Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig

In the 30 days ending Jun 30, 2007:

	activity	#	time	miles		km		+m				load
	Running	21	15:46:26	114.88	(8:14)	184.88	(5:07)	2820				263.7
	Orienteering	6	6:01:46	38.55	(9:23)	62.04	(5:50)	1670	58 /	63c	92%	158.1
	Total	25	21:48:12	153.43	(8:32)	246.92	(5:18)	4490	58 /	63c	92%	421.8
averages - sleep:6.4 weight:68.6kg

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Saturday Jun 30, 2007 #

Running 54:45 [2] 9.68 km (5:39 / km) +190m 5:09 / km
slept:6.0 weight:69kg shoes: ASICS Gel Nimbus VII

Easy run out to rock surface near rehab area then up to Railway trail at end of Charles Rd and back through Strettle reserve with 3 osmonds on Bailey Rd at the end.

Friday Jun 29, 2007 #

Running tempo 48:10 9.87 km (4:53 / km) +160m 4:31 / km
shoes: ASICS Gel Nimbus VII

10k loop with 4x4min hard, 2min easy. Feeling pretty average. Definitely not the same spring in the step as Tuesday and Wednesday. Efforts 972m, 925m, 952m, 956m. Recoveries 321m, 352m, 362m.

Thursday Jun 28, 2007 #

Note
(rest day)

Tired and calves felt tight so stayed in bed.

Wednesday Jun 27, 2007 #

Running 40:26 [3] 8.7 km (4:39 / km) +100m 4:24 / km
shoes: ASICS Gel Nimbus VII

Usual lap of KP with Ivan in the rain. Felt good. Had to really concentrate to resist the urge to speed up. Dropped Ivan with about 3k to go when my brakes failed on the downhill but didn't feel as though I was pushing at all. A little bit of soreness under the outside of the left ankle.

Tuesday Jun 26, 2007 #

Running intervals 17:35 [5] 5.0 km (3:31 / km) +40m 3:23 / km
ahr:157 max:169 shoes: ASICS Gel Nimbus VII

5x1km with 2min jog recovery on railway trail. Started at Charles Rd and did 2 efforts towards Mundaring then 3 back towards Glen Forrest.
Felt a bit flat at the beginning and ran with Rachel for first minute or so then decided I'd better speed up and quickly started to feel much better. Felt pretty good for the rest of the session.
3:50 146/161 flat then up
3:29 158/164 all down
3:41 162/169 all up
3:24 159/168 down then flat
3:11 161/168 all down

Running warm up/down 44:47 [2] 7.88 km (5:41 / km) +120m 5:17 / km
shoes: ASICS Gel Nimbus VII

Warm up along fence line to rehab area then out to Charles Rd/Railway trail crossing 4.41km 25:19. 4x2min recoveries (340-370m). Run home 2.04km 11:28. Left heel getting pretty sore on warm down.

Monday Jun 25, 2007 #

Running 28:30 [1] 4.37 km (6:31 / km) +70m 6:02 / km
slept:6.3 weight:68.4kg shoes: Mizuno Wave Nirvana

Easy run up the railway trail at 9pm with Matt.

C • Seward? 4

Sunday Jun 24, 2007 #

Orienteering race (Hill Park Dale) 1:09:51 [4] *** 12.14 km (5:45 / km) +460m 4:50 / km
spiked:18/21c slept:6.3 weight:68.4kg shoes: Adidas Swoop II

Badge Event at Hill Park Dale. Straight line 11km, 445 climb. Not a very difficult course despite the fact that about a third of the controls were not quite in the right spot. Felt pretty tired all the way, out of breath on the flat and weak on the hills. About half way around I started thinking maybe I should have taken a gel with me and was a little depressed to see that I had only been going for 35 minutes when it felt like about an hour and a half. First time in these shoes for a while, both achilles sore when I finished but didn't notice it much while running.

Running warm up/down 6:00 [3] 1.0 km (6:00 / km) +60m 4:37 / km
shoes: Adidas Swoop II

Ran up and down the hill near the start a couple of times to try to warm up quickly. Didn't really work.

Saturday Jun 23, 2007 #

Note
(rest day)

Rained a lot. Training never seemed like a good idea.

Friday Jun 22, 2007 #

Running (treadmill) 35:30 [3] 8.0 km (4:26 / km)
shoes: Mizuno Wave Nirvana

Didn't have time to run before work and it was wet outside (finally) by the time I got home so I decided to take the soft option and run on the treadmill while Liam slept and Rachel went shopping.
Time and distance is approximate because I tried to use Rachel's little radio but it kept falling off and every time it did the treadmill safety cord got pulled off and reset the treadmill. Increased the pace a bit after the second stop to vent my frustration. Felt I was having to restrict my stride a bit until I got to about 18.6km/h then pushed it up to 20km/h for 400m before easing off. Last 3k was 11:12 from a standing start with the middle 1500m in about 4:55.

Thursday Jun 21, 2007 #

Running tempo 24:00 [4] 5.71 km (4:12 / km) +70m 3:58 / km
shoes: ASICS Gel Nimbus VII

3x8min tempo efforts with 3min jog recovery on 10k loop. Felt crap.

Running warm up/down 24:26 [2] 4.11 km (5:57 / km) +90m 5:21 / km
shoes: ASICS Gel Nimbus VII

Warm up to O'Connor Rd 15:39, 2x3min recoveries, 2:47 warm down.

Wednesday Jun 20, 2007 #

Running 44:20 [1] 7.4 km (5:59 / km) +120m 5:32 / km
slept:6.0 weight:68.4kg shoes: ASICS Gel Nimbus VII

Rehab loop with Rachel and Rob (had to work yesterday so stayed home today instead). Felt great today. Really struggled to go slow enough to stay with Rob, felt as though I was trying to run on the spot the whole way. I can't believe I ran this loop 5 minutes slower on my own once. Left heel sore all the way, I think due to massage earlier in the day.

Tuesday Jun 19, 2007 #

Running intervals 12:50 [5] 3.6 km (3:34 / km)
ahr:158 max:167 shoes: ASICS Gel Nimbus VII

6x600m with 1min jog recovery around top ovals at Rosalie Park. Ave hr on the recoveries was 160.

Running warm up/down 36:10 [2] 6.86 km (5:16 / km) +120m 4:51 / km
shoes: ASICS Gel Nimbus VII

Warm up through Kings Park and a bit around ovals including a few times up and down the bank between upper and lower ovals 4.24km 22:20. 5 recoveries of about 200m each. Warm down shortest route back to work 1.7km 8:50. Starting to feel the left heel a bit on the warm down.

Monday Jun 18, 2007 #

Note
(rest day)

Sunday Jun 17, 2007 #

Orienteering (Malmalling North) 1:23:00 [3] *** 11.15 km (7:27 / km) +480m 6:08 / km
shoes: VJ Integrator

Training at Malmalling with Rhys. Put out tapes for 4 short courses (1.6-1.8km) then followed Rhys on two of the courses picking up tapes and picked up a few more tapes on the way back. Felt tired on the hills. Right heel getting pretty sore from shoes rubbing. Left heel good apart from shoes rubbing a bit here too. Rhys was going really well.

Saturday Jun 16, 2007 #

Running long 1:28:08 [3] 17.4 km (5:04 / km) +420m 4:31 / km
slept:6.2 weight:68.6kg shoes: ASICS Gel Nimbus VII

Long run out through the gauntlet, down to North Ledge and back on the 90min loop. Felt fairly good early but left heel and right hip flexor started to hurt near North Ledge. Hip flexor came good but heel just got worse. Struggled a bit on the hills in the second half. Finished quite fast becasue I wanted the pain to end. Still enjoyed the run.

Friday Jun 15, 2007 #

Running 48:36 [2] 9.9 km (4:55 / km) +160m 4:33 / km
slept:6.5 weight:68.7kg shoes: ASICS Gel Nimbus VII

10k loop easy. Felt good this morning. No chain.

Thursday Jun 14, 2007 #

Running tempo 20:00 [4] 4.4 km (4:33 / km) +120m 4:00 / km
ahr:147 max:155 shoes: ASICS Gel Nimbus VII

5x4min with 2min jog recovery. From 5k tt start followed powerline then up to rehab area and back along fenceline to Moola Rd. Felt pretty sluggish and heavy in the legs. Felt best on the warm down which was faster than all but one of the efforts.

Running warm up/down 32:00 [2] 5.87 km (5:27 / km) +80m 5:06 / km
shoes: ASICS Gel Nimbus VII

Warm up to 5k tt start, 4x2min recoveries and warm down from near Moola Rd.

Wednesday Jun 13, 2007 #

Running 44:41 [2] 8.7 km (5:08 / km) +100m 4:51 / km
shoes: ASICS Gel Nimbus VII

Usual lap of KP with Ivan. Nice steady pace tonight. Knees a bit sore early on, otherwise felt quite good. Heel was fine.

Tuesday Jun 12, 2007 #

Running intervals 14:08 [5] 4.0 km (3:32 / km)
shoes: ASICS Gel Nimbus VII

4x1km with 300m recovery on the treadmill at 17km/h with recoveries at 10km/h. Each one felt a little different, never really comfortable but not struggling either. Might have felt better going a little faster.

Running warm up/down 37:43 [2] 7.0 km (5:23 / km) +80m 5:06 / km
shoes: ASICS Gel Nimbus VII

Warm up run to O'Connor Rd and back (26:18), 200m treadmill warm up, 3x300m recoveries and 900m cool down.

Monday Jun 11, 2007 #

Running 50:45 [2] 9.9 km (5:08 / km) +160m 4:45 / km
slept:6.2 weight:68.8kg shoes: ASICS Gel Nimbus VII

10k loop easy. Felt good. Heel not bad but could feel it a little right at the base of the heel.

Sunday Jun 10, 2007 #

Orienteering tempo (Gunapin) 48:09 [4] *** 8.82 km (5:28 / km) +230m 4:50 / km
ahr:156 max:165 spiked:9/9c slept:6.5 weight:68.5kg shoes: Brooks Cascadia Pivot

H2 at Gunapin Ridge West. Pretty annoying course, first 8 controls were ok then we had a long leg through green and another 600m through green to the finish. I don't understand why they didn't take us back South into the nice open detailed stuff at the end. Only 9 controls in 8.3km. Rachel only took running shorts so she borrowed my pants for her run. Tried to take it easy like last Saturday but lack of warm up meant I was struggling from the start and ended up just feeling hard but slow all the way. Pretty much like last Saturday. Ended up with the same average heart rate too. Thought about doing the extra training I set for Rhys but never really got an opportunity. Probably wouldn't have been good for my heel anyway although the heel didn't bother me today.

Saturday Jun 9, 2007 #

Running (pram run) 37:50 [2] 5.86 km (6:27 / km) +80m 6:03 / km
shoes: ASICS Gel Nimbus VII

Easy run down railway trail towards Darlington and back pushing Liam in pram. Feeling ok apart from a bit of tightness in left calf and underneath both sides of left ankle coming back up the hill.

Friday Jun 8, 2007 #

Note
slept:7.3 weight:68.2kg (sick) (rest day)

Feeling a lot better but not 100% yet so I'll give it another day to be safe. Temperature is back to normal at least so I think I'll try an easy run tomorrow.

Thursday Jun 7, 2007 #

Note
(sick) (rest day)

Started to feel a bit crook in the guts after tea last night then started to ache in the arms, legs, back and head. Still feeling pretty bad this morning so I think I'll be spending most of today in bed.

Wednesday Jun 6, 2007 #

Running 45:38 [2] 8.7 km (5:15 / km) +100m 4:58 / km
shoes: ASICS Gel Nimbus VII

Usual lap of KP with Ben. Nice easy run. Stopped for 1:39 in the middle so Ben could stretch his calves (not included). Left heel a bit sore near the end, felt like a tight band wrapped around the heel and under the arch.

Tuesday Jun 5, 2007 #

Running intervals 10:00 [5] 2.68 km (3:44 / km) +50m 3:25 / km
ahr:145 max:163 shoes: ASICS Gel Nimbus VII

10x1min hard, 1min easy on 10k loop fenceline variation starting from Charles Rd. Felt very sluggish on the first effort (behind Rachel for first half) but halfway through the second the legs suddenly came to life and the rest of the session felt like 3k pace or faster. Heel sore pushing off at the start of the first effort and a little at other times but not bad.

Running warm up/down 37:55 [2] 6.97 km (5:26 / km) +100m 5:05 / km
ahr:124 shoes: ASICS Gel Nimbus VII

Warm up to Charles Rd. 10x1min recoveries. Warm down from midway between O'Connor and Moola.

Monday Jun 4, 2007 #

Orienteering (control collection) 34:17 [2] ** 4.7 km (7:18 / km) +50m 6:56 / km
shoes: Mizuno Wave Nirvana

Went for an easy run with Rachel to collect 5 controls from Sunday. Very cold at the start but warmed up by the end. Checked 131 carefully because Sutho reckoned it was in the wrong spot but it was definitely spot on. Rachel, Rhys and I all saw it from 100m away while racing yesterday so I don't know what Sutho was doing (he lost 8 minutes there). Intended to go a bit further after dropping off the controls but after stopping we couldn't be bothered starting again. Heel was fine.

Sunday Jun 3, 2007 #

Orienteering race (Dryandra West) 1:16:26 [4] *** 15.43 km (4:57 / km) +290m 4:32 / km
ahr:156 max:166 spiked:20/22c shoes: Brooks Cascadia Pivot

Day 2 of Autumn classic and state series event. Trying to run hard this time but felt I was struggling a bit for the first half. Kind of felt as though I had a cold or something but it may have just been due to the cold air with my early start. I wanted to start early to get back in time for Rachel to get a fairly early start since she was running the H1 too. Happy with my orienteering. Only 2 small mistakes which weren't too bad. Ran underneath 11 and came back off the next creek. A bit off line on 15 and took a while to convince myself I had really come out at the Eastern clearings. Looking at the GPS track it seems rocks at 14 are spread out a bit more on the map than in reality so I wasn't as far off my bearing as it looked. I was feeling better physically as it warmed up so I pushed it pretty hard coming home after the technical section from 13 to 18 and felt strong into the finish. I think my heel hurt a bit at times but not enough for me to remember it clearly.

C • bearing? 3

Running warm up/down 17:00 [2] 3.0 km (5:40 / km) +70m 5:04 / km
shoes: Brooks Cascadia Pivot

Warm up run to the start plus a bit extra while waiting for my dad to finish setting it up then discovered the clear and check stations weren't working because the day 1 organisers had reprogrammed them. Did an extra km finishing marking the route to the prestart while Phil went back to reprogram the clear and check stations. Thought we were finally ready but when I punched the start station nothing happened. It was showing the clock time and registering my si-card on the lcd display so I noted my start time off the lcd and headed off while Phil went back again to get a new start control. Lucky I was trying to start an hour early so everything was sorted by the time the crowds arrived.

Saturday Jun 2, 2007 #

Orienteering tempo (Dryandra West) 50:03 [4] ** 9.8 km (5:06 / km) +160m 4:43 / km
ahr:153 max:163 spiked:11/11c shoes: Brooks Cascadia Pivot

First day of "Autumn" classic 2 day at Dryandra. Trying to take it easy and just cruise around keeping good contact with the map. Kept as good a contact as you can on this map given the lack of features but the heart rate suggests I didn't manage to take it as easy as I intended. Heart rate may have been a bit higher than normal due to a bit of dehydration and an afternoon start but I think it is mostly just that I have one pace I orienteer at regardless of my intentions. Heel getting a bit sore in the last 10 minutes.

Friday Jun 1, 2007 #

Running 44:33 [2] 8.32 km (5:21 / km) +160m 4:53 / km
slept:6.6 weight:68.9kg shoes: ASICS Gel Nimbus VII

Easy long loop. Legs felt good this morning (apart from the left heel). Nice day but was wishing I had gloves through the cold section between O'Connor Rd and the powerline.

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