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Training Log Archive: Craig

In the 30 days ending Jun 30, 2016:

activity # timemileskm+mload
  Running13 7:24:23 42.91(10:21) 69.05(6:26) 69369.7
  Tennis5 6:00:0036.0
  Orienteering2 1:11:06 7.68(9:16) 12.36(5:45) 11837.3
  Gym1 10:001.0
  Total20 14:45:29 50.58 81.41 811144.0
averages - weight:71kg

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Wednesday Jun 29, 2016 #

5 AM

Running 28:30 [1] 3.8 km (7:30 / km)
weight:71.3kg shoes: Saucony Triumph

Walk/jogged a couple of laps around Rosalie Park.

Gym 10:00 [1]

Tuesday Jun 28, 2016 #

4 PM

Tennis 20:00 [1]

Did a bit of serving while Liam had his private lesson. Tried to pick up a few tips by eavesdropping.

Sunday Jun 26, 2016 #

Note

Heel really sore, worst about half an hour before getting out of bed.

Saturday Jun 25, 2016 #

2 PM

Orienteering 20:42 intensity: (5:00 @3) + (10:42 @4) + (5:00 @5) 3.71 km (5:35 / km) +4m 5:33 / km
shoes: Inov-8 X-Talon 212 b

Garvey Park Nav Dash.
Tried to do odd legs easy and even legs hard but not sure I was very successful. Often didn't really feel prepared to run the even legs hard and had a bit of trouble with my direction at times. Heel sore at times but overall still good fun. More challenging than I expected it to be.
C • Successful 3
5 PM

Tennis 50:00 [1]

Got dropped off at the tennis club on the way home for a little hit with Liam.

Long - Splits

Wednesday Jun 22, 2016 #

5 AM

Running 29:27 [1] 3.81 km (7:44 / km) +37m 7:23 / km
weight:70.3kg shoes: Nike Free 3.0 Flyknit Blue

Had planned to do more than this but it was pretty sore today.

Monday Jun 20, 2016 #

5 AM

Running 57:24 [1] 6.76 km (8:29 / km) +68m 8:05 / km
shoes: Nike Free 3.0 Flyknit Blue

Walk around KP with a little bit of jogging. Thought I would try to keep the distance up and just walk more rather than doing a shorter jog but it was a bit sore walking today so not sure that was a good idea.

Sunday Jun 19, 2016 #

3 PM

Running 36:14 [2] 6.61 km (5:29 / km) +60m 5:15 / km
shoes: Nike Free 3.0 Flyknit Blue

Little loop through KP finishing at Lake Jualbup for Amy's year 3 gathering.
Heel was pretty good early on. First time I was really tempted to have a proper walk break I realised my heel wasn't hurting and I was just looking for a rest. Probably could have done with a few more breaks in the second half but I find it hard to stop in the second half if I haven't done it much in the first half.

Saturday Jun 18, 2016 #

7 AM

Running 23:48 [1] 3.57 km (6:40 / km) +32m 6:23 / km
weight:71kg shoes: Nike Free 3.0 Flyknit Orange

Friday Jun 17, 2016 #

7 AM

Running 38:11 [2] 6.16 km (6:12 / km) +79m 5:50 / km
weight:70.9kg shoes: Nike Free 3.0 Flyknit Blue

Wednesday Jun 15, 2016 #

8 AM

Note
weight:71.5kg

7 PM

Tennis 2:00:00 [1]

Wednesday night intra-club doubles. Avoided getting there early and having to do a long warm up and then lost fairly convincingly to keep the matches short. With Simon against Dean and Ian H 3-6 2-6, with Iain S against Dean and Jack 2-6, with Woody against Dean and Tony 6-4 (came back from 2-4 down).

Tuesday Jun 14, 2016 #

6 AM

Running 35:57 [2] 6.37 km (5:39 / km) +57m 5:24 / km
shoes: Nike Free 3.0 Flyknit Blue

Easy run in KP. Made sure I started out walking this time so I would be more willing to walk later. Stayed mostly on concrete paths because it felt better when I first got onto one in KP.

Sunday Jun 12, 2016 #

2 PM

Running 40:52 [2] 7.01 km (5:50 / km) +84m 5:30 / km
shoes: Nike Free 3.0 Flyknit Blue

Easy run in KP in the afternoon. Felt like a couple of km too many after a morning walking around parks while Liam played tennis and shops afterwards. Probably should have cut it a bit shorter and/or had more walk breaks.

Saturday Jun 11, 2016 #

5 PM

Running 19:35 [2] 3.09 km (6:21 / km) +65m 5:44 / km
shoes: Nike Free 3.0 Flyknit Orange

Went with Rachel on her warm up for some intervals then walked home alone.

Friday Jun 10, 2016 #

6 AM

Running 41:11 [2] 7.01 km (5:53 / km) +56m 5:39 / km
shoes: Nike Free 3.0 Flyknit Blue

Thursday Jun 9, 2016 #

6 AM

Running 16:22 [1] 2.34 km (7:00 / km) +16m 6:46 / km
weight:70.9kg shoes: Nike Free 3.0 Flyknit Blue

Walk/jog around Rosalie Park. Just trying to get back into the habit of doing something.

Wednesday Jun 8, 2016 #

6 AM

Running 40:39 [2] 6.9 km (5:53 / km) +92m 5:31 / km
shoes: Nike Free 3.0 Flyknit Blue

Easy run around KP. Just a few short walk breaks.

Monday Jun 6, 2016 #

9 AM

Note

Walked/jogged around the VE behind Amy. I'd already decided I shouldn't do a course today and the heel was a bit sore doing this which helped me to stick to my plan. Amy dawdled around the first half then ran a lot more when Lachlan and Nick? came past. Neither of us noticed the tapes from 3-4 but Amy did it fine navigating via 5.

Sunday Jun 5, 2016 #

2 PM

Orienteering 50:24 intensity: (10:00 @3) + (35:24 @4) + (5:00 @5) 8.65 km (5:50 / km) +114m 5:28 / km
shoes: Inov-8 X-Talon 212 b

H1 at Dryandra.
Lack of competition at Malmalling put me off doing the H3 again and the H1 was on the short side so I decided I would give it a go and just walk if it got too sore. Avoided any warm up and just started slowly to minimise the distance. A bit left on 2 costing a few seconds, thought I would see the knoll/saddle to my right but it was so flat I couldn't really pick it. Lost some more seconds on 3 starting out left then turning right too much coming over the knoll and having to swing back to the left again. Almost lost a lot more time on 6 where I was a bit right of my intended line and was about to swing further right into the green below the control when I looked to my left and saw it. Pretty good after than and pushed harder from 7 except for 11 where I was a bit hesitant coming into it but got it ok. Pushed really hard from 12 to the finish.
Struggled on the hills a bit but coped with the distance better than I thought I might. Achilles wasn't too bad, a bit sore most of the way but not changing much and soreness felt a little higher than usual, more towards the achilles than the heel, which I thought was a good sign. Felt a bit more like the usual soreness after cooling down a bit.

H1 Day1 - Splits

Saturday Jun 4, 2016 #

1 PM

Tennis 2:00:00 [1]

Hard court with Liam.

Friday Jun 3, 2016 #

9 AM

Tennis 50:00 [1]

Grass court with Liam.

Thursday Jun 2, 2016 #

5 AM

Running 36:13 [1] 5.64 km (6:26 / km) +47m 6:10 / km
shoes: Nike Free 3.0 Flyknit Blue

Walk/jog around KP.

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