Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig

In the 30 days ending Apr 30, 2018:

activity	#	time	miles		km		+m	load
Running	26	23:55:11	168.25	(8:32)	270.77	(5:18)	2050	385.0
Tennis	5	4:30:00						27.0
Cycling	1	3:20:13	20.97	(6.3/h)	33.75	(10.1/h)	186	19.5
Gym	4	2:40:00						50.0
Orienteering	1	17:51	1.79	(9:57)	2.89	(6:11)	8	7.9
Total	36	34:43:15	191.01		307.4		2244	489.3
[1-5]	36	34:22:04

4:00

0:00

» now

Monday Apr 30, 2018 #

6 AM

Running 1:00:01 10.81 km (5:33 / km) +136m 5:13 / km
ahr:122 max:137 shoes: Brooks Ghost 10

Easy run around KP. Took me almost as long to get out the door as it did to do the run. Just a little tenderness on the achilles at times.

Sunday Apr 29, 2018 #

4 PM

Tennis 1:30:00 [1]

Had a good session with Liam, without any tears or arguments for a change. Didn't actually do much myself, mostly just feeding or returning balls.

Saturday Apr 28, 2018 #

8 AM

Running 1:07:52 10.85 km (6:15 / km) +87m 6:01 / km
ahr:113 max:127 shoes: Brooks Ghost 10

Easy run with Rachel around KP plus a little through UWA. Left heel and right Achilles sore overnight but fine running.

Friday Apr 27, 2018 #

8 AM

Running 29:16 4.94 km (5:55 / km) +35m 5:43 / km
ahr:121 max:169 shoes: Brooks Ghost 10

Easy run with Rachel. Achilles was sore in bed but fine running.

5 PM

Tennis 1:00:00 [1]

Hit with Liam.

Thursday Apr 26, 2018 #

6 AM

Gym 40:00 [3]

Pump with CC. Nearly had a personal trainer session but Laura turned up just as I was starting the warm up.

10 AM

Cycling 3:20:13 33.75 km (10.1 kph) +186m
ahr:85 max:143

Ride to Woodbridge for ice-cream with Rachel, Liam, Amy, Anais, Jeremy, Asha, Siena, Tori, Imogen, Ruby and Alastair. Amy hit the wall early on the ride home so we jumped on the train at Bayswater. This was a bit late for Amy I think as she was feeling pretty ill for the first hour or so after getting home.

Wednesday Apr 25, 2018 #

8 AM

Running 1:02:28 11.87 km (5:16 / km) +144m 4:58 / km
ahr:128 max:143 shoes: Brooks Ghost 10

Late morning run in KP. First loop with Rachel on her warm up then a bit faster by myself. Feeling surprisingly tired considering how little I've done in the last few days. Right achilles a little tender at times but never bad. Tried to do a loop around the ovals at the end to see what speed I could go with the HR at 140 but it was distinctly easier heading west so I didn't really manage a steady pace or heart rate.

C • At the DNA Tower 3

4 PM

Tennis 1:00:00 [1]

Little hit with Liam, then walked around with Amy looking for her friends. Couldn't find them so went back and hit with Amy for a while on a mini court then joined Rachel and Liam for a bit more on the full court. I was enjoying my hit with Liam so disappointed it didn't last. He didn't seem to be enjoying it, probably because I was hitting too well.

Tuesday Apr 24, 2018 #

Note
(rest day)

Lacking motivation and right Achilles sore.

Monday Apr 23, 2018 #

5 PM

Running 50:01 9.43 km (5:18 / km) +79m 5:06 / km
ahr:130 max:145 shoes: Brooks Ghost 10

After work in KP. I saw Ivan was getting changed to go for a run as I was leaving so I rushed home and out the door as fast as I could to try to catch him near Zamia Cafe. Had to push to get across Thomas St before the lights changed. I think it was lucky I made it across because I found Ivan only about 80m from May Dve so if I had to wait for the next change I probably would have missed him. It was nice to have someone to run with, made the run go a lot faster for both of us. Feeling good at the end.

Sunday Apr 22, 2018 #

9 AM

Running warm up/down 18:49 3.34 km (5:38 / km) +40m 5:19 / km
ahr:133 max:147 shoes: X-Talon 212 Black

Warm up run around the block with a few laps around Fremantle Park along the way. Feeling quite good by the end.
Had thought about doing an easy 10k before leaving home but the thunderstorms put me off.

Orienteering 17:51 2.89 km (6:11 / km) +8m 6:06 / km
ahr:145 max:166 shoes: X-Talon 212 Black

NavDash John Curtin College, Long course.
Map seemed a bit hard to understand with the multiple levels near 1 so I took the route to the left out of the start because it was the only way I was sure you could get through. It turned out I was wrong, you couldn't get through that way because of a locked door. This really put me off, I spent a fair while trying to get the door open before turning back to run the other way and wasn't really thinking about what I was doing when I did. Wasted more time dithering before going down the stairs getting annoyed that you really couldn't work out where you could get through from the map. By the time I finally got to number 1 I had lost all interest in racing.
I gradually built up a bit of speed around the rest of the course but was very careful around the slippery corners and was never motivated enough to accelerate hard after them. Missed a couple of the best routes I think but nothing serious.

Didn't run hard enough to feel the need for a warm down. Thought I might go for another run in the afternoon but another thunderstorms hit at just the right time to dissuade me again.

Hard Long - Splits

Saturday Apr 21, 2018 #

6 AM

Running 1:04:57 13.33 km (4:52 / km) +59m 4:46 / km
ahr:131 max:147 shoes: Brooks Ghost 10

Steady run around the river before a day at controllers workshop. Legs feeling a bit tired but was going a decent pace for the heart rate.

C • I was wondering. .. 1

Friday Apr 20, 2018 #

6 AM

Running 1:06:19 12.47 km (5:19 / km) +127m 5:04 / km
ahr:129 max:173 shoes: Brooks Ghost 10

Easy loop in KP with Rachel then a harder loop by myself. Not feeling too bad.

Thursday Apr 19, 2018 #

6 AM

Gym 40:00 [3]

Pump with CC.

5 PM

Running 28:51 [2] 5.22 km (5:31 / km) +5m 5:30 / km
ahr:145 max:177 shoes: Brooks Ghost 10

A few laps around the ovals was all I had the time and energy for.

Wednesday Apr 18, 2018 #

5 AM

Running 1:06:27 13.08 km (5:05 / km) +85m 4:55 / km
ahr:132 max:148 shoes: Brooks Ghost 10

Rosalie Run with a short warm up and down. Didn't feel ready to get up this morning but managed to force myself out into the drizzle. Did a loop around the ovals at the start to make sure I didn't get to the start before 6am. Sprinklers were going on the top oval and just after running past them I stepped in a deep puddle (it was dark) which gave me a bit of a shock and made me yell which then brought all the dogs running over to bark at me.
Felt a bit better for the little adrenaline surge and felt ok around the flat part of the run but as soon as we hit the hills I got dropped by Kristen and Ben. Didn't feel terrible but the legs just didn't want to go that hard so I just kept cruising.

Tuesday Apr 17, 2018 #

7 AM

Running 1:03:48 12.5 km (5:06 / km) +110m 4:53 / km
ahr:133 max:143 shoes: Brooks Ghost 10

Intended for this to be an easy hour on soft surfaces but ended up going a little longer, faster and more on hard surfaces than I intended. Didn't feel too bad but I think I should have tried harder to stick to my plan.

Monday Apr 16, 2018 #

8 AM

Tennis 30:00 [1]

Warm up hit with Liam at Onslow.

5 PM

Running 32:11 5.62 km (5:44 / km) +17m 5:39 / km
ahr:121 max:149 shoes: Brooks Ghost 10

Little jog in KP after work. Legs feeling pretty wrecked from last night.

Sunday Apr 15, 2018 #

5 PM

Running long 1:30:14 18.62 km (4:51 / km) +77m 4:45 / km
ahr:139 max:151 shoes: Brooks Ghost 10

Liam had an 8am match at Sorrento and I wasn't keen on going early enough to finish before that so thought I would try to fit in a run from Sorrento during the day. That didn't happen either so the last resort was to run home from Sorrento. Had a quick glance at google maps to check the distance was reasonable (18km) but didn't actually have a clear route plan or take a map with me. Just aimed to head mostly South and East when I couldn't go South until I got near Herdsman Lake and then figured I could work it out from there.
Route actually worked out pretty well until I got to Herdsman Lake where I tried to cut through from Pearson St to the lake. First I went down a dead end, then went the other way and cut across a pretty rough grassy area which turned out to be full of double gees so had a brief stop to pull them all out of my shoes. Legs were feeling better than the last few days at the start but by the end they were suffering a bit from the extra distance, pace and hard surfaces compared to my usual long runs. Got home almost spot on the 90 minute target.

Saturday Apr 14, 2018 #

6 AM

Running 1:00:36 11.49 km (5:16 / km) +140m 4:58 / km
ahr:128 max:141 shoes: Brooks Ghost 10

Mostly easy run around KP with a few faster stretches when I felt like it. Still feeling a little sore around the heels/ankles but legs generally feeling a bit more normal.

Friday Apr 13, 2018 #

5 PM

Running 1:02:19 12.02 km (5:11 / km) +138m 4:54 / km
ahr:130 max:156 shoes: Brooks Ghost 10

Moderate run around KP after work. Intended to take it easy today and did start out slowly but found myself pushing it a bit by the time I got up the hill. I was feeling a bit stiff and sore, initially I was putting this down to gym yesterday but after a while I realised the gym soreness had faded and it was more the calves still not feeling recovered from Sunday so I talked myself into backing off a bit through the second half.

Thursday Apr 12, 2018 #

6 AM

Gym 40:00 [3]

Pump with CC.

5 PM

Running 51:28 10.54 km (4:53 / km) +61m 4:45 / km
ahr:134 max:146 shoes: Brooks Ghost 10

After work run down to Melvista Park where Amy was doing hockey training. Ran a few laps until the end of training then decided I was feeling ok enough to run home as well. Feeling a bit stiff, not sure how much is from gym this morning and how much is from running.

Wednesday Apr 11, 2018 #

5 AM

Running 1:03:02 12.92 km (4:53 / km) +116m 4:40 / km
ahr:134 max:147 shoes: Brooks Ghost 10

Steady run around KP, starting out through the hospital because it was still a bit dark. Felt pretty good but calves still not quite recovered. Slight soreness at left heel had moved more under outside of ankle.

Tuesday Apr 10, 2018 #

6 AM

Running 50:36 8.75 km (5:47 / km) +98m 5:29 / km
ahr:119 max:134 shoes: Brooks Ghost 10

Easy run in KP. Just a hint of tightness in the calves and slightly tender at the left heel but mostly felt pretty good. Was contemplating which way to head home from the DNA tower when Rachel ran past so I followed her down the broadwalk.

Monday Apr 9, 2018 #

Note
(rest day)

Didn't feel too bad this morning but if I try to run the day after a 10k road race my calves usually get more sore the further I go so I thought it was smarter to just give them a rest.

Sunday Apr 8, 2018 #

Event: Bridges Fun Run

7 AM

Running warm up/down 27:14 5.2 km (5:14 / km) +6m 5:13 / km
ahr:127 max:152 shoes: Brooks Ghost 10

Started my warm up and had Dan Hewitt and Ron Pang run past on their long run so ran out with them for about 10 minutes and back by myself. Stopped for a little stretch then ran a bit faster out to the causeway and back at about race pace.

Running race 40:16 10.12 km (3:59 / km) +3m 3:58 / km
ahr:157 max:163 shoes: Brooks Ghost 10

Near perfect conditions, felt good, couldn't do it. Felt quite fast and comfortable out to the narrows with a very light tailwind but as soon as we went over the bridge I started to struggle a bit. I never looked at my watch during the race but I was pretty sure I had dropped my pace too much in the second half and I was definitely going backwards through the field. Disappointing, feel as though 6 months of consistent training has got me nowhere.

C • GPS says 3

Running warm up/down 11:36 1.69 km (6:52 / km) +3m 6:48 / km
ahr:125 max:129 shoes: Brooks Ghost 10

Little post race shuffle. Calves feeling pretty tight already.

Saturday Apr 7, 2018 #

7 AM

Running 28:35 5.01 km (5:42 / km) +32m 5:32 / km
ahr:118 max:140 shoes: Brooks Ghost 10

Short easy run in KP. Not feeling as good as I would like but not too bad by the end.

C • Run well 1

Friday Apr 6, 2018 #

6 AM

Running 1:01:49 10.49 km (5:54 / km) +85m 5:40 / km
ahr:121 max:144 shoes: Brooks Ghost 10

Easy run around KP with a couple of laps of drills and strides around the top oval at the end.

Thursday Apr 5, 2018 #

6 AM

Gym 40:00 [2]

Pump with CC. Stuck to warm up weights for the whole session.

5 PM

Running 34:47 5.99 km (5:48 / km) +32m 5:39 / km
ahr:118 max:131 shoes: Brooks Ghost 10

Short jog in KP after work.

Wednesday Apr 4, 2018 #

6 AM

Running tempo 58:28 12.31 km (4:45 / km) +40m 4:40 / km
ahr:136 max:154 shoes: Brooks Ghost 10

Warm up through UWA to the river then 3.5k build (3x1k in 4:30, 4:20, 4:10, 500 in 2:00) plus 5x1min jog, 1min at 10k pace. Still feeling as though sub 40 for 10k is going to be very close to my limit but my heart rate never got very high so maybe I can find a bit more when racing.

Tuesday Apr 3, 2018 #

6 AM

Running 56:30 10.01 km (5:39 / km) +109m 5:21 / km
ahr:124 max:134 shoes: Brooks Ghost 10

Easy run in KP. Did a few laps of the oval at the start because I thought I heard Rachel getting up as I set out so thought she might be close behind me but I never saw her. Felt reasonably comfortable today, might be starting to recover from playing tennis.

Monday Apr 2, 2018 #

5 PM

Running 36:34 5.72 km (6:23 / km) +37m 6:11 / km
ahr:119 max:160 shoes: Brooks Ghost 10

Short easy run in KP with Rachel with some drills and strides at the end.

Sunday Apr 1, 2018 #

7 AM

Running long 1:30:07 16.43 km (5:29 / km) +150m 5:15 / km
ahr:125 max:155 shoes: Brooks Ghost 10

Easy lap around KP with Rachel as a long warm up for a Mona fartlek between UWA and the Narrows. A bit windy by the river but it was mostly crosswind so not too bad. It was feeling a bit hard and I was a bit disappointed with my pace on the way out and I suspected it was going to be more headwind than I hoped on the way back but as soon as I turned around it was obvious that it was much easier. I was kind of hoping to get to 5k but never thought that was likely in the wind. Ended up with 4.9k and felt as though I was going ok at the end so not too bad.

11 AM

Tennis 30:00 [1]

Warm up for Liam at Onslow.

« Earlier | Later »