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Training Log Archive: Craig

In the 30 days ending Apr 30, 2020:

activity # timemileskm+mload
  Running29 23:57:08 151.96(9:27) 244.56(5:53) 1694330.6
  Cycling6 4:42:30 53.42(11.3/h) 85.98(18.3/h) 62841.4
  Tennis3 3:40:0077.0
  Orienteering1 3:06 0.09(35:54) 0.14(22:18)0.3
  Total39 32:22:44 205.47 330.68 2323449.3
  [1-5]39 32:17:36

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Thursday Apr 30, 2020 #

5 PM

Running 34:32 intensity: (18:14 @1) + (15:12 @2) + (58 @3) + (8 @4) 5.35 km (6:27 / km) +29m 6:17 / km
ahr:115 max:148 shoes: Brooks Glycerin 15 Black

Easy run with Rachel. Started out through Tregonning to check that Amy was on her way home from hockey training but she was already back at Ruby's house. Wandered around the cemetery to get it over 5k.

Wednesday Apr 29, 2020 #

4 PM

Running intervals 51:15 intensity: (19:12 @1) + (16:29 @2) + (9:07 @3) + (6:27 @4) 8.18 km (6:16 / km)
ahr:122 max:151 shoes: Solar Glide Blue

2x3min, 2x2min, 2x1min, all with 2min walk recovery. Same session as Saturday but just me and Liam this time. Both of us felt we were going to struggle a bit this time and I said "let's just ease into it" as we started the first effort. I thought we did but it ended up being a bit faster than last time all the way through.

Tuesday Apr 28, 2020 #

5 PM

Running 59:19 intensity: (4:30 @1) + (48:04 @2) + (6:45 @3) 10.41 km (5:42 / km) +124m 5:23 / km
ahr:124 max:133 shoes: Brooks Glycerin 15 Black

Easy run in KP after work. Just did a version of the old Wednesday night loop trying not to let the heart rate go over 130 much.

Monday Apr 27, 2020 #

9 AM

Running 32:12 intensity: (20:20 @1) + (11:37 @2) + (15 @3) 5.03 km (6:24 / km) +19m 6:17 / km
ahr:112 max:134 shoes: Brooks Glycerin 15 Black

Standard easy 5k with Rachel with some untimed drills and strides near the end. A bit stiff around the right Achilles last night and this morning but it was pretty much completely fine running. Felt very comfortable.

Sunday Apr 26, 2020 #

10 AM

Running 1:20:41 intensity: (8:31 @1) + (1:10:02 @2) + (2:08 @3) 12.72 km (6:21 / km) +96m 6:07 / km
ahr:120 max:136 shoes: Brooks Glycerin 15 Black

Easy long run with Rachel over to Reabold and back. Out via Shenton Bushland and McGillivray, Camel Lake trail and back via Daglish. I asked Rachel if we could walk back from 80min and she said yes but when I stopped she kept going so I had to start again which was just enough to push me over 60km for the week. A little sore around the back of the outside of the right ankle but never bad. Much better than last week.

Saturday Apr 25, 2020 #

10 AM

Cycling 1:01:26 intensity: (43:26 @1) + (10:48 @2) + (4:59 @3) + (1:18 @4) + (55 @5) 20.46 km (20.0 kph) +139m
ahr:111 max:185

Out to the end of the railway path in Cottesloe and back. Came back along the coast for a bit and had to ride a bit harder than I wanted to because it was really busy and I didn't want to hold up traffic too much. Feeling disturbingly tired towards the end.
5 PM

Running intervals 48:40 intensity: (16:34 @1) + (18:41 @2) + (7:33 @3) + (5:52 @4) 7.9 km (6:10 / km)
ahr:123 max:152 shoes: Solar Glide Blue

Liam's speed endurance session with the whole family.
2x3min, 2x2min, 2x1min, all with 2min walk recovery. Faster than I expected to have to run tonight even though I was running on the inside and cutting the corners a bit. I thought I would try not to run much under 4min/km but we were already going under on the 3 min efforts. Didn't actually feel any soreness tonight but I expect I will tomorrow. Liam was 5-10 sec/km faster than me on most of the efforts and 20+ on the last. I think the walk recoveries suit him better but even on the first effort I had the feeling he was running better than previous weeks.

Friday Apr 24, 2020 #

5 PM

Running 41:42 intensity: (11 @0) + (6:18 @1) + (34:08 @2) + (56 @3) + (9 @4) 7.12 km (5:51 / km) +68m 5:35 / km
ahr:120 max:157 shoes: Brooks Glycerin 15 Black

Easy run in KP with Rachel while Amy rode her bike. Felt way better than expected, almost pain free.

Thursday Apr 23, 2020 #

5 PM

Running 39:41 intensity: (5 @0) + (7:01 @1) + (30:03 @2) + (2:11 @3) + (21 @4) 6.58 km (6:02 / km) +61m 5:46 / km
ahr:119 max:155 shoes: Solar Glide Blue

Easy run in KP. Feeling very broken. Yesterday was too hard.

Wednesday Apr 22, 2020 #

5 PM

Running tempo 54:52 intensity: (5 @0) + (4:34 @1) + (5:13 @2) + (21:30 @3) + (23:17 @4) + (13 @5) 11.26 km (4:52 / km) +98m 4:40 / km
ahr:139 max:160 shoes: Brooks Glycerin 15 Black

Started out with Rachel on a hardish lap of KP. I couldn't handle the early pace so I started my harder lap from the Poole Ave crossing where I always used to take a split in the old days. Gradually picked the pace up from there and started pulling Rachel back. Predictably ended up going pretty much as hard as I could by the end. 35:57 for the full lap (22:05, 13:52). I think my best starting from the top was 29:47 (12:02, 17:45).

Tuesday Apr 21, 2020 #

5 PM

Running 45:14 intensity: (9:48 @1) + (34:12 @2) + (1:05 @3) + (9 @4) 7.38 km (6:08 / km) +87m 5:47 / km
ahr:118 max:148 shoes: Brooks Glycerin 15 Black

Easy run in KP with Rachel. Felt a bit tired early but the second half felt very comfortable.

Monday Apr 20, 2020 #

5 PM

Running 40:55 intensity: (8:41 @1) + (30:47 @2) + (1:27 @3) 7.1 km (5:46 / km) +69m 5:30 / km
ahr:119 max:136 shoes: Solar Glide Blue

Easy run in KP. Felt a bit worn out. Sore on lateral side of right Achilles but it was getting better by the end.

Sunday Apr 19, 2020 #

11 AM

Running long 1:07:06 intensity: (5:14 @1) + (59:00 @2) + (2:33 @3) + (7 @4) + (12 @5) 11.3 km (5:56 / km) +23m 5:53 / km
ahr:121 max:170 shoes: Brooks Glycerin 15 Black

Around the river to the end of the path past Tawarri and back with Rachel. Achilles a bit sore the whole way. Spent most of the run thinking about turning around and/or walking back but it never changed enough to make me change what I was doing.

Saturday Apr 18, 2020 #

11 AM

Cycling 1:10:50 intensity: (51:03 @1) + (13:08 @2) + (4:21 @3) + (1:58 @4) + (20 @5) 23.93 km (20.3 kph) +189m
ahr:110 max:166

Easy ride around Dalkeith, Claremont and Mt Claremont. I had been planning to go for a ride most days but haven't been getting out the door. Today I finally put sunscreen on and stepped out the door just as it started raining. Went back in for an hour or so until most of the rain had passed before trying again. Fastest ride in a long time.
4 PM

Running intervals 48:34 intensity: (15:25 @1) + (19:36 @2) + (10:12 @3) + (3:21 @4) 7.82 km (6:13 / km)
ahr:122 max:151 shoes: Solar Glide Blue

Liam's tennis fitness session. Same fartlek session as last week but this time Rachel and Amy joined in as well. Last effort of the first set was a bit faster as Amy went past us. For the second set Amy just walked laps but she joined in as we went past her so the third or fourth effort was a lot faster then too. My Achilles got a little sore on the effort after that faster one but was mostly pretty good.

Friday Apr 17, 2020 #

8 AM

Running 52:10 intensity: (12:39 @1) + (32:00 @2) + (3:57 @3) + (3:26 @4) + (8 @5) 7.86 km (6:38 / km) +72m 6:21 / km
ahr:121 max:172 shoes: Brooks Glycerin 15 Black

Easy run around Reabold with Rachel while Liam had a tennis lesson. Much quieter than last time here.
3 PM

Cycling 31:30 intensity: (1:56 @0) + (26:54 @1) + (2:37 @2) + (3 @3) 7.88 km (15.0 kph) +48m
ahr:92 max:130

Ride to Bunnings and back with Amy. Had to queue for a while to get inside.

Thursday Apr 16, 2020 #

4 PM

Running 48:58 intensity: (10 @0) + (15:40 @1) + (32:58 @2) + (10 @3) 8.11 km (6:02 / km) +64m 5:48 / km
ahr:116 max:141 shoes: Solar Glide Blue

Easy 5k with Rachel. I thought.
Started with a lap of Rosalie well behind Liam and Amy because they start way too fast for us old folks.

Wednesday Apr 15, 2020 #

8 AM

Running long 1:16:32 intensity: (13:35 @1) + (56:45 @2) + (5:16 @3) + (55 @4) + (1 @5) 12.29 km (6:14 / km) +93m 6:00 / km
ahr:121 max:160 shoes: Brooks Glycerin 15 Black

Still feeling a bit stiff and sore from tennis and run last night so I was just putting my head down, getting my teeth and trying to follow Rachel's heels through the first half. Had a couple of steps that caused sharp pain in the Achilles as well but I was starting to feel ok for the bit around the river. Coming back through UWA there were a couple of minutes of burning pain on the outside of the Achilles and I was thinking of walking back but it went away so I kept going. Tired up the last little climb towards home but free of pain at least on the final jog across the ovals.

Tuesday Apr 14, 2020 #

3 PM

Tennis 1:30:00 [3]

The club champs parent & child doubles were cancelled so we had to arrange our own showdown, Amy & I vs Liam & Rachel. It went down to the wire but the better team got up in the end 3-4 4-3 12-10. We rode our luck a bit to scrape into tie breakers on sudden death points and I missed an opportunity at 10-10 to hand them match point. I served really well for me, particularly the wide serve to the deuce court with quite a few aces.
5 PM

Running 34:15 intensity: (48 @1) + (20:04 @2) + (13:23 @3) 6.11 km (5:37 / km) +62m 5:20 / km
ahr:128 max:143 shoes: Brooks Glycerin 15 Black

Tried to get a run done before seizing up after tennis. Got through it ok but was definitely looking for an excuse to stop and walk back towards the end. Crossed paths with Jan, Ian, Carol & Ken on my way up the sand track. Jan, Carol & Ian moved to the side of the path while Ken went several metres off into the bush.

Monday Apr 13, 2020 #

11 AM

Cycling 57:03 intensity: (54 @0) + (44:41 @1) + (10:07 @2) + (52 @3) + (29 @4) 16.34 km (17.2 kph) +109m
ahr:101 max:159

Easy ride down to Tawarri and back with the family. On the way back Liam was questioning my decision to wear full cycling gear and said he wouldn't mind doing some more so we added on a lap of KP at the end while the girls continued home. Saw Ruby (when she shouted our names) as we rode up the hill. I think she was just getting on her bike again after a stop at the lookout.
4 PM

Running 54:37 intensity: (6 @0) + (11:20 @1) + (18:32 @2) + (24:19 @3) + (15 @4) + (5 @5) 9.14 km (5:58 / km) +155m 5:31 / km
ahr:126 max:163 shoes: Solar Glide Blue

Rachel wanted to do the Zamia trail loop so I went with her because that seemed easier than trying to run by myself. Very busy, difficult to find a parking spot and sometimes difficult to get past the groups of walkers. Got through it relatively painlessly.

Sunday Apr 12, 2020 #

9 AM

Orienteering 3:06 intensity: (14 @0) + (2:35 @1) + (17 @2) 0.14 km (22:18 / km)
ahr:95 max:126

Easter egg hunt orienteering course in and around the house. Mass start race with Liam and Amy. I got off to a bad start on the first control. Eventually found it inside the jigsaw box on top of the coffee table but only after searching between all the other puzzle boxes on the shelf below. The rest of it went pretty smoothly. Second control was in a little basket so I took that with me around the rest of the course. Came through for a clear win in the end ahead of Amy. We were wondering why Liam was taking so long but it turned out Rachel had missed putting out one of his controls so he had spent ages searching every box inside a cupboard to no avail.
C • Egg hunt 8
4 PM

Running 1:02:23 intensity: (6:26 @1) + (16:26 @2) + (37:34 @3) + (1:46 @4) + (11 @5) 11.13 km (5:36 / km) +102m 5:22 / km
ahr:130 max:162 shoes: Brooks Glycerin 15 Black

Set out with Rachel planning a long slow flat run down to Tawarri and back but neither of us were feeling good early on so we switched to the standard 5k loop. By the time we finished that loop I was feeling a lot better and thought it would be a shame to waste the warm up so I did an extra lap around the road while Rachel headed home. Ended up running reasonably fast for my second loop, not really sure why.

Saturday Apr 11, 2020 #

8 AM

Running 35:21 intensity: (18:57 @1) + (16:24 @2) 5.44 km (6:30 / km) +20m 6:23 / km
ahr:113 max:124 shoes: Solar Glide Blue

Recovery shuffle. Pretty happy to be able to manage this after a long run and tennis yesterday.
5 PM

Cycling 29:58 intensity: (1:15 @0) + (22:40 @1) + (3:07 @2) + (2:33 @3) + (19 @4) + (4 @5) 8.36 km (16.7 kph) +38m
ahr:99 max:165

Getting a little annoyed with Liam's refusal to take any responsibility for his own training so went for a little ride around the block to clear my head. Saw a group of soccer players being approached by police on my way up Smyth.
C • Annoyed 10

Friday Apr 10, 2020 #

8 AM

Running 1:09:42 intensity: (5:15 @1) + (54:43 @2) + (9:44 @3) 11.91 km (5:51 / km) +56m 5:43 / km
ahr:124 max:137 shoes: Brooks Glycerin 15 Black

Set out without any real plan apart from keeping it easy. Decided to stick to the roads to begin with because the paths in KP and around the river have been so busy and the roads are pretty quiet. Started through the hospital and kept going south through Nedlands all the way to sunset just because it seemed the easiest thing to do. Then I had to get back. Came back around the river but tried to stay largely on the grassy areas where the was plenty of room to avoid others. Starting to feel as though I had gone a bit too far on the last bit back through KP.
4 PM

Tennis 1:10:00 [3]

Another hit with Liam. A bit happier with my effort this time. Thought about going on the gelato ride first but I don't think we would have played any tennis if we had.

Thursday Apr 9, 2020 #

5 PM

Running intervals 41:55 intensity: (5 @0) + (10:20 @1) + (15:15 @2) + (14:12 @3) + (2:03 @4) 6.86 km (6:06 / km)
ahr:125 max:151 shoes: Solar Glide Blue

Fitness & conditioning session from Liam's tennis fitness program. 2x10min fartlek, first set 30s jog, 30s stride, 30s walk, second set 30s jog, 30s stride. It was nice running this with Liam as we are pretty much the same pace at the moment. I don't expect that will last too much longer so I should make the most of it.

Wednesday Apr 8, 2020 #

6 AM

Running 36:58 intensity: (1:28 @1) + (27:00 @2) + (31 @3) + (3:23 @4) + (4:36 @5) 6.06 km (6:06 / km) +64m 5:48 / km
ahr:128 max:170 shoes: Solar Glide Blue

Easy run in KP. Legs feeling heavy again. Left leg all good, right leg a bit more ankle, less achilles pain today. Keeping it short and slow because I expect to play some tennis with Liam later. Got the ok to hit together at OPTC.
5 PM

Tennis 1:00:00 [3]

Hit with Liam. He hits it way too hard for me to deal with. I think I'm going to have to arrange some lessons for him because I'm just not good enough maintain a rally.

Tuesday Apr 7, 2020 #

8 AM

Running 54:01 intensity: (3:06 @1) + (16:21 @2) + (34:34 @3) 10.08 km (5:21 / km) +119m 5:04 / km
ahr:131 max:144 shoes: Brooks Glycerin 15 Black

Morning lap of KP. Had thought about doing something hard today but my legs felt heavy early on and never really got any better. Still ran a bit faster than a normal easy run but never really pushed at all. Ankles felt good today but right Achilles was worse again.

Monday Apr 6, 2020 #

5 PM

Cycling 31:43 intensity: (12:45 @1) + (7:57 @2) + (9:56 @3) + (1:05 @4) 8.99 km (17.0 kph) +106m
ahr:118 max:151

Didn't feel like going for a run and Rachel had already gone for her walk so I went for a little ride around KP. Didn't put a lot of effort into it.

Sunday Apr 5, 2020 #

11 AM

Running 43:54 intensity: (7 @0) + (1:28 @1) + (15:07 @2) + (27:04 @3) + (8 @4) 8.02 km (5:29 / km) +63m 5:16 / km
ahr:129 max:156 shoes: Solar Glide Blue

See comments. Ankles feeling a little less tender today, at least to begin with. Getting a bit more sore towards the end with just a hint of Achilles pain.
C • Avoiding crowds? 4

Saturday Apr 4, 2020 #

4 PM

Running tempo 51:50 intensity: (1:28 @1) + (13:10 @2) + (22:02 @3) + (15:10 @4) 10.41 km (4:59 / km) +26m 4:55 / km
ahr:137 max:155 shoes: Brooks Glycerin 15 Black

Through UWA to the river for a 5k tempo. Started out along the river path but it was so busy I decided to stick to the roads on the way back. Way more walkers, dogs and cyclists out than cars. Effort was getting pretty hard by the end with the gradual uphill on Fairway. Achilles/ankles pretty similar to yesterday.

Friday Apr 3, 2020 #

5 PM

Running 45:47 intensity: (3:17 @1) + (29:18 @2) + (12:04 @3) + (45 @4) + (23 @5) 8.19 km (5:36 / km) +82m 5:20 / km
ahr:126 max:174 shoes: Solar Glide Blue

Easy run in KP with Liam. I was feeling pretty good by the time we got to the top of the hill but Liam had a bad stitch so we slowed down, had a bit of a walk and then took it pretty easy the rest of the way. Achilles felt fine today, just general soreness around the ankles.

Thursday Apr 2, 2020 #

7 AM

Running 32:19 intensity: (2:18 @1) + (14:33 @2) + (15:19 @3) + (9 @4) 5.99 km (5:24 / km) +31m 5:16 / km
ahr:128 max:153 shoes: Brooks Glycerin 15 Black

Easy run in KP after dropping Rachel off at the butchers.
C • Wow! 4

Wednesday Apr 1, 2020 #

9 AM

Running 51:43 intensity: (6:34 @1) + (33:13 @2) + (11:49 @3) + (7 @4) 8.82 km (5:52 / km) +13m 5:49 / km
ahr:123 max:148 shoes: Solar Glide Blue

I thought I was heading out for an easy 5k with Rachel but I'd forgotten she was planning a long run before her enforced rest after surgery tomorrow. Stayed with her down to NYC before deciding I'd better turn back to make sure I made it back in time for my morning team video meeting. Right achilles sore early, improved a lot on the way out, got worse on the way back and improved again towards the end. Passed Tim & Sue G-T on the way out through UWA.

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