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Training Log Archive: Craig

In the 30 days ending Jun 30, 2020:

	activity	#	time	miles		km		+m	load
	Running	25	18:56:30	123.92	(9:10)	199.43	(5:42)	1830	273.7
	Tennis	4	4:00:00						76.5
	Orienteering	3	2:23:48	13.15	(10:56)	21.16	(6:48)	190	34.6
	Cycling	2	1:19:17	15.39	(11.6/h)	24.76	(18.7/h)	118	30.4
	Total	31	26:39:35	152.45		245.35		2138	415.2
	[1-5]	31	26:39:00
averages - weight:73.4kg

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Tuesday Jun 30, 2020 #

6 AM

Running 46:39 7.79 km (5:59 / km) +94m 5:39 / km
ahr:121 max:131 shoes: Brooks Glycerin 15 Black

Very easy run around KP while Liam had S&C.

8 PM

Cycling 1:06:26 22.51 km (20.3 kph) +105m
ahr:141 max:170

Matt's hip was still sore from last week so we went for a ride instead.

Sunday Jun 28, 2020 #

9 AM

Running tempo 44:39 8.67 km (5:09 / km) +34m 5:03 / km
ahr:132 max:152 shoes: Solar Glide Blue and White

2x12 min tempo with 2 min jog recovery on the rail trail. A little sore around the left heel and right Achilles on the warm up but otherwise the legs were feeling ok and it is the perfect trail for a tempo so decided to give it a try. Tried to start it pretty easy and be prepared to stop if I got more sore but it was fine. I had no appreciation for how much downhill it was on the way out so wasn't really prepared for the relentless uphill on the way back. Really surprised my pace was the same both ways, it felt at least 30 seconds/km slower coming back.

Saturday Jun 27, 2020 #

9 AM

Running long 1:50:19 16.73 km (6:36 / km) +248m 6:08 / km
ahr:121 max:153 shoes: Brooks Glycerin 15 Black

Long run through Boranup forest with Rachel starting from Lake Cave. Legs felt ok at the start but when we turned uphill again after the first big downhill I felt really tired and Rachel dropped me big time on the next long uphill. Headed out mostly on the Cape to Cape track but moved further inland for the return journey to get more into the big trees which was much nicer. Went a bit longer than planned but it was worth it. Got a little lost in the contos campground maze near the end.

Friday Jun 26, 2020 #

4 PM

Running 45:13 7.17 km (6:18 / km) +125m 5:48 / km
ahr:119 max:140 shoes: Solar Glide Blue and White

Cape Naturaliste lighthouse to Sugarloaf Rock and back with Rachel. Managed to dodge most of the rain and had quite a nice sunset so stopped a few times for photos. Right calf more right than the left today but both better than yesterday. Time includes a couple of minutes at the rock.

Thursday Jun 25, 2020 #

6 AM

Running 51:15 9.22 km (5:34 / km) +111m 5:15 / km
ahr:124 max:134 shoes: Brooks Glycerin 15 Black

Early morning lap of KP. Calves still really tight. Right loosened off reasonably well but the left remained stiff and sore throughout. Felt the Achilles a little towards the top of the hill but was fine otherwise. Apart from that the legs actually felt good and this felt really easy.

Tuesday Jun 23, 2020 #

8 PM

Running 55:31 8.57 km (6:28 / km) +88m 6:09 / km
ahr:117 max:147 shoes: Brooks Glycerin 15 Black

Easy lap of KP with Matt Seward. Calves still a bit tight but Achilles was fine.

C • Name from the past 5

Sunday Jun 21, 2020 #

7 AM

Running 17:41 2.79 km (6:20 / km) +11m 6:13 / km
ahr:119 max:154 shoes: Solar Glide Blue and White

Warm up with Rachel.

Running race 13:44 3.49 km (3:56 / km)
ahr:153 max:161 weight:73.6kg shoes: Solar Glide Blue and White

Time trial lap of Lake Monger. After hitting 1k in 4 minutes and feeling at my limit I started composing my speech conceding that Liam is now faster than me but I did actually get a little faster from there and ended up beating his time from a few weeks ago by 8 seconds. I'm pretty sure he could have gone faster if I had been there to pace him so I expect him to beat me the next time we actually race.

Running 10:34 1.68 km (6:18 / km) +3m 6:14 / km
ahr:121 max:149 shoes: Solar Glide Blue and White

Warm down with Rachel.
Achilles feeling completely fine. A bit of tightness in upper lateral left calf.

1 PM

Tennis 1:30:00 [3]

Club champs mixed doubles quarter final (1st round) with Rachel against James and Betsy. Played a lot better than we expected to so the first set was pretty tight with one really long game which we finally won to go up 4-2 but we kind of ran out of steam after that and lost 10 of the last 12 games to go down 6-4 6-2. Quite glad not to have to play another round.

Saturday Jun 20, 2020 #

7 AM

Running 32:21 5.52 km (5:52 / km) +26m 5:44 / km
ahr:125 max:163 shoes: Brooks Glycerin 15 Black

Easy run in KP with Rachel before Rachel & Liam's tennis and Amy's hockey.

Thursday Jun 18, 2020 #

4 PM

Running 7:00 [3] 1.3 km (5:23 / km)
shoes: Nike Free 3.0 Flyknit Blue

Ran to pick the car up from service. Got a message saying it was ready 20 minutes before they closed then got distracted and forgot about it until closing time.

5 PM

Running 53:07 9.88 km (5:23 / km) +63m 5:13 / km
ahr:128 max:147 shoes: Solar Glide Blue and White

3k loop with Amy, then went out again for a longer faster loop by myself. It was already getting a bit dark when we set out so I stuck mostly to the concrete paths but I didn't want to run a long downhill on concrete so took the sand track back down when it was properly dark. Sand tracks are usually pretty easy to see in the dark but some parts where it was a bit overgrown I was having to rely on memory a lot. Got a few scratches. Right achilles a bit sore on the second loop.

C • Overgrown 6

Wednesday Jun 17, 2020 #

4 PM

Running 44:06 7.34 km (6:00 / km) +83m 5:41 / km
ahr:123 max:138 shoes: Brooks Glycerin 15 Black

Easy run in KP with Rachel. Felt very comfortable but I though it felt a bit faster than that. Almost pain free.

Tuesday Jun 16, 2020 #

5 PM

Running 53:33 10.38 km (5:10 / km) +97m 4:56 / km
ahr:132 max:142 shoes: Solar Glide Blue and White

Easy to steady run around KP. Feeling a lot better than yesterday but still a bit tired so tried not to push it too hard. Felt as though I ran out of fuel at about the 30 minute mark. Suddenly felt a bit weak and wobbly and remained that way for the rest of the run. Found myself thinking of Ray Brown when I ran closest to where he had his heart attack.

Monday Jun 15, 2020 #

5 PM

Running 40:09 6.9 km (5:49 / km) +56m 5:36 / km
ahr:120 max:151 shoes: Solar Glide Blue and White

This was a real struggle compared to yesterday. More stiff and tired rather than sore.

Sunday Jun 14, 2020 #

2 PM

Tennis 1:00:00 [3]

Men's open doubles semi final against the top seeds, Brendan and Mark. Embarrassingly outclassed for the first 5 games before starting to get into the match. We were actually up a break in the second before losing 6-1 6-4 in the end.

Running 1:01:45 11.63 km (5:19 / km) +137m 5:01 / km
ahr:136 max:168 shoes: Brooks Glycerin 15 Black

I wasn't feeling too bad after tennis so I thought I would try going out for a run before I seized up. Felt quite good from the start and once warmed up it was definitely the best I've felt since aggravating the Achilles a few weeks ago. Thought about trying to push it out to a long run but the Achilles and both feet were starting to get sore down near UWA so I headed straight back from there. Finished at the tennis club to check how the doubles final was going but they decided to put it off until next week when the other semi went on too long. Ian & Rhett got up 10-8 in the match tie breaker.

Saturday Jun 13, 2020 #

7 AM

Note
weight:73.2kg

2 PM

Orienteering 16:18 1.91 km (8:33 / km)
ahr:122 max:145 shoes: Nike Free 3.0 Flyknit Blue

Putting out tapes for training at Minim Cove. Couldn't decide if I should wear trail shoes or road shoes but forgot to put either in the car so had to use the frees I already had on.

Running 6:32 1.1 km (5:57 / km) +10m 5:42 / km
ahr:117 max:133 shoes: Nike Free 3.0 Flyknit Blue

Warm up jog down to the start with the group.

4 PM

Orienteering 10:45 1.43 km (7:32 / km) +20m 7:03 / km
ahr:144 max:170 shoes: Nike Free 3.0 Flyknit Blue

Collecting the tapes that Rachel put out.

Friday Jun 12, 2020 #

6 PM

Running 30:00 5.7 km (5:16 / km) +25m 5:09 / km
ahr:124 max:136 shoes: Solar Glide Blue and White

Just a few laps around the ovals because the lights were on there and I started after dark. A bit sore in lots of places but nothing too bad.

Thursday Jun 11, 2020 #

5 PM

Running tempo 56:41 11.04 km (5:08 / km) +14m 5:06 / km
ahr:133 max:155 shoes: Brooks Glycerin 15 Black

Around the river with 3x8min gentle tempo with 3min jog recovery. I intended to keep this pretty comfortable but it didn't actually feel all that easy so it was a bit discouraging to see how slow it was. Actually felt as though I was moving along alright by the end of the second and third efforts. Sore on the outside of the right Achilles and occasionally a bit underneath the foot as well but never quite bad enough to make me think I should stop and seems ok afterwards

Wednesday Jun 10, 2020 #

5 PM

Running 41:18 6.84 km (6:03 / km) +19m 5:58 / km
ahr:120 max:152 shoes: Solar Glide Blue and White

Easy 5k loop plus a few laps of drills and strides. Not really feeling up to proper strides so they were pretty gentle. Crossed paths with Matt Ramsden half way around.

Tuesday Jun 9, 2020 #

4 PM

Running 56:15 11.04 km (5:06 / km) +148m 4:46 / km
ahr:135 max:148 shoes: Brooks Glycerin 15 Black

Random run in KP bordering on tempo effort for much of it. Left heel better today but right Achilles worse. Legs feeling heavy, I think largely because of tight glutes from tennis on Sunday.

Monday Jun 8, 2020 #

5 PM

Running 38:06 6.65 km (5:44 / km) +77m 5:25 / km
ahr:123 max:135 shoes: Solar Glide Blue and White

Easy run in KP. Right Achilles was the best it has been for a couple of weeks. Left heel was the worst it has been in even longer.

Sunday Jun 7, 2020 #

9 AM

Tennis 30:00 [1]

Parent and child doubles with Amy against Peter and Robert Forman. Court was still very wet so the ball was barely bouncing at all. I was pretty hopeless and probably a bit too kind to Robert who didn't really need me to be. We lost 1-4 1-4.

2 PM

Tennis 1:00:00 [3]

Men's open doubles with Liam against Byron and Peter. A dry court and a bit more pace helped a lot so I wasn't as bad as the morning but Liam was definitely carrying me. Liam was definitely the difference between the teams and hardly lost a point on serve throughout the match. Byron mostly held serve while Peter and I mostly didn't. I did manage to hold a couple of times in the second set including serving out the match after about 6 deuces.
6-3 6-2 in the end. Semi final against the top seeds next Sunday.
Didn't feel the Achilles at all.

Cycling 12:51 2.26 km (10.6 kph) +13m
ahr:109 max:150

Gentle little ride around the park with Amy with a stop for a bit of ninja warrior training at the school.

Saturday Jun 6, 2020 #

11 AM

Orienteering long 1:56:45 17.83 km (6:33 / km) +171m 6:15 / km
ahr:124 max:145 shoes: Brooks Glycerin 15 Black

Ultra long challenge with Rachel. Achilles survived reasonably well. Had to walk bits of a couple of hills and do tongue gymnastics to manage the pain in the last half an hour but was still feeling ok walking around after cooling down so I'll take that as a win. Not sure I'll still be able to walk after two tennis matches tomorrow.

Friday Jun 5, 2020 #

5 PM

Running 30:58 5.49 km (5:38 / km) +14m 5:34 / km
ahr:122 max:172 shoes: Brooks Glycerin 15 Black

Already dark and I couldn't face laps of the ovals so ran around the streets for a bit. Achilles pain came and went.

Thursday Jun 4, 2020 #

5 PM

Running 41:14 7.16 km (5:46 / km) +28m 5:39 / km
ahr:122 max:134 shoes: Brooks Glycerin 15 Black

A couple of loops around the streets to make sure Amy got back from her walk safely followed by a couple of laps around Rosalie Park. Still sore but doesn't seem to be getting any worse. Not getting sore after stopping at least.

Wednesday Jun 3, 2020 #

4 PM

Running 50:19 8.62 km (5:50 / km) +148m 5:22 / km
ahr:124 max:146 shoes: Solar Glide Blue and White

Zamia loop with Rachel while Liam had a tennis lesson. Not sure this was wise since this was where I aggravated my Achilles but I thought it might be ok at Rachel's pace. Got through the downhill pretty well but it did gradually hurt more as the hills continued so I had to drop off a bit towards the end. Had a bit of a walk at the end of the loop and the warm down was pretty good.

Tuesday Jun 2, 2020 #

5 PM

Running 49:17 8.73 km (5:39 / km) +96m 5:21 / km
ahr:124 max:141 shoes: Brooks Glycerin 15 Black

Easy run in KP. Screwed this up at the start when I decided to cross at the Aberdare lights so I could have a little stretch stop but instead sprinted across just before the lights turned red and aggravated my Achilles a bit. It gradually settled down but was still a bit sore at the end. Legs feeling a bit tired too.

Monday Jun 1, 2020 #

9 AM

Running 48:14 8.01 km (6:02 / km) +78m 5:45 / km
ahr:123 max:141 shoes: Brooks Glycerin 15 Black

Easy run with Rachel for the first half of her long run. Achilles still sore but running with pain seemed a lot more appealing than going for another bike ride. Pain didn't change much from start to finish but I did feel a lot better in the second half.

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