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Training Log Archive: Craig

In the 31 days ending May 31, 2007:

	activity	#	time	miles		km		+m				load
	Running	19	12:12:35	88.56	(8:16)	142.53	(5:08)	2000				230.6
	Orienteering	7	7:21:37	45.65	(9:40)	73.47	(6:01)	1540	31 /	101c	30%	241.0
	Cycling	2	3:36:45	61.83	(17.1/h)	99.5	(27.5/h)					82.8
	Total	25	23:10:57	196.04	(7:06)	315.5	(4:25)	3540	31 /	101c	30%	554.4
averages - sleep:6.4 weight:68.9kg

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Thursday May 31, 2007 #

Running tempo 18:00 [4] 4.17 km (4:19 / km) +90m 3:54 / km
ahr:147 max:158 slept:6.6 weight:68.8kg shoes: ASICS Gel Nimbus VII

3x6min tempo efforts with 3min jog recovery on 10k loop fenceline variation.

Running warm up/down 30:20 [2] 5.48 km (5:32 / km) +50m 5:18 / km
shoes: ASICS Gel Nimbus VII

Warm up to O'Connor Rd, 2x3min recoveries and jog home from near Moola Rd. Left heel a bit sore on warm up and very sore on warm down.

Wednesday May 30, 2007 #

Running 43:30 [3] 8.7 km (5:00 / km) +100m 4:44 / km
shoes: Mizuno Wave Nirvana

Usual lap of KP with Ivan and Ben. Pretty easy pace until Ben decided to "use the hill" to take off with about 1.5km to go. Got him in the end. Good fun. Heel pretty good today.

Tuesday May 29, 2007 #

Running intervals 10:39 [5] 3.2 km (3:20 / km)
ahr:149 max:162 shoes: ASICS Gel Nimbus VII

4x800m downhill on railway trail with 2min jog uphill recovery.
2:42 140/155
2:40 150/159
2:38 151/160
2:39 153/162

Running warm up/down 40:00 [2] 6.45 km (6:12 / km) +150m 5:33 / km
shoes: ASICS Gel Nimbus VII

Warm up 4.5km, jog recoveries and short warm down with some walking.

Monday May 28, 2007 #

Running 48:11 [2] 8.33 km (5:47 / km) +160m 5:17 / km
shoes: ASICS Gel Nimbus VII

Easy long loop. Left heel sore (both sides) after the hills.

Sunday May 27, 2007 #

Orienteering 1:40:00 [3] **** 16.3 km (6:08 / km) +580m 5:13 / km
40c shoes: VJ Integrator

Training at Malmalling with Rhys. 11km course with 40 controls plus run to start and back from finish. Taking turns leading with lots of stops for discussion. One long leg run hard in the middle to compare our different route choices (I was 2:30 quicker). Total time was 2:28 with 48 minutes stopped according to gps. Rained a lot. Left heel was sore on outside at times.

Saturday May 26, 2007 #

Event: Western Australian Sprint Champs

Orienteering race 15:49 [5] ** 3.5 km (4:31 / km)
shoes: ASICS Gel Nimbus VII

WA Sprint champs at Kingsway sporting complex. Felt like an intervals session, running hard to the middle of the circle then stand around for a while trying to spot the control on the ground under a tree or rock. Spent 5 or 10 seconds looking on 2, 4, 17 and 21 plus at least 30 on 19. Managed to get the win but it seemed the results were more down to luck than skill.

C • controls on the ground? 18

Running warm up/down 26:00 [2] 4.5 km (5:47 / km)
shoes: ASICS Gel Nimbus VII

Short warm up due to the fact that we couldn't find the start and spent 20 minutes driving around looking for it along with half the field. Warm down lap of the map with Rachel. A bit sore underneath left heel on the warm down. Sore somewhere else on the left heel on the warm up, can't remember exactly where.

Friday May 25, 2007 #

Running 47:21 [2] 8.33 km (5:41 / km) +160m 5:11 / km
shoes: ASICS Gel Nimbus VII

Easy long loop. Feeling a bit stiff and slow early but better once warmed up. Very slow with high knees on the steeper hills. Left heel a bit sore but not as bad as yesterday.

Thursday May 24, 2007 #

Running tempo 16:00 [4] 3.6 km (4:27 / km) +80m 4:00 / km
ahr:149 max:157 slept:6.9 weight:68.9kg shoes: ASICS Gel Nimbus VII

2x8min with 3min recovery on variation of 10k loop coming back along fenceline. Felt as though I was running in waist deep water. Had a sustagen just before starting and it was trying to come back up, think I will just run hungry in future.

Running warm up/down 32:24 [2] 6.1 km (5:19 / km) +60m 5:04 / km
shoes: ASICS Gel Nimbus VII

Warm up to Charles Rd 3.4km 19.00, 3min recovery 550m, warm down from between O'Connor and Moola 2.15km 10.24. Left heel getting really sore (sides and a bit underneath) particularly on the warm down, would have walked home but didn't think I had time. Right achilles was good.

Wednesday May 23, 2007 #

Running 43:16 [3] 8.7 km (4:58 / km) +100m 4:42 / km
slept:6.2 weight:69.4kg shoes: ASICS Gel Nimbus VII

Usual lap of KP with Ivan and Wally. Tried to take it a bit easier tonight so stayed behind Ivan and Wally for the first 10 minutes. Ivan was feeling good so I struggled a bit going up the hill but started to come good on the downhill. Threw in one fast surge down the last hill and felt quite good doing it.

Tuesday May 22, 2007 #

Running intervals 12:00 [5] 3.02 km (3:58 / km) +80m 3:31 / km
ahr:154 max:164 slept:6.4 weight:69.1kg shoes: ASICS Gel Nimbus VII

4x3min efforts on a variation of the easy long loop. Felt pretty good.

Running warm up/down 32:20 [2] 5.95 km (5:26 / km) +90m 5:03 / km
shoes: ASICS Gel Nimbus VII

Warm up to Charles Rd, 3x90sec recoveries, warm down from near Moola Rd.

Monday May 21, 2007 #

Note
(rest day)

Flying home from Sydney.
Supposed to be flying home Sunday night but we only allowed 5 hours to do the 350km and it took well over 6 thanks to a 5 or 10k stretch in the blue mountains that took well over an hour. Got there just after our flight left but luckily they put us on a flight the next day for only a $50 fee rather than charging the full fare they were supposed to. Had to drop the hire car off with a nearly empty tank so that will cost us an extra $50 too. Not ideal for our first weekend away leaving Liam at home. He didn't seem to mind.

Sunday May 20, 2007 #

Running warm up/down 9:36 [2] 1.2 km (8:00 / km) +70m 6:12 / km
ahr:124 max:140 shoes: Brooks Cascadia Pivot

Run to start.

Orienteering race (Seldom Seen) 1:12:55 [4] **** 9.94 km (7:20 / km) +400m 6:06 / km
ahr:158 max:168 spiked:16/21c shoes: Brooks Cascadia Pivot

NOL long(ish) race and JWOC long trial. Felt a bit shaky on 1 but took it slow and got it ok. Got into a good rhythm through to 5, map wasn't always making sense to me but I was stopping when I needed to and always felt in control. Got a bit careless heading to 6 and spent a while just running around looking for rocky gullies until I saw the big knoll north of the control. Felt really bad but probably only lost a minute. Went out to the track on 7 and thought I did it pretty slowly. I wasn't really sure where I was heading up the spur at the end so I wobbled around a lot and felt very inefficient but the splits show I was 3rd fastest and only 10 seconds off fastest so I don't know what everyone else was doing. Lost contact again at 9 because I misidentified the clearing at the top of the creek and spent a bit of time bumbling around too low. Probably only lost about 1minute but it felt like a lot more. Missed 10 slightly, not sure how. Slow around the track on 11. Felt like I was getting back into a good groove heading to 12 until 100m from the control. Checked compass from attack point, ran up a rocky hill, turned around and saw the flag 100m away. Didn't seem right either approaching or leaving but I didn't try to work it out. Went fairly well for the rest apart from choosing very poor lines on 17 and 18. Felt pretty tired and slow generally, particularly on the track from 10 to 11 where Peter Sheldon was leaving me for dead. A frustrating run because I felt as though I was orienteering really well for large parts of the course but had a couple of lapses at crucial times.

C • But... 2

Saturday May 19, 2007 #

Event: Aust. JWOC Trials

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Brooks Cascadia Pivot

Warm up for middle distance race. Round and round in circles.

Orienteering race (Gumble) 33:48 [5] *** 6.47 km (5:13 / km) +180m 4:35 / km
ahr:163 max:170 21c shoes: Brooks Cascadia Pivot

NOL middle distance race and JWOC trial. Pretty average run, a few small mistakes but nothing too serious. Felt reasonably good. Pretty disappointing course. First time running on Gumble and I had been really looking forward to it but I never imagined you could set a course so easy there. Feel as though I have still never run at Gumble. The drive in made me glad we chose the 4wd for our hire car.

Friday May 18, 2007 #

Note
slept:6.5 weight:69.1kg (rest day)

Flying to Sydney.

Note

Drove half way to Canberra then turned around and started heading for Katoomba. Got there a bit before 11pm.

Thursday May 17, 2007 #

Running 40:06 [2] 7.35 km (5:27 / km) +120m 5:03 / km
slept:7.1 weight:68.6kg

Rehab loop. Left heel very sore very early. Thought about stopping but wanted to see if it would improve. It didn't. Right achilles was fine.

Wednesday May 16, 2007 #

Running 39:08 [4] 8.7 km (4:30 / km) +100m 4:15 / km
slept:6.5 weight:68.8kg shoes: Mizuno Wave Nirvana

Usual lap ok KP with Ivan and Wally except they were only with me for 200m. Felt a bit stiff and tired but just didn't feel like jogging tonight so ran pretty solid all the way. Tried to wait for Ivan going up the hill but he was buggered when he caught me at the top so I took off again. Right achilles and pf a little sore early, left heel fine.

Note

Don't understand why Terry doesn't beat me orienteering if he can run this fast around KP every day at intensity 3.

Tuesday May 15, 2007 #

Running intervals 8:00 [5] 2.03 km (3:56 / km) +70m 3:22 / km
ahr:150 max:165 shoes: ASICS Gel Nimbus VII

4x2min with 90 sec recovery on easy long loop. Struggled to get going on the first effort but felt quite good on the rest.

Running warm up/down 36:45 [2] 6.86 km (5:21 / km) +90m 5:02 / km
shoes: ASICS Gel Nimbus VII

Warm up and down with Rachel plus recoveries.

Monday May 14, 2007 #

Note
(rest day)

stiff, tired, cbf

C • cbf 8

Sunday May 13, 2007 #

Orienteering race (Darkin River) 1:13:16 [4] *** 12.56 km (5:50 / km) +380m 5:04 / km
ahr:157 max:165 spiked:15/19c shoes: VJ Integrator

Badge Event on map from Day 1 of WA Champs last year. 11.5km straight line. Warm up consisted of jogging 500m to the start because I wanted to start early so I could finish before Rachel started. Really felt the lack of warm up through the first 4 controls which were tough going on a steep rocky slope - felt really stiff and out of breath. First couple were a bit scrappy but ok then good up to 5 but I left 5 a bit the wrong way so I wasn't really sure where I was most of the leg and wasted a bit of time running off sideways to relocate when I just had to go 100m straight ahead. Rest of the course was pretty good but a blister on my right heel was starting to bother me on the final loop. Both achilles were a little stiff at the start and I remember a brief period in the middle where the left side was a little sore but they were both good at the end so overall better than expected. Disappointing field with John and Rhys not entering and Ben not starting but at least Terry turned up to put a little pressure on. I wanted to beat him on OY too which I did but it would have been close if he hadn't lost 1:30 on the finish. Wayne ran pretty well for most of the course too but had a few legs where he lost a lot of time. It will be good to have him on the team next week.

Saturday May 12, 2007 #

Note
(rest day)

Liam's first birthday party. cbf training but I did go and buy some new shoes so I may be tempted to go for a run next week.

C • Language 2

Friday May 11, 2007 #

Running 44:11 [3] 8.7 km (5:05 / km) +100m 4:48 / km
slept:6.5 weight:68.9kg shoes: Mizuno Wave Nirvana

Tried to do 4x4min hard, 3 easy but it didn't really happen. I felt crap all the way, my heel was getting sore on the 3rd so I made that the last and I never really got going fast enough to call them intervals.

Thursday May 10, 2007 #

Cycling 50:12 [4] 24.87 km (29.7 kph)
slept:6.6 weight:68.4kg

Ride to work from Woodbridge Lakes. Remembered my shoes and helmet this time. Decided to put the computer on average speed to motivate me to ride a bit harder. Started out trying to keep the average above 28 but a good run through some intersections and a bit of a tailwind made 30 look possible. Got up to 30.4 by UWA and may have got high enough to keep it above 30 to the finish except a couple of guys in boardies walking side by side along the path next to Mounts Bay Rd wouldn't get out of my way and I had to drop from 47.5 to 0 to get past them.

Cycling 58:23 [3] 24.83 km (25.5 kph)

Ride back to Woodbridge Lakes. So glad I rode the bike today. Gt Eastern Hwy was a carpark from Burswood to Guildford due to an accident on Tonkin Hwy. It was even a bit difficult negotiating the traffic in the side streets on my bike. Pushed fairly hard around the river but my legs were completely gone by half way home so I was glad the traffic gave me an excuse to slow down. Must have pushed harder than I thought this morning, might have to bump it up to a 4.

Wednesday May 9, 2007 #

Running 40:12 [3] 8.7 km (4:37 / km) +100m 4:22 / km
slept:6.1 weight:69kg shoes: Mizuno Wave Nirvana

Usual lap of KP with Ben and Ivan. Fairly solid pace from the start and felt good in patches so just went with it and let the legs go when they wanted to. A bit tight in the calves and quads felt a bit dead from cycling yesterday. Right achilles a little stiff early, left pretty good but a little sore under outside of ankle.

Tuesday May 8, 2007 #

Cycling 56:00 [2] 24.9 km (26.7 kph)
slept:5.5 weight:69.3kg

Ride to work from Woodbridge Lakes. Parked the car and realised I didn't have my shoes or helmet so had to drive back home to get them. 35 minutes later I started a nice leisurely ride to work in ideal conditions.

Cycling 52:10 [4] 24.9 km (28.6 kph)

Ride back to Woodbridge Lakes. Decided I should be working a bit harder when someone passed me 5 minutes after starting so I shifted to the big ring and caught up to him and then decided to keep it in the big ring all the way home including all the (short) hills. Felt ok. Matt Seward pulled into the indoor cricket centre at Guildford as I was going past so I stopped to hear his excuses for not running at Yetar Spring (another late night).

Monday May 7, 2007 #

Note
(rest day)

Travelling home.

Sunday May 6, 2007 #

Orienteering race 1:47:33 [4] **** 18.54 km (5:48 / km)
ahr:155 max:169 shoes: Brooks Cascadia Pivot

WOC Trial Long distance at Creswick Diggings. Totally confused for a while on number 1 until I worked out I was near 2. Was going ok on the first long leg but my plan at the end was to aim off a little and run hard to the ditch but it was thicker than mapped and I must have hit a gap in the ditch because I ended up down near the road without seeing any ditch. Ran out to the road to relocate, lost 2 or 3 minutes. Wasted a lot of time on the next leg feeling sorry for myself and stubbornly sticking to my original plan despite it obviously being a bad plan due to the extra green. Got back into it after 5 and ran ok for the rest of the course with just a few small misses caused by rushing a bit when other people were around. Kind of surprised to find myself enjoying it again by the end.

Saturday May 5, 2007 #

Orienteering race 38:16 [5] **** 6.16 km (6:13 / km)
ahr:161 max:169 shoes: Brooks Cascadia Pivot

WOC Trials Middle Distance at Petticoat Gully. Started pretty poorly but ran ok from 13 to the finish so I was enjoying it by the end.

Friday May 4, 2007 #

Event: Aust. WOC Trials

Running 16:00 [2] 2.7 km (5:56 / km)
shoes: Mizuno Wave Nirvana

Easy jog around oval next to motel in Oakleigh after flight.

Wednesday May 2, 2007 #

Running 38:50 [2] 7.1 km (5:28 / km) +70m 5:13 / km
slept:6.4 weight:68.6kg shoes: Mizuno Wave Nirvana

Everyone else was away this week so tried to do the usual run alone but after 20 minutes I'd had enough of the pain so I walked for a while then jogged the shortest route home. Sore underneath left ankle and down towards ball of foot. Worse on the outside early on but more on the inside later. Both calves stiff and sore all the way.

Tuesday May 1, 2007 #

Running hills 18:22 [5] 4.6 km (4:00 / km) +110m 3:34 / km
ahr:162 max:168 shoes: Mizuno Wave Nirvana

Kings Park 8k. Ran hard up the hills from the road crossing near UWA. Planned to back off a bit on the downhills but it didn't really happen. My best time for this section is around 17:45. Ran down the hill pretty easy starting with ned. Total for the 7.93km circuit was 32:37 (best 29:47).

Running 14:15 [3] 3.34 km (4:16 / km) +20m 4:09 / km
ahr:145 max:153 shoes: Mizuno Wave Nirvana

Run down the hill pretty easy. Started with ned, a bit quicker than I would have started but she seemed to slow down when we hit the first hill.

Running warm up/down 15:09 [2] 2.72 km (5:34 / km) +30m 5:17 / km
ahr:136 max:166 shoes: Mizuno Wave Nirvana

Warm up 1.87km 10:22 around tennis courts. Warm down jog back until ned came past.

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