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Training Log Archive: Craig

In the 31 days ending Aug 31, 2016:

	activity	#	time	miles		km		+m	load
	Running	12	5:51:47	36.55	(9:37)	58.83	(5:59)	355	82.7
	Gym	6	5:20:00	0.93		1.5			65.5
	Orienteering	3	4:08:41	12.47	(19:56)	20.07	(12:23)	42	52.3
	Cycling	3	3:19:56	48.31	(14.5/h)	77.74	(23.3/h)	561	70.0
	Tennis	1	1:00:00						6.0
	Kick bike	1	25:00						8.8
	Swim	1	16:00	0.31	(51:30)	0.5	(32:00)		5.6
	Total	26	20:21:24	98.57		158.64		958	290.9
averages - weight:71.4kg

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Wednesday Aug 31, 2016 #

7 AM

Running tempo 24:00 [4] 5.32 km (4:31 / km) +29m 4:23 / km
weight:71kg shoes: Nike Free 3.0 Flyknit Orange

Nothing like a bit of rain and time pressure to make you run faster. Didn't really plan for this to be a tempo run but a last minute decision to still try to fit in a run before work, nearly two hours after ignoring my alarm, and a bit of rain meant I set out quite quickly. Heel wasn't feeling very good but the legs felt ok and the heel improved after a few minutes so I kept pushing a bit. I think I pushed a bit harder up each hill to try to maintain the pace and then kept the effort higher after the hill so the pace tended to increase a bit as I went. I'm pleasantly surprised by the pace actually, I didn't think I would be able to go that fast.

Tuesday Aug 30, 2016 #

6 AM

Gym 1:00:00 [1]

H.I. Functional Circuit at Charlies. Left heel feeling a bit more sore than it has been recently on the way there, somewhat better on the way home.

Monday Aug 29, 2016 #

6 AM

Running 26:06 5.1 km (5:07 / km) +7m 5:05 / km
shoes: Saucony Triumph

A few laps of Rosalie Park building the pace a bit each lap.

Sunday Aug 28, 2016 #

4 PM

Cycling 1:01:17 [3] 24.08 km (23.6 kph) +241m

Finally got in the bike ride I had hoped to do yesterday. Just looped around KP for a while trying to dodge all the idiots driving around staring at their phones.

Friday Aug 26, 2016 #

4 PM

Running 27:59 [3] 5.18 km (5:24 / km) +45m 5:11 / km
shoes: Saucony Triumph

Around Perry Lakes and Camel Lake trail while kids played squash. Legs feeling pretty stiff and tired, I guess from all the squats and lunges yesterday. Tried to keep a reasonable pace most of the way, felt close to a tempo effort, though not pace, towards the end.

Thursday Aug 25, 2016 #

6 AM

Gym 50:00 [2]

Power Pump at Charlies. Was planning to do the 6pm functional circuit rather than this because the lunges hurt so much last week but I was awake and it seemed more convenient to get it done early. Didn't feel nearly as bad this week so I'm glad I went in the morning.

Wednesday Aug 24, 2016 #

6 AM

Running 26:23 [3] 5.0 km (5:17 / km) +44m 5:03 / km
shoes: Saucony Triumph

Short loop in KP. Felt reasonably good this morning so ran a bit faster than I have been without really trying to. Feeling a bit tight through the left foot/ankle but not really sore.

Tuesday Aug 23, 2016 #

6 AM

Gym 1:00:00 [2] 1.5 km (40:00 / km)
shoes: Nike Free 3.0 Flyknit Blue

H.I. Functional circuit at Charlies with a slightly longer warm up run.

Sunday Aug 21, 2016 #

1 PM

Orienteering 50:00 [3] 6.0 km (8:20 / km)
shoes: Inov-8 Oroc 280

Collecting controls at Hill Park Dale.

Saturday Aug 20, 2016 #

9 AM

Orienteering 3:00:00 [1] 10.0 km (18:00 / km)
shoes: Inov-8 X-Talon 212 b

Putting out controls and water at Hill Park Dale.

Friday Aug 19, 2016 #

5 PM

Running 23:00 [2] 4.0 km (5:45 / km)
shoes: Saucony Triumph

Little jog around Wembley while the kids played squash. Stopped hurting after about 10 minutes.

Thursday Aug 18, 2016 #

6 AM

Gym 1:00:00 [3]

Power pump circuit at Charlies.
This was much harder. Lunges hurt. Not sure I want to go again but I probably should.

Wednesday Aug 17, 2016 #

6 AM

Running 29:52 [2] 5.14 km (5:49 / km) +49m 5:33 / km
weight:71.4kg shoes: Nike Free 3.0 Flyknit Blue

Easy run in KP.

Tuesday Aug 16, 2016 #

6 AM

Gym 1:00:00 [1]

H.I. Functional Circuit at Charlies. Good session but wasn't really very HI. That suited me for a first session but it did leave me feeling I should have done something else as well.

Monday Aug 15, 2016 #

6 AM

Running 31:29 [2] 5.26 km (5:59 / km) +36m 5:47 / km
weight:71.8kg shoes: Saucony Triumph

Lower calves sore from Saturday's sprint and legs feeling heavy from the big weekend of training but the achilles heel was pretty good.

Sunday Aug 14, 2016 #

9 AM

Cycling 1:28:53 [3] 34.39 km (23.2 kph) +105m

Liam's opponents forfeited his tennis semi-final due to 3 of their team being sick so I left Liam and Monty to have a bit of a hit together while I went for a bike ride. Started out through Dalkeith then went around the river over the Narrows and Causeway. Perfect day for it but this did mean it was very crowded out on the paths, particularly past UWA with their open day and the city where their was some sort of car event with cars racing down Riverside Drive.

Saturday Aug 13, 2016 #

2 PM

Orienteering race 18:41 [5] 4.07 km (4:35 / km) +42m 4:22 / km
shoes: Nike Free 3.0 Flyknit Blue

WA Sprint Champs at ECU Joondalup.
Tried not to think about running, just navigate and run whatever speed my body wanted to go, but it was a very simple course so nothing much to do except run as fast as you can. Thought I was holding back a bit but still started to feel very tired by the time I was leaving 7 of 18. Kept going the best I could but knew I was no chance of being competitive on that course. A little surprised to end up 3rd, 1:38 behind Oliver and 34 seconds behind Sten, thought I would be further back than that.

Interesting that the splits show I started to pull clear of the chasing pack to establish 3rd place at about the same point I started to feel really tired, maybe I started working harder rather than slowing down a lot.

Course 1 - Splits

Wednesday Aug 10, 2016 #

6 AM

Running 30:38 [2] 5.22 km (5:52 / km) +46m 5:37 / km
shoes: Nike Free 3.0 Flyknit Blue

Sunday Aug 7, 2016 #

9 AM

Running long 1:17:12 [1] 10.06 km (7:40 / km) +72m 7:25 / km
shoes: Nike Free 3.0 Flyknit Blue

From old Dunsborough jetty out to Meelup Beach and back on the coastal trail.

C • One of my favourite runs in WA 1

Saturday Aug 6, 2016 #

6 AM

Running 29:46 [1] 4.08 km (7:18 / km)
shoes: Saucony Triumph

Jog along the beachfront path towards busselton and back. Kept it very slow because it hurt less that way.

8 AM

Note

Played 9 holes of golf while Rachel was at her conference. Played so poorly that I felt the need to hit a bucket of balls on the driving range afterwards. Hit the ball so poorly on the driving range that the guy next to me felt the need to keep giving me tips. He even made me have a couple of hits with his $462 driver (I was using the clubs I got when I was at school). Still didn't help much.

C • :) 3

3 PM

Gym 30:00 [3]

Half an hour on the rowing machine, 10min warm up plus a Mona fartlek. I think that would be the first time I've ever done more than 10min on a rowing machine.

Swim 16:00 [3] 0.5 km (32:00 / km)

After the rowing machine I jumped in the pool (25m) and did 10 laps steady plus 5x1 lap hard, 1 lap slow on a 2min cycle (hard laps 21-23s).

Friday Aug 5, 2016 #

7 AM

Running 10:19 [3] 1.8 km (5:44 / km)
shoes: Nike Free 3.0 Flyknit Blue

Final KP cross country training breakfast bbq. Tried to run with Amy but she started slightly ahead and pulled away. Tried a bit of a surge on the downhill towards the end but never quite caught up.

4 PM

Tennis 1:00:00 [1]

A bit of a hit and one set with Rachel at Abbey beach resort.

Thursday Aug 4, 2016 #

6 AM

Kick bike 25:00 [3]

Around Rosalie Park, mostly on the path but did some on the grass to avoid too much coasting downhill (and because I saw Nic Nat doing something similar on the news once for his achilles rehab).

Wednesday Aug 3, 2016 #

5 PM

Running 15:03 [3] 2.66 km (5:39 / km) +27m 5:23 / km

Tuesday Aug 2, 2016 #

4 PM

Cycling 49:46 [3] 19.27 km (23.2 kph) +215m

Ride around KP after work. Road through the middle was closed.
Lots of cars being driven slowly while staring at a phone with occasional quick glances at the road.

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