Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig

In the 31 days ending Jan 31, 2018:

	activity	#	time	miles		km		+m	load
	Running	26	26:25:22	175.57	(9:02)	282.55	(5:37)	3068	407.9
	Tennis	6	5:45:00						34.5
	Gym	2	1:35:00						33.3
	Orienteering	1	13:38	0.43	(31:40)	0.69	(19:40)	3	1.4
	Total	35	33:59:00	176.0		283.24		3071	477.0
	[1-5]	35	33:58:01
averages - sleep:2 weight:69.4kg

2:43

0:00

» now

Wednesday Jan 31, 2018 #

6 AM

Running 59:03 10.94 km (5:24 / km) +86m 5:12 / km
ahr:128 max:154 shoes: Brooks Glycerin 14 Black

Been feeling a bit tired and generally rundown so just planning to take it easy this week. I was just going to run with Rachel but she was doing intervals so I had to join in with those too. I didn't want to run hard or stand around a lot so I just ran the efforts with Rachel and jogged the recoveries making it into a kind of easy tempo session. Much more enjoyable than doing it properly hard. I think I should do more running like this.
I would have no idea there had been a fire in Kings Park if not for the news reports and the noisy helicopters yesterday morning. Still haven't noticed any smoke or seen any burnt areas.

Monday Jan 29, 2018 #

7 AM

Running 36:26 5.77 km (6:19 / km) +5m 6:17 / km
ahr:117 max:140 shoes: Brooks Glycerin 14 Black

Easy run out past the jetty and back with Rachel with a few drills and strides at Signal Park on the way back.

Sunday Jan 28, 2018 #

6 AM

Running tempo 1:10:02 14.9 km (4:42 / km) +4m 4:42 / km
ahr:137 max:153 shoes: Brooks Glycerin 14 Black

5x8 min tempo with 1 min jog recovery along the beachfront. Warm up loop to the east to check out the markets then 3 efforts to the west and 2 back. Started out pretty comfortable but pushed the third effort a bit harder due to a few little hills and an overtake and then kept the effort similar on the last couple.

Saturday Jan 27, 2018 #

6 AM

Running 56:08 10.63 km (5:17 / km) +4m 5:16 / km
ahr:123 max:132 shoes: Brooks Glycerin 14 Black

Easy run out to the east and back along the beach. Basically ran the Parkrun course plus there and back.

Thursday Jan 25, 2018 #

6 AM

Running long 1:30:19 13.64 km (6:37 / km) +189m 6:12 / km
ahr:122 max:169 shoes: Brooks Glycerin 14 Black

Long slow run with Rachel in Margaret River. Down the rail trail to Carters Rd, then crossed back over the road to follow the river downstream for a bit. Did a lap of the BMX track at the end to push it over 90 minutes.

10 AM

Tennis 1:00:00 [1]

One last hit with Liam in Margaret River before the Busselton tournament starts tomorrow. Mostly playing competitive rallies this time so a lot more effort for me than the last couple of sessions.

3 PM

Orienteering 13:38 [1] 0.69 km (19:40 / km) +3m 19:16 / km
ahr:82 max:87

Wednesday Jan 24, 2018 #

7 AM

Running 43:24 7.19 km (6:02 / km) +66m 5:47 / km
ahr:113 max:141 shoes: Brooks Glycerin 14 Black

Tried to do a long run out to ten mile dam with the kids following on their bikes but it didn't really work out. The path was closed for bridge works and the kids, Liam in particular, were not that keen so we stopped at the playground for a bit and then headed home.

5 PM

Tennis 1:00:00 [1]

Casual hit with Liam, Rob, Rachel and Amy. The coach told me the local kid, Samuel, he had just been coaching was doing his first tournament at Busselton in the same age group as Liam so I asked if he wanted to have a little hit with Liam to get some idea of what he is in for. Samuel plays the 7th seed first and Liam is the 9th seed. In theory they could meet in the second round but I don't expect Samuel to get that far.

Tuesday Jan 23, 2018 #

6 AM

Running intervals 1:00:54 10.88 km (5:36 / km) +62m 5:26 / km
ahr:123 max:151 shoes: Brooks Glycerin 14 Black

Staying at the nursing federation apartments in Margaret River for a few days before moving to Busselton for a tennis tournament. Out and back run along the railway trail to the North with Rachel. I did 5x3 min with 2 min jog recovery while Rachel did a Mona fartlek. Pace doesn't look very impressive but it felt like a decent session.

11 AM

Tennis 30:00 [1]

Little orange ball hit with Liam on the mini court where we are staying including one fast 4 set which Liam won 4-2.

5 PM

Tennis 1:00:00 [1]

Picked up a key to the tennis club so Liam could do a bit of more relevant practice for the Busselton tournament. Mostly just working on the second serve with a bit of general rallying. The woman we got the key from said we could keep it for a few days rather than going back and forth.

Monday Jan 22, 2018 #

6 AM

Running 38:23 5.68 km (6:46 / km) +60m 6:26 / km
ahr:112 max:134 shoes: Brooks Glycerin 14 Black

Easy run with Rachel with some drills and strides at the end.

Sunday Jan 21, 2018 #

6 AM

Running long 1:40:44 15.76 km (6:23 / km) +214m 5:59 / km
ahr:116 max:159 shoes: Brooks Glycerin 14 Black

Easy long run in the hills with Rachel. Started and finished at gfg so we could have breakfast with the family at the end for Rachel's birthday. Crossed paths with Lauren Shelley running with Todd and Tina Ingraham near the end.

Saturday Jan 20, 2018 #

7 AM

Running warm up/down 21:10 3.84 km (5:31 / km) +6m 5:28 / km
ahr:125 max:149 shoes: Brooks Glycerin 14 Black

Started out with Rachel in search of sunscreen because she had forgotten to put any on before leaving home. By myself after helping to apply the sunscreen with a bit of faster running towards the end. Also did a few untimed drills and strides.

Running race 19:28 4.91 km (3:58 / km) +29m 3:51 / km
ahr:158 max:164 shoes: Brooks Glycerin 14 Black

Wanted to do a proper 5k time trial to see where I am. A bit too warm this morning but today was the day it was easy to fit in so went ahead with it anyway. Hopefully makes it a bit easier to make progress next time because I certainly need to. Started a bit fast, slowed too much, picked it up again and hit 1k about where I wanted to be. Second km was a bit slower with the hill and I think I overdid it a bit up the hill and coming out of the turnaround. Kept the pace up on the downhill but I knew that I was going to struggle beyond 3k. Third km was about 3:53 but after that I dropped back to my default hard but sustainable pace of 4:05 and held that through to the finish.
A bit disappointed with the time but it was about 16 seconds faster than my last effort which I had thought was probably about the best I could expect in the conditions.

Running warm up/down 10:23 1.54 km (6:45 / km) +5m 6:38 / km
ahr:125 max:133 shoes: Brooks Glycerin 14 Black

Little jog toward the causeway and back with Rachel followed by a nice breakfast together at Toast.

Friday Jan 19, 2018 #

7 AM

Running 54:12 9.74 km (5:34 / km) +180m 5:06 / km
ahr:125 max:136 weight:69.4kg shoes: Brooks Glycerin 14 Black

Easy lap of KP a bit later than usual.

Thursday Jan 18, 2018 #

6 AM

Running 37:29 5.88 km (6:22 / km) +92m 5:55 / km
ahr:117 max:138 shoes: Brooks Glycerin 14 Black

I had intended to go to the gym today but the pump class doesn't start until next week and I was a bit late getting up and wasn't sure if there was something else on in the gym so just tried to do the run I would normally do on Monday instead. Set out with Rachel but turned off when I realised she must be going further than 5km. Heading out across the ovals we went past a group doing some circuit training and which was entirely made up of people who I have seen at either Monday or Thursday gym sessions.

Wednesday Jan 17, 2018 #

6 AM

Running 1:10:59 13.97 km (5:05 / km) +64m 4:58 / km
ahr:134 max:144 shoes: Brooks Glycerin 14 Black

Felt like doing something different, and a bit easier, this week so I went down to the river and ran the old maffetone test loop I was doing regularly about 6 years ago. Humid with light drizzle the whole time and not much wind. Out in 20:33 and back in 21:10 which doesn't seem too bad compared to around 19:00/19:30 for my best sessions in the past.

Tuesday Jan 16, 2018 #

5 AM

Running 1:10:02 12.1 km (5:47 / km) +187m 5:22 / km
ahr:125 max:173 shoes: Brooks Glycerin 14 Black

Easy run around KP, starting with Rachel on her warm up loop for intervals. Had to stop for a couple of minutes towards the end when I went past the same dog (Molly) that chased me for a few minutes a few weeks ago. This time I stopped to let the owner get it under control before I went past but the dog loves chasing runners and wouldn't let itself be caught. Eventually the owner had to run off in the other direction and get Molly to chase her instead.

C • Molly 6

Monday Jan 15, 2018 #

7 AM

Gym 55:00 [3]

HI Functional Circuit. Struggling for motivation this morning but eventually headed to the gym for a 6:50 circuit class as I was a bit later for the 6:10 class. Got there to find an empty gym and remembered that the timetable I had seen was just a draft timetable. Stood around for a bit wondering what to do and a few others started turning up for the 7am class that was on the old timetable. Checked when I got back and found the new timetable starts next week with just a few classes from the old timetable this week.
Class was quite good with more focus on activating specific muscles which I think should be a good complement to the pump class so I might try to keep going.

Sunday Jan 14, 2018 #

4 PM

Running long 1:30:32 14.84 km (6:06 / km) +246m 5:38 / km
ahr:129 max:164 shoes: Brooks Glycerin 14 Black

Long slow run in KP with Rachel plus a loop around the ovals at the end to take it over 90 minutes. Couldn't make it out of bed early enough in the morning so tried to put this off until the rain arrived in the afternoon to cool things down. The radar made it look as though there was plenty of rain coming and I thought we had timed it just right as it was starting to rain as we headed out the door but it never really got going and stopped completely after a few minutes. Still didn't feel too bad with all the cloud cover and a bit of a breeze.

Saturday Jan 13, 2018 #

5 AM

Running tempo 57:12 11.37 km (5:02 / km) +66m 4:53 / km
ahr:138 max:168 shoes: Brooks Glycerin 14 Black

Mona Fartlek out and back along Mounts Bay Rd. Headwind going out and tailwind coming back but I pushed it a bit hard into the headwind starting out so only made it about 30m past my starting point. Was kind of hoping to crack 5km but fell about 25m short.

Friday Jan 12, 2018 #

6 AM

Running 48:37 9.13 km (5:20 / km) +148m 4:56 / km
ahr:130 max:145 shoes: Brooks Glycerin 14 Black

Easy run around KP with a couple of gentle drills and strides at the end. Nice conditions and legs felt fresh after skipping gym yesterday.

Wednesday Jan 10, 2018 #

6 AM

Running tempo 1:10:07 14.31 km (4:54 / km) +262m 4:29 / km
ahr:139 max:160 weight:69.5kg shoes: Brooks Glycerin 14 Black

GA's 5/8 surges. Right hip feeling a bit stiff and generally a bit tired on the warm up but felt ok when I got going. Tried to run it similarly to last time but felt a bit better and was about 45 seconds faster, 40:22.

Tuesday Jan 9, 2018 #

6 AM

Running 53:54 10.02 km (5:23 / km) +59m 5:14 / km
ahr:125 max:141 shoes: Brooks Glycerin 14 Black

Easy 10k through UWA and around the river. Picked it up slightly coming back through UWA because there was someone ahead of me to chase.

Monday Jan 8, 2018 #

6 AM

Running 36:07 5.96 km (6:04 / km) +61m 5:46 / km
ahr:119 max:138 slept:2.0 shoes: Brooks Glycerin 14 Blue

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

Sunday Jan 7, 2018 #

6 AM

Running long 1:30:13 15.91 km (5:40 / km) +216m 5:19 / km
ahr:122 max:134 shoes: Brooks Glycerin 14 Black

Easy long run around KP, mixed surfaces. Feeling a bit tired most of the time.

Saturday Jan 6, 2018 #

9 AM

Running intervals 1:05:32 12.36 km (5:18 / km) +128m 5:03 / km
ahr:136 max:172 shoes: Brooks Glycerin 14 Black

5x1k with 1:30 walk recovery on the top Rosalie oval.
Set out pretty late, after Rachel got back from parkrun, but it was still quite comfortable running on the grass with a bit of a breeze. Thought I should aim for around 4 minutes but I really just ran as fast as I thought I could maintain reasonably comfortably through the session, which turned out to be 3:53, 3:45, 3:51, 3:43, 3:48. Alternated directions, starting with anti-clockwise because I'm more comfortable turning left. Clockwise reps were faster but I think that is mostly just because the gps was on my left wrist so outside for clockwise and inside for anti-clockwise. Probably a slight benefit from the wind as well with the more exposed section being downwind going clockwise.

1 PM

Tennis 45:00 [1]

Little hit with Rachel on the hard court and most of a set of doubles with Iain against Rhett and Tony on grass about an hour later.

Friday Jan 5, 2018 #

5 AM

Running 1:09:38 [2] 11.47 km (6:04 / km) +164m 5:40 / km
ahr:166 max:188 shoes: Brooks Glycerin 14 Black

Sluggish plod around KP with a few drills and strides at the end. Not enough sleep and ate too much last night. Heart rate is garbage.

Thursday Jan 4, 2018 #

6 AM

Gym 40:00 [3]

Pump approximation by myself.

5 PM

Tennis 1:30:00 [1]

Doubles with Rob v Rachel and Damien, with Damien v Liam and Alastair, some serving and returning with Alastair and a little orange ball with Amy and Ruby.

Wednesday Jan 3, 2018 #

6 AM

Running tempo 1:13:22 14.48 km (5:04 / km) +247m 4:40 / km
ahr:137 max:159 shoes: Brooks Glycerin 14 Black

GA's 5/8 surges. Tried to do it properly as a long tempo with a slight push and ease off this time. Legs felt really heavy on the warm up so didn't push it very hard at the start but felt as though I warmed into it pretty well and was working hard at the end. Estimated my time as 41:18 half way through the first effort and ended up with 41:08. Sand tracks a lot softer than a couple of weeks ago which was just after a bit of rain. Feeling very tired on the warm down.

Tuesday Jan 2, 2018 #

6 AM

Running 58:02 10.12 km (5:44 / km) +162m 5:18 / km
ahr:122 max:132 shoes: Brooks Glycerin 14 Black

Easy run in KP, starting with Rachel on her warm up for intervals. Tried to join Rachel's final intervals to push my distance up over 10k but she was doing short efforts and stopped to talk to Tori for a while so I made it to 10k without ever running with her. Legs felt pretty tired, probably from weights on Sunday.

Monday Jan 1, 2018 #

9 AM

Running 33:00 5.25 km (6:17 / km) +58m 5:57 / km
ahr:115 max:127 shoes: Brooks Glycerin 14 Blue

Easy 5k in KP with Rachel with some untimed drills and strides at the end. Left quad, that I thought I strained a bit at the gym yesterday, felt fine.

« Earlier | Later »