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Training Log Archive: Craig

In the 31 days ending Mar 31, 2018:

activity # timemileskm+mload
  Running27 23:00:19 155.33(8:53) 249.97(5:31) 1905335.0
  Tennis8 8:10:0064.0
  Gym5 3:20:0064.0
  Orienteering4 3:17:03 15.17(13:00) 24.41(8:04) 15852.9
  Cycling1 17:004.6
  Total43 38:04:22 170.49 274.38 2064520.4
  [1-5]43 38:02:46
averages - sleep:3

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Saturday Mar 31, 2018 #

6 AM

Running 58:25 intensity: (7 @0) + (27:10 @1) + (27:32 @2) + (3:36 @3) 10.01 km (5:50 / km) +35m 5:44 / km
ahr:116 max:133 shoes: Brooks Ghost 10

Easy run through UWA to the river with Rachel. Back by myself as Rachel went on a little further. Feeling pretty stiff and sore at the start, to the extent that I thought I would only do 30 minutes, but loosened up enough to keep going for 10k. Still felt like a long run again.

Friday Mar 30, 2018 #

7 AM

Running 1:00:39 intensity: (6 @0) + (21:47 @1) + (33:34 @2) + (4:43 @3) + (29 @4) 10.31 km (5:53 / km) +108m 5:35 / km
ahr:119 max:154 shoes: Brooks Ghost 10

Easy run in KP, short loop with Rachel then went on by myself. A bit sore around both achilles at times, pain came and went a few times. Still finding that 10km feels like a long run.
10 AM

Tennis 40:00 [1]

Warm up with Liam for Dalkeith tournament.
He was complaining about feeling really tired but still managed a 4-0 4-0 win.

Thursday Mar 29, 2018 #

6 AM

Gym 40:00 [3]

Pump, not with CC. Didn't get through anywhere near as much as normal but expect to be sore from push ups.
5 PM

Running 30:16 intensity: (1 @0) + (7:03 @1) + (22:56 @2) + (16 @3) 5.13 km (5:54 / km) +33m 5:43 / km
ahr:118 max:140 shoes: Brooks Ghost 10

Little jog around Perry Lakes while Liam had his tennis lesson. Felt pretty stiff and sore so stuck to the flat and kept it slow.

Wednesday Mar 28, 2018 #

6 AM

Running intervals 1:08:06 intensity: (8:25 @1) + (21:03 @2) + (18:38 @3) + (20:00 @4) 13.35 km (5:06 / km) +76m 4:57 / km
ahr:133 max:158 shoes: Brooks Ghost 10

Down through UWA to the river for 5x1k with 1:30 walk recovery. First effort South past Charles Court Reserve in 3:58 then 3 around Paul Hasluck Reserve and one back North again all between 3:49 and 3:50. All felt quite controlled, probably around 5k pace. Did another 3 efforts of around 150-200m on the way home and was feeling quite good by the time I got back to Aberdare Rd. Not feeling so good after waiting to cross Thomas St.
Thinking I probably will give the Bridges Fun Run a go.

Tuesday Mar 27, 2018 #

6 AM

Running 1:01:07 intensity: (5:49 @1) + (44:42 @2) + (10:18 @3) + (18 @4) 11.08 km (5:31 / km) +88m 5:18 / km
ahr:123 max:153 shoes: Brooks Ghost 10

Easy run in KP. Met Nic & Shadow on Lovekin Dve so ran with them for a while down into UWA then turned and headed back to KP when Nic stopped to talk to some other friends. A bit stiff and sore around the heels early on but loosened up fairly quickly.

Monday Mar 26, 2018 #

5 PM

Running 40:03 intensity: (6 @0) + (5:04 @1) + (28:25 @2) + (3:58 @3) + (2:15 @4) + (15 @5) 6.41 km (6:15 / km) +53m 6:00 / km
ahr:123 max:165 shoes: Brooks Ghost 10

Planned to run at Reabold while Liam had a tennis lesson but it was cancelled because of the rain so I ended up just doing a short run in KP with a few drills and strides.

Sunday Mar 25, 2018 #

11 AM

Tennis 1:00:00 [3]

Parent & child doubles final with Liam against Charlie & Janine. I did a bit of serving before starting to try to give myself more chance of holding serve. I don't think I served any doubles but still dropped my serve to love once. Apart from that I mostly tried to get to the net and cover my side well, forcing them to hit to Liam. Won the first set 4-1, they came back strongly in the second to win that 4-2. We played better in the third which ended up going to a deciding tie breaker which we won 5-2. Quite a crowd watching by the end so I was glad not to crack under the pressure.
5 PM

Running 40:41 intensity: (1:53 @1) + (35:33 @2) + (3:03 @3) + (10 @4) + (2 @5) 6.85 km (5:56 / km) +61m 5:41 / km
ahr:123 max:162 shoes: Brooks Ghost 10

The short slow run in KP that I didn't feel ready to attempt in the time available when I woke up this morning. Still didn't really feel ready to attempt it but I didn't want to skip another run so I forced myself out anyway. Felt stiff, tired and sore all the way.

Saturday Mar 24, 2018 #

6 AM

Running tempo 1:31:32 intensity: (8:20 @1) + (32:29 @2) + (21:19 @3) + (29:24 @4) 18.03 km (5:05 / km) +214m 4:48 / km
ahr:134 max:159 shoes: Brooks Ghost 10

GA's 5/8 surges with a longer warm up to push it over 90min total. Nearly decided not to do the surges because I felt so stiff and tired on the warm up. I still wasn't feeling good at the start of the surges but by half way up the hill on the second surge I was noticing that I was feeling stronger than previously. Tried to keep the pace up a bit more than usual on the recoveries and continued to feel quite strong throughout. I was thinking near the end that anything under 42 would be good given how soft the sand is at the moment but I ended up with 39:12 which is my fastest in a few years. Maybe I am getting fitter.
C • Well Done 5
10 AM

Tennis 1:30:00 [1]

With Liam. First hour on the grass then another half hour on hard. I was pretty wrecked after that but Liam then played 1.5 hours of squash with Tim (coach) and Jackson (3rd best in WA Liam's age) and another 1.5 hours of green ball tennis with Daniel.

Friday Mar 23, 2018 #

6 AM

Running 1:01:09 intensity: (7:00 @1) + (42:04 @2) + (11:59 @3) + (6 @4) 11.21 km (5:27 / km) +85m 5:15 / km
ahr:124 max:154 shoes: Brooks Ghost 10

Easy run around KP.

Thursday Mar 22, 2018 #

6 AM

Gym 40:00 [3]

Pump with CC.

Running 6:48 intensity: (15 @0) + (1:56 @1) + (4:37 @2) 1.26 km (5:23 / km) +3m 5:19 / km
ahr:114 max:126 shoes: Brooks Ghost 10

Ran home from dropping car off for service.
C • Car servicing 3

Wednesday Mar 21, 2018 #

6 AM

Running tempo 1:03:22 intensity: (7:03 @1) + (18:50 @2) + (16:23 @3) + (21:06 @4) 12.55 km (5:03 / km) +164m 4:45 / km
ahr:135 max:159 shoes: Brooks Ghost 10

Feeling a bit tired and a little sore around the left ankle so went for an informal session that I could ease into. Did 30 minutes of tempo/fartlek around May circle, generally pushing harder up the hills, recovering down them and tempo on the flat.

Tuesday Mar 20, 2018 #

6 AM

Running 1:00:24 intensity: (5 @0) + (18:35 @1) + (34:00 @2) + (7:44 @3) 10.53 km (5:44 / km) +102m 5:28 / km
ahr:120 max:141 shoes: Brooks Ghost 10

Easy run in KP. Started out with Rachel and was feeling OK as she was going to head home so did an extra loop by myself.

Monday Mar 19, 2018 #

Note
(rest day)

Feeling pretty wrecked from the weekend so thought it would be sensible to have a complete rest day.

Sunday Mar 18, 2018 #

6 AM

Running 42:58 intensity: (12:20 @1) + (29:51 @2) + (47 @3) 7.05 km (6:06 / km) +56m 5:52 / km
ahr:117 max:135 shoes: Brooks Ghost 10

Little loosener run in KP. Definitely feeling as though I needed loosening up but not sure if the run really helped. Did a few gentle drills and strides near the end.
8 AM

Tennis 1:00:00 [1]

A bit of a warm up hit with Liam before his singles and again before or doubles plus a match against Andrew & Annabelle Lovegrove which we won 4-2 4-2.
3 PM

Tennis 1:00:00 [1]

Went back a bit early to watch some of the green ball matches of the kids Liam has been mentoring and had a bit of a hit on the hard courts. Semi final of parent & child doubles against Bec & Monty which we won 4-2 4-1. Liam definitely carrying me in this one, I was probably the worst player on court but Liam was good enough to make up for it.

Saturday Mar 17, 2018 #

4 AM

Running long 1:30:09 intensity: (1:38 @2) + (1:11:38 @3) + (12:31 @4) + (4:22 @5) 19.18 km (4:42 / km) +118m 4:34 / km
ahr:141 max:178 shoes: Brooks Ghost 10

Club champs parent and child doubles is tomorrow so I wanted to get the long run done today instead. I had been awake since 3am so eventually decided I might as well get up and get the run done before Rachel left for O training. I had intended to do the 5/8 surge course but it was too dark when I started so I did an out and back around the river first and then headed into KP as it started to get light. Kept the pace pretty solid all the way, pushed a bit harder coming back with the wind around the river, eased off a bit climbing into KP and then pushed it a bit again at the end trying to make it back in 90min.
9 AM

Tennis 1:00:00 [1]

Played a little doubles with Daniel and Zak until Zak's lesson started, then hit with Liam until Amy's match play finished.

Friday Mar 16, 2018 #

6 AM

Running 55:43 intensity: (3:09 @1) + (16:59 @2) + (35:35 @3) 10.82 km (5:09 / km) +84m 4:57 / km
ahr:129 max:139 shoes: Brooks Ghost 10

Steady run around KP. Feeling quite good, had to make an effort to hold myself back.

Thursday Mar 15, 2018 #

6 AM

Gym 40:00 [3]

Pump with CC. Did biceps and triceps instead of chest and back. I stuck to very light weights for those.
5 PM

Running 35:44 intensity: (15 @0) + (10:08 @1) + (12:58 @2) + (12:23 @3) 6.43 km (5:33 / km) +26m 5:27 / km
ahr:121 max:137 shoes: Brooks Glycerin 14 Black

Jogged over to Cliff Sadlier reserve after work and did a few loops of the training Rachel organised, which was actually a repeat of something I set years ago. Felt reasonably good once I'd warmed up a bit.

Wednesday Mar 14, 2018 #

5 AM

Running intervals 1:02:19 intensity: (7:20 @1) + (14:25 @2) + (29:27 @3) + (11:07 @4) 12.35 km (5:03 / km) +50m 4:57 / km
ahr:133 max:156 shoes: Brooks Ghost 10

20min warm up down through UWA to the river, then 6x3min hard, 2min easy. Took the first couple of efforts pretty easy, just continuing to warm up really. Started to get going towards the end of the third effort, which was the first one with the wind. Conditions were more pleasant than I expected with a decent Southerly breeze coming off the river. Started to rain just after I finished which helped to cool down a bit faster while stretching.

Tuesday Mar 13, 2018 #

5 AM

Running 52:08 intensity: (45:46 @1) + (6:22 @2) 7.62 km (6:50 / km) +80m 6:30 / km
ahr:108 max:125 shoes: Brooks Ghost 10

Tried to go out for a run before Liam's 7:15 tennis lesson but I just wasn't awake enough so ended up walking a lot of it.

Running 12:20 intensity: (1 @0) + (4:10 @1) + (7:53 @2) + (16 @3) 2.18 km (5:40 / km) +3m 5:38 / km
ahr:116 max:131 shoes: Brooks Ghost 10

Over to the tennis club with Liam. Had to go a bit faster to keep up with Liam on his bike.

Monday Mar 12, 2018 #

7 AM

Running 36:17 intensity: (1 @0) + (5:35 @1) + (29:37 @2) + (1:02 @3) + (2 @4) 5.88 km (6:10 / km) +37m 5:59 / km
ahr:119 max:151 shoes: Brooks Ghost 10

Easy 5k plus drills and strides. Right achilles a bit sore on waking but didn't bother me while running.

Sunday Mar 11, 2018 #

6 AM

Running 42:34 intensity: (10 @0) + (22:17 @1) + (19:40 @2) + (13 @3) + (14 @4) 7.14 km (5:58 / km) +17m 5:54 / km
ahr:114 max:154 shoes: Brooks Ghost 10

Easy run through UWA to the river and back with Rachel. Kind of planned to do a long run but wasn't committed to it enough to actually get out of bed at 5:30.
5 PM

Running 45:23 intensity: (3:40 @1) + (10:48 @2) + (29:44 @3) + (1:11 @4) 8.72 km (5:12 / km) +86m 4:58 / km
ahr:131 max:150 shoes: Brooks Ghost 10

Second half of the long run. Did this soon after getting back from an hour or so at the beach in the afternoon and it was still pretty warm. Wanted to go a bit faster than the morning but never felt great so didn't push it too hard. Probably wasn't really a good idea.

Saturday Mar 10, 2018 #

9 AM

Cycling 17:00 intensity: (2:00 @1) + (8:00 @2) + (5:00 @3) + (2:00 @4)

Sub maximal fitness test for CDAH study. On exercise bike keeping steady cadence of 60 while increasing resistance every minute or so until the heart rate got up to 145. I was at 285W at the end which the guy doing the testing seemed to think was ridiculously high so that was encouraging.

Also did some strength tests, right and left hand grip, chest push and pull and leg strength. Didn't see all the results and wouldn't know what to make of them anyway. I think the grips were 47R, 41L and legs 192, didn't see the chest figure. Would be interesting to see how I compared to last time, I hope that is in the results they send out in 6 weeks.
11 AM

Tennis 1:00:00 [1]

Little hit with Liam on the grass. Liam has pennants semis on grass tomorrow and I need a bit of practice for parent & child doubles at club champs. Pretty clear that I am going to be the weak link in our team.
6 PM

Running 28:04 intensity: (1:28 @1) + (13:50 @2) + (12:46 @3) 5.23 km (5:22 / km) +22m 5:15 / km
ahr:127 max:139 shoes: Brooks Ghost 10

Planned to do about 10k after Rachel got back from helping at hockey uniform shop around 5pm but she ended up having to stay until well after 6pm so just did a short loop instead. Could feel the bike fitness test in the quads a bit.

Friday Mar 9, 2018 #

6 AM

Running 57:35 intensity: (8:48 @1) + (48:12 @2) + (35 @3) 10.29 km (5:36 / km) +73m 5:24 / km
ahr:120 max:136 (sick) shoes: Brooks Ghost 10

Still feeling a bit sick but I felt good at the end of my little run on Wednesday so I thought it would still be fine to go for a run as long as I kept it very easy. Felt ok but probably felt better in the middle than at the end so maybe should have kept it a bit shorter.

Thursday Mar 8, 2018 #

6 AM

Gym 40:00 [2]
(sick)

Pump with CC. Didn't want to skip the session but didn't want to do anything too hard while sick so I just did it with about half the usual weights.

Wednesday Mar 7, 2018 #

6 AM

Running 34:38 intensity: (18:20 @1) + (16:04 @2) + (8 @3) + (6 @4) 5.55 km (6:15 / km) +32m 6:04 / km
ahr:113 max:152 (sick) shoes: Brooks Ghost 10

Little jog with Rachel. Had thought about going long today but have developed a bit of a cold and my heart was acting up a bit last night so thought I had better take it very easy. Actually felt quite good at the end.

Tuesday Mar 6, 2018 #

7 AM

Running 50:19 intensity: (2:52 @1) + (44:14 @2) + (3:13 @3) 8.36 km (6:01 / km) +38m 5:53 / km
ahr:122 max:133 shoes: Brooks Ghost 10

Easy run around KP and RP while Liam had a tennis lesson. I think the lesson was a waste of time as he was too tired from the weekend.

Monday Mar 5, 2018 #

9 AM

Running warm up/down 25:31 intensity: (22 @0) + (3:08 @1) + (16:33 @2) + (5:28 @3) 4.4 km (5:48 / km) +26m 5:38 / km
ahr:122 max:141 shoes: Brooks Ghost 10

Laps of the John XXIII ovals to get a bit of volume in and warm up for sprint training.

Orienteering 11:56 intensity: (27 @1) + (15 @2) + (51 @3) + (10:17 @4) + (6 @5) 2.13 km (5:36 / km) +24m 5:18 / km
ahr:150 max:163 shoes: Brooks Ghost 10

Short sprint course at John XXIII. Had to lift my pace a bit when Amy attempted the repass after I went past her near 5. Lost a bit of time at 14 thinking it would be at the top because the description was a bit dodgy. Had a few others where I lost a little time, mostly because I wasn't reading the map carefully enough.

Orienteering 7:21 intensity: (2:47 @1) + (4:15 @2) + (19 @3) 0.77 km (9:36 / km) +10m 9:00 / km
ahr:119 max:130 shoes: Brooks Ghost 10

Jogged back to see how Amy was going. She was doing fine, just had a couple of little problems before I passed her.

Orienteering 5:33 intensity: (7 @0) + (26 @1) + (1:12 @2) + (1:35 @3) + (2:13 @4) 0.92 km (6:02 / km) +1m 6:00 / km
ahr:134 max:150 shoes: Brooks Ghost 10

Relay with Amy, second leg, course 2. Took a while to work out how to get to the one behind the gate.

Orienteering 6:38 intensity: (5 @2) + (1:46 @3) + (4:47 @4) 1.17 km (5:39 / km) +8m 5:28 / km
ahr:147 max:154 shoes: Brooks Ghost 10

Relay with Amy, fourth leg, course 1. Had a little trouble spotting a couple. Amy looked as though she was having fun.

Sunday Mar 4, 2018 #

9 AM

Orienteering 6:36 intensity: (1:22 @2) + (2:56 @3) + (1:53 @4) + (25 @5) 1.07 km (6:11 / km)
ahr:140 max:168 shoes: Brooks Ghost 10

Ultra sprint 1 at Garvey Park.

Orienteering 4:35 intensity: (27 @1) + (1:05 @2) + (2:45 @3) + (18 @4) 0.69 km (6:41 / km) +3m 6:33 / km
ahr:129 max:151 shoes: Brooks Ghost 10

Ultra sprint 2 at Garvey Park.

Orienteering 8:55 intensity: (56 @1) + (6:59 @2) + (1:00 @3) 1.07 km (8:21 / km)
ahr:122 max:135 shoes: Brooks Ghost 10

Ultra sprint 3.

Orienteering 6:01 intensity: (2:00 @1) + (1:52 @2) + (1:12 @3) + (57 @4) 0.68 km (8:52 / km) +4m 8:38 / km
ahr:124 max:159 shoes: Brooks Ghost 10

Ultra sprint 2 again, following Amy this time.

Orienteering 17:32 intensity: (1:27 @1) + (6:24 @2) + (9:41 @3) 2.53 km (6:56 / km) +15m 6:44 / km
ahr:128 max:139 shoes: Brooks Ghost 10

Bush sprint at Garvey Park.

Orienteering 20:04 intensity: (6:54 @1) + (13:03 @2) + (7 @3) 2.2 km (9:08 / km) +13m 8:53 / km
ahr:116 max:130 shoes: Brooks Ghost 10

Collecting controls and tapes at Garvey Park.
3 PM

Orienteering 8:22 intensity: (51 @1) + (1:22 @2) + (4:30 @3) + (1:13 @4) + (26 @5) 1.61 km (5:12 / km)
ahr:134 max:180 shoes: Brooks Ghost 10

Sprintervals at Hale school. Giving Rachel about a 30 second start with Ricky a similar time after me. Really felt the lack of warm up on the first effort.

Saturday Mar 3, 2018 #

2 PM

Orienteering warm up/down 3:58 intensity: (2:28 @1) + (1:21 @2) + (3 @3) + (5 @4) + (1 @5) 0.66 km (6:01 / km) +1m 5:58 / km
ahr:110 max:160 shoes: Brooks Ghost 10

Orienteering 41:09 intensity: (20:43 @1) + (11:31 @2) + (7:00 @3) + (1:27 @4) + (28 @5) 3.3 km (12:29 / km) +35m 11:51 / km
ahr:114 max:175 shoes: Brooks Ghost 10

Route choice exercise with Sten. Pushed the first few legs really hard taking opposite routes with quite long breaks to discuss options but Sten strained his hamstring on an uphill leg in the middle so we just jogged the rest.

Orienteering 21:09 intensity: (6:55 @1) + (3:31 @2) + (3:58 @3) + (5:54 @4) + (51 @5) 1.33 km (15:55 / km) +4m 15:39 / km
ahr:126 max:191 shoes: Brooks Ghost 10

Followed Amy around half of the simplification course but she was using a normal map.

Orienteering 14:42 intensity: (35 @1) + (2:08 @2) + (7:24 @3) + (4:35 @4) 2.82 km (5:12 / km) +25m 4:59 / km
ahr:138 max:152 shoes: Brooks Ghost 10

Ran the full simplification course reasonably hard. Left heel/ankle a bit sore.

Orienteering 12:32 intensity: (4:48 @1) + (6:10 @2) + (1:34 @3) 1.47 km (8:32 / km) +16m 8:05 / km
ahr:117 max:141 shoes: Brooks Ghost 10

Collected a few controls with Wayne.

Friday Mar 2, 2018 #

4 PM

Running 1:06:05 intensity: (1:55 @1) + (14:34 @2) + (48:37 @3) + (59 @4) 12.05 km (5:29 / km) +138m 5:11 / km
ahr:133 max:156 shoes: Brooks Ghost 10

Went to work early so I could take Liam over to Reabold tennis club in the afternoon to try a different group session since he has been so unhappy with his group at Onslow recently. While Liam was playing tennis I went for an easy run around Reabold Hill. Went a little longer than I usually would on a Friday because I don't expect to get a long run in on the weekend with all the sprint training.

Liam much happier with the Reabold group so will probably try their Monday group as well.

Thursday Mar 1, 2018 #

6 AM

Gym 40:00 [3]
slept:3.0

Pump with CC. Just me this morning.
5 PM

Tennis 1:00:00 [1]

Went to have a bit of a hit with Liam but his hand and knee were both a bit sore so ended up being a very low intensity session.

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