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Training Log Archive: Craig

In the 31 days ending Jan 31, 2019:

activity # timemileskm+mload
  Cycling7 8:29:46 111.86(13.2/h) 180.02(21.2/h) 108490.0
  Orienteering2 6:18:27 8.21(46:06) 13.21(28:39) 1145.2
  Tennis5 3:45:0022.5
  Running9 3:40:46 22.94(9:37) 36.92(5:59) 17055.3
  Gym4 2:40:0050.8
  Total25 24:53:59 143.01 230.16 1266263.6
  [1-5]25 24:35:01
averages - sleep:5 weight:73.1kg

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Thursday Jan 31, 2019 #

6 AM

Gym 40:00 [3]

Pump with CC. Right hip really stiff.

Tuesday Jan 29, 2019 #

5 PM

Running intervals 33:46 intensity: (2:24 @1) + (11:46 @2) + (17:11 @3) + (2:25 @4) 6.11 km (5:31 / km) +112m 5:04 / km
ahr:131 max:150 shoes: Brooks Glycerin grey/blue

Planned to just do the warm up but I'm a bit stupid so I did a few intervals as well.

Monday Jan 28, 2019 #

11 AM

Tennis 45:00 [1]

A bit of a hit with Rachel then played some American doubles when Liam joined us.

Sunday Jan 27, 2019 #

8 AM

Running 22:46 intensity: (1:16 @1) + (13:04 @2) + (5:10 @3) + (2:26 @4) + (50 @5) 3.96 km (5:45 / km) +2m 5:44 / km
ahr:129 max:168 shoes: Brooks Glycerin grey/blue

Out and back along the coast with Rachel. Achilles similar to last run but after walking for a bit when Rachel needed to stop it got much worse when I tried to start again so I stopped and waited so we could walk back together.
10 AM

Tennis 45:00 [1]

Had a bit of a hit with Rachel and Liam. Tried to get Amy to join in but ended up going swimming with her instead.

Saturday Jan 26, 2019 #

2 PM

Tennis 50:00 [1]

Snuck in one set of tennis with Rachel before all the tournament kids returned.

Friday Jan 25, 2019 #

7 AM

Running long 30:25 intensity: (9 @0) + (5:26 @1) + (14:23 @2) + (10:27 @3) 5.14 km (5:55 / km)
ahr:124 max:136 shoes: Nike Pegasus 34

Long run with Rachel out and back along the coastal path. I figured I had a bit of spare capacity saved up from all the 3k runs I have missed recently. Felt quite good and pain didn't vary too much.
9 AM

Tennis 1:00:00 [1]

Warm up hit for Liam with help from Rachel so we didn't have to run too much. Liam won his match 6-1 6-0 so now has a rematch with Luka who beat him in a third set tie break after over 3 hours last time they played.
3 PM

Note

Par 3 golf. 3 pars, 5 bogeys and one double bogey, which is good enough by my standards that I wanted to record it. Did have a bit of luck with my worst tee shots bouncing off trees and rocks back onto the edge of the green.

Thursday Jan 24, 2019 #

6 AM

Gym 45:00 [3]

Pump with CC plus a bit of warm up. The other regular, Jessie I think, was back this week.

Wednesday Jan 23, 2019 #

6 AM

Cycling 49:19 intensity: (3:11 @0) + (29:14 @1) + (13:23 @2) + (3:04 @3) + (24 @4) + (3 @5) 15.29 km (18.6 kph) +72m
ahr:104 max:160

More metro series course checking.

Tuesday Jan 22, 2019 #

6 AM

Cycling 1:01:13 intensity: (11:45 @0) + (46:18 @1) + (2:24 @2) + (14 @3) + (32 @4) 15.66 km (15.3 kph) +54m
ahr:87 max:158

More metro series course checking.

Sunday Jan 20, 2019 #

6 AM

Cycling 1:54:01 intensity: (19:17 @1) + (45:36 @2) + (38:13 @3) + (10:18 @4) + (37 @5) 46.74 km (24.6 kph) +261m
ahr:127 max:172

Hard ride around the river. Kind of ran out of steam after crossing the river and plodded back. Stopped at Nedlands tennis club for a bit to see if Liam had gone down early to warm up with Nicholas. He hadn't.

Saturday Jan 19, 2019 #

6 AM

Cycling 55:05 intensity: (3:15 @0) + (40:01 @1) + (5:09 @2) + (1:40 @3) + (4:30 @4) + (30 @5) 15.4 km (16.8 kph) +103m
ahr:100 max:173

Little ride around Dalkeith to check some things for metro series. Didn't actually get to much of the course.

Friday Jan 18, 2019 #

6 AM

Running tempo 15:01 intensity: (43 @1) + (2:54 @2) + (5:12 @3) + (6:12 @4) 3.13 km (4:48 / km) +11m 4:43 / km
ahr:138 max:154 shoes: Brooks Glycerin grey/blue

A couple of laps around the bottom ovals and once around the top, all at a pretty solid pace. Surprised how quick the last km was, I thought I was starting to tire but I guess I was just pushing harder. Pain fairly constant throughout.

Thursday Jan 17, 2019 #

6 AM

Gym 40:00 [3]

Pump. Just me and CC.

Running 18:32 intensity: (35 @1) + (6:54 @2) + (11:03 @3) 3.15 km (5:53 / km)
ahr:129 max:141 shoes: Brooks Glycerin grey/blue

Jogged 3 laps of the lower ovals. Felt as though it was probably one lap too many.

Wednesday Jan 16, 2019 #

7 AM

Note
weight:72.8kg

6 PM

Running tempo 15:04 intensity: (25 @1) + (2:53 @2) + (10:18 @3) + (1:28 @4) 2.94 km (5:08 / km)
ahr:134 max:148 shoes: Nike Pegasus 34

Once around the top oval and once around the bottom at a fairly solid pace. Hurt all the time but didn't get much worse.

Monday Jan 14, 2019 #

8 AM

Note
weight:72.4kg

Muscle wastage starting to kick in I think.

Sunday Jan 13, 2019 #

4 PM

Cycling 2:08:47 intensity: (7 @0) + (45:12 @1) + (1:13:02 @2) + (10:14 @3) + (12 @4) 48.38 km (22.5 kph) +305m
ahr:116 max:146

Afternoon ride around the river. Thought I kept the pace pretty solid but the gps doesn't lie. Burning and tingling in right calf going up a hill in north Fremantle and then some in right hamstring a bit later. Right Achilles sore walking around afterwards.

Tuesday Jan 8, 2019 #

7 AM

Running long 19:29 intensity: (16:29 @1) + (3:00 @2) 2.28 km (8:34 / km)
ahr:98 max:122 shoes: Brooks Glycerin grey/blue

C • Long? 3

Monday Jan 7, 2019 #

6 AM

Cycling 47:19 intensity: (22:30 @1) + (15:46 @2) + (6:48 @3) + (2:15 @4) 19.28 km (24.4 kph) +60m
ahr:116 max:155

Out to Christchurch and back. Crossed paths with Marco on his way to work at the underpass on my way out. Pretty easy heading out but picked up the pace a bit on the way back when I decided to use a commuter to motivate me.

Sunday Jan 6, 2019 #

8 AM

Orienteering 18:27 intensity: (11 @1) + (5 @2) + (27 @3) + (17:29 @4) + (15 @5) 3.21 km (5:45 / km) +11m 5:39 / km
ahr:152 max:175 shoes: Brooks Glycerin grey/blue

Nomads training at black swan island. Didn't hurt much at all.

Saturday Jan 5, 2019 #

7 AM

Orienteering 6:00:00 [1] 10.0 km (36:00 / km)
shoes: Salomon Speedcross 4

Checking control sites at hill park dale. Still another 20 or so to do.

Friday Jan 4, 2019 #

5 AM

Running 25:00 intensity: (3:47 @1) + (10:36 @2) + (10:37 @3) 4.5 km (5:34 / km) +20m 5:26 / km
ahr:125 max:138 slept:5.0 weight:73.2kg shoes: Brooks Glycerin grey/blue

Woken up by the sound of the cat peeing on my tennis shoes at the end of the bed. At least it got me up early enough to head out for an easy run in KP before work. A bit tight/sore around the right achilles throughout and slowly getting worse but not to the point of affecting my gait. Feeling quite good apart from the pain.

Gym 35:00 [2]

Walked to the gym straight after the run and did similar stuff to what I usually do in pump.

Wednesday Jan 2, 2019 #

6 AM

Note
weight:73.7kg

9 AM

Note
weight:73.3kg

C • Too much information? 1
11 AM

Tennis 25:00 [1]

Little hit with Liam, mostly to try out the strings that were already in one of his two new racquets to see if they are worth keeping. Verdict was no. Nic Mitchell was there having a hit with visiting coach Matt so I got him to take over for a bit when Matt left.
3 PM

Cycling 54:02 intensity: (31 @0) + (36:29 @1) + (14:32 @2) + (2:30 @3) 19.28 km (21.4 kph) +230m
ahr:109 max:140

Relaxed ride around KP with a little detour into West Perth to check out parking options for Hopman Cup. Ended up parking in Gordon St.

Tuesday Jan 1, 2019 #

7 AM

Running 40:43 intensity: (11:56 @1) + (24:42 @2) + (4:03 @3) + (2 @4) 5.72 km (7:07 / km) +26m 6:57 / km
ahr:116 max:145 shoes: Brooks Glycerin grey/blue

Easy run down through UWA with Rachel. Achilles got a bit sore so we walked a fair bit of the return journey.

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