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Training Log Archive: Craig

In the 31 days ending May 31, 2019:

	activity	#	time	miles		km		+m	load
	Running	25	13:34:33	90.63	(8:59)	145.86	(5:35)	889	246.1
	Gym	5	3:25:00						71.8
	Orienteering	4	2:28:20	14.06	(10:33)	22.63	(6:33)	220	59.3
	Tennis	2	1:30:00						9.0
	Total	35	20:57:53	104.69		168.49		1108	386.1
	[1-5]	35	20:56:58
averages - weight:74kg

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Friday May 31, 2019 #

7 AM

Note
weight:73.5kg (rest day)

Thursday May 30, 2019 #

6 AM

Gym 45:00 [3]

Pump all by myself, not even CC showed up this morning. Tried to do something pretty close to the usual session.

5 PM

Running 45:44 7.09 km (6:27 / km)
ahr:128 max:152 shoes: Salomon Speedcross 4

Michal's Garvey Park intervals.
5x700 with 1:30 rest
Felt awful on the first, struggling to stay in front of Shaun while Rachel and Liam pulled well ahead. I noticed Shaun didn't have a light and he was dropping off by the end of the first rep so I told him he could use mine and I would run with Rachel and Liam. Second rep was about 15 seconds faster but felt a lot more comfortable and the rest were about the same. The good thing about not having a light is that it meant I wasn't overly tempted to keep increasing the pace until I broke.

Wednesday May 29, 2019 #

5 PM

Running 30:13 5.25 km (5:46 / km) +19m 5:39 / km
ahr:123 max:148 shoes: Adidas Solar Glide

Short easy run in KP after work. Feeling more needles in the back of the legs in various places today. Front of left shin sore briefly. Stopped to try to work out exactly where it was hurting and it only hurt once more about 5 steps later.

Tuesday May 28, 2019 #

5 PM

Running 35:04 6.72 km (5:13 / km) +43m 5:03 / km
ahr:133 max:162 shoes: Adidas Solar Glide

Went without the headlamp tonight so stuck mostly to hard surfaces. Turned into a bit of a build run after getting rolling on the easy section through the middle.

Monday May 27, 2019 #

6 PM

Running 34:37 6.59 km (5:15 / km) +56m 5:03 / km
ahr:132 max:149 shoes: Adidas Solar Glide

Evening jaunt around KP with the headlamp. Started to push the pace a bit going up the hill just because it felt good to do so. Heels/Achilles felt really good at the start. They did get a little sore but overall very encouraging after the longer run yesterday. Saw a couple of big spiders hanging in the middle of the path near the top of the hill so tried to make sure I kept looking ahead a lot.

Sunday May 26, 2019 #

2 PM

Running 1:01:25 10.64 km (5:46 / km) +129m 5:27 / km
ahr:131 max:153 shoes: Adidas Solar Glide

I thought I should probably go for a bike ride but an hour of running in pain seemed more appealing than an hour or two of pain free cycling on a calm sunny afternoon so I went for a jog around the sand tracks in KP instead. Didn't actually hurt that much, at least not for the first half.

Saturday May 25, 2019 #

11 AM

Running 30:19 4.93 km (6:09 / km) +19m 6:02 / km
ahr:119 max:137 shoes: Adidas Solar Glide

Easy half hour in KP with Rachel after Amy's hockey. Legs feeling pretty heavy and I struggled to stay with Rachel as she increased the pace towards the end. Usually I'm the one wanting to increase the pace.

3 PM

Tennis 30:00 [1]

Played one set of social tennis while Liam had a hit with Nicholas.

Friday May 24, 2019 #

5 PM

Running 42:51 7.59 km (5:39 / km) +87m 5:21 / km
ahr:128 max:153 shoes: Adidas Solar Glide

From Liam's tennis to Amy's netball via Reabold Hill with the headlamp. Got a little freaked out up the top of the hill, getting close to the pines, when I heard what sounded like a bird of prey. Almost did a U turn but I only had about 20m to the turn I wanted so ended up running through waving my arms above my head and survived unscathed. Felt reasonably good but still quite painful.

C • Goshawk? 3

Thursday May 23, 2019 #

6 AM

Gym 40:00 [3]

Pump with CC.

6 PM

Running 31:52 6.24 km (5:07 / km)
ahr:138 max:151 shoes: Adidas Solar Glide

Mona fartlek around the ovals, dodging soccer, football, touch rugby and lacrosse training. Didn't push the efforts too hard and there wasn't much floating happening in the recoveries. About 4.3km in the 20 minutes. Achilles slightly sore throughout but didn't get any worse.

Wednesday May 22, 2019 #

6 AM

Note
weight:73.7kg

6 PM

Running 31:52 5.76 km (5:32 / km) +44m 5:20 / km
ahr:139 max:168 shoes: Adidas Solar Glide

Easy run in KP with the headlamp after work. Relatively pain free.

Tuesday May 21, 2019 #

6 AM

Running 40:03 7.35 km (5:27 / km) +24m 5:22 / km
ahr:128 max:167 weight:74.4kg shoes: Adidas Solar Glide

Rachel had to get up early to catch a bus to work so I went out for an early run through UWA after walking to the bus stop with her. Feeling pretty sore around both ankles until the last bit coming back through KP. Probably should have stuck to sand tracks for the whole run but it was dark and I couldn't be bothered searching for the headlamp.

Sunday May 19, 2019 #

9 AM

Running 8:05 1.17 km (6:53 / km) +6m 6:44 / km
ahr:141 max:165

Orienteering 38:59 5.69 km (6:51 / km) +132m 6:08 / km
ahr:149 max:168 shoes: Salomon Speedcross 4

H3 at Warranine.
Wanted to try to take this easy as I knew I had overdone it running parkrun yesterday and a 3k tempo the day before. Concentration wasn't great early. First control was fine but lost my way a little mid-leg 1-2 and wasn't really sure of things at the end either. Small mistake on 3, just misread the angles between features and didn't take enough time to check the map again when things didn't look right. Probably lost around 15 seconds on each.
4 was fine but was very slow into 5 as I was a bit distracted by all the small unmapped features nearby. Got 6 a bit wrong, heading to the rocks above first as I thought I was a long way below the early rocks as I was leaving 5. Didn't hesitate at all when correcting but definitely not an efficient line. 6-11 was all pretty good but heading out towards 12 my right achilles was quite sore so I wasn't able to take advantage of the open running on the rest of the course. Just tried to keep jogging as gently as possible with a few walk breaks on the steeper bits. I thought about quitting as I was coming out of 14 but it wasn't going to save me very much distance so I kept going but with a very slow finish (20 seconds behind Liam on the finish split).

H3 - Splits

Saturday May 18, 2019 #

7 AM

Running 6:02 0.93 km (6:31 / km)
ahr:128 max:155

Running tempo 21:13 4.95 km (4:17 / km) +2m 4:17 / km
ahr:150 max:165 shoes: Adidas Solar Glide

Claisebrook Cove Park Run with Liam.
Aiming to set a reasonable pace for Liam over the first couple of km and then let him run off ahead. Started reasonably fast to avoid any congestion then tried to settle down to around 4:30 pace. Checked the pace and saw 4:15 so thought the current pace was probably about right, allowing for the faster start, but Liam then sped up a bit to overtake an older guy in a 100 runs shirt. I just tried to sit in behind Liam until after the turn. On the way back I was feeling pretty comfortable and Liam was starting to show a bit at times so I moved up next to him and sometimes a bit in front to encourage him to maintain the pace. Every time I thought he was starting to struggle he would speed up again so we maintained a pretty good pace. I went to the front around the cove and then let him sprint past me at the end. Never checked the pace again so was pleasantly surprised to see the time. I had thought 22 would be about my limit but I actually felt I had a bit in reserve.

Friday May 17, 2019 #

4 PM

Running tempo 29:23 5.62 km (5:14 / km) +19m 5:09 / km
ahr:135 max:153 shoes: Adidas Solar Glide

10min warm up, 3k tempo, jog home.

Thursday May 16, 2019 #

6 AM

Gym 40:00 [3]
weight:73.8kg

Pump with CC.

5 PM

Orienteering 46:34 7.21 km (6:27 / km) +42m 6:17 / km
ahr:134 max:183 shoes: Brooks Glycerin grey/blue

Michal's Garvey Park night O intervals. Two map memory score courses with 8 controls each. First one was fairly easy but I misremembered a few things so spent a bit of time running of to check other places to make sure the tapes I had already found were actually the correct ones. Did the second course largely with Liam just because we found ourselves together after the first couple. First loop went well but had some trouble on the second. Ran past the second control and couldn't really remember the third by the time I found it. Liam gave up on the second but stumbled upon the third so we both ended up with 6 but I think we were a fair bit late. I forgot to start my watch at the beginning so not sure how late.
Cut the warm down a bit short because I was starting to get a little sore and didn't want to have a long walk back like last week.

Wednesday May 15, 2019 #

12 PM

Running 47:02 7.21 km (6:32 / km) +57m 6:17 / km
ahr:124 max:138 shoes: Adidas Solar Glide

Very easy loop around KP with Rachel in the lunchtime warmth. Almost pain free.

Tuesday May 14, 2019 #

5 PM

Running 29:15 5.24 km (5:35 / km) +28m 5:26 / km
ahr:133 max:173 shoes: Adidas Solar Glide

Easy run in KP. Felt alright at the start but the end was feeling a little too similar to yesterday.

Monday May 13, 2019 #

5 PM

Running 51:02 9.6 km (5:19 / km) +109m 5:02 / km
ahr:137 max:156 shoes: Adidas Solar Glide

Decided to attempt the old traditional after work lap of KP, inspired by Ivan bringing his old Puma faas 300 shoes back from Slovakia and a relative lack of pain in the first couple of minutes. Not exactly pain free but pretty good considering the Nav Dash and tennis yesterday. Got a bit dark in the second half and the downhill single-track felt a bit sketchy but I got through it unscathed and it did keep things interesting. Last 15 minutes did feel as though it was going beyond what was sensible but didn't get too much worse.

Sunday May 12, 2019 #

9 AM

Orienteering race 15:15 2.73 km (5:35 / km) +1m 5:34 / km
ahr:148 max:167 shoes: Adidas Solar Glide

NavDash at Willeton SHS.
Remembered on the start line that I had intended to do a warm up for this event but it wasn't really possible with Amy bringing all her friends as part of her birthday party. Both heels were very sore on the way to the start so I tried to take it slowly through the early part of the course to give them time to warm up. Got quite distracted by the extra control 5m before number 1, mostly just thinking about the likelihood of others mispunching although it looks as though the only victim also mispunched elsewhere. Failed to see number 2 when I got to the point where I thought I should be able so see it so spent a bit of time trying to work out what I had done wrong. I didn't actually go anywhere else before realising it was just pushed down really low but I did lose track of what I was doing enough to exit the wrong way, back towards 1. Realised fairly quickly but lost maybe 15 seconds in total. Rest of the course was fairly smooth. First saw Liam ahead (1min) going into 6 and passed him just after the map flip with a different route to 10. Picked up the pace a bit from here as the course got a lot simpler and I didn't want him to repass but I was still holding back a bit to protect my achilles.

C • 5m 2

3 PM

Tennis 1:00:00 [1]

Walked over to the tennis club for a bit of a hit with Rachel to test out my new strings (Solinco Hyper-G @ 52lbs). Strings were good, my forehand return of serve wasn't.

Long H - Splits

Saturday May 11, 2019 #

6 AM

Running 32:40 6.27 km (5:13 / km) +66m 4:57 / km
ahr:133 max:146 shoes: Adidas Solar Glide

Early morning easy run in KP. Wasn't sleeping so thought I might as well he the run done early before cooking Liam's birthday breakfast (13 today!). Predictably stiff and sore to begin with but felt a lot better after doing a bit of a nerve stretch at the lights. Got a bit sore again after climbing the hill but another brief nerve stretch got me home ok. Legs felt quite good. Don't know that I'm getting any fitter with this volume of running but definitely moving better.

Friday May 10, 2019 #

7 PM

Running 17:01 3.14 km (5:25 / km)
ahr:137 max:156 shoes: Adidas Solar Glide

Got home just in time to hear that Amy's team had won their soccer quarter final so we headed down to Atwell to try to catch the end of the semi and hopefully final. I thought I would try to jog laps around the oval while watching but we got the just after they lost the semi (4-3 to a specialist soccer school) so we headed straight back home and I did laps around the local soccer training instead. Stiff and sore around both heels/ankles but the Achilles itself didn't feel so bad.

Thursday May 9, 2019 #

6 AM

Gym 40:00 [3]
weight:74.5kg

Pump with CC.

5 PM

Orienteering intervals 47:32 6.99 km (6:48 / km) +45m 6:35 / km
ahr:138 max:171 shoes: Salomon Speedcross 4

Night O intervals at Garvey Park. A bit rougher than I was expecting so the pace was pretty slow. Managed to take the win on the competitive course 3. Achilles was fine until the warm down when it got pretty sore so I walked the last bit.

Wednesday May 8, 2019 #

5 PM

Running 29:02 5.48 km (5:18 / km) +35m 5:08 / km
ahr:130 max:143 shoes: Adidas Solar Glide

Easy run in KP after work. Felt quite good apart from the usual aches and pains.

Monday May 6, 2019 #

5 PM

Running 33:18 6.39 km (5:12 / km) +55m 5:00 / km
ahr:136 max:159 shoes: Adidas Solar Glide

In KP after work. Felt alright early so headed a bit further up the hill. Left heel and right Achilles both a bit sore at times.

Sunday May 5, 2019 #

3 PM

Running 29:23 5.03 km (5:50 / km) +29m 5:40 / km
ahr:124 max:151 shoes: Adidas Solar Glide

Easy run in KP with Rachel. First run in new shoes. A few odd pains from the left heel. Right Achilles was only very slightly tender throughout.

Saturday May 4, 2019 #

11 AM

Running 29:01 5.01 km (5:47 / km)
ahr:129 max:136 shoes: Brooks Glycerin grey/blue

Jog around the lakes before and during Amy's last hockey game. Initially thought I would just try to get through 15 minutes but everything had stopped hurting by the 15 minute mark so I thought I should keep going while the going was good. Not feeling as good today, more doms from Thursday.

Friday May 3, 2019 #

5 PM

Running 18:24 3.21 km (5:44 / km) +11m 5:38 / km
ahr:125 max:138 shoes: Brooks Glycerin grey/blue

Right Achilles significantly more sore than it has been recently but at least it didn't stop me doing my 15 minutes and didn't get worse after stopping. Otherwise felt pretty good.

Thursday May 2, 2019 #

6 AM

Gym 40:00 [3]

Pump with CC. My hamstrings always seem to suffer more than anything else so I'm trying lower weights on the back set to see if that helps.

5 PM

Running intervals 34:41 5.83 km (5:57 / km) +43m 5:44 / km
ahr:137 max:171 shoes: Brooks Glycerin grey/blue

Michal's Garvey Park intervals. 4x700m with 1-1.5min rest. Started easy then ran with Rachel and Liam, then just Liam and ended up going much faster than I intended. Felt good but I expect I will regret it when my Achilles gets really sore again.

Wednesday May 1, 2019 #

5 PM

Running 15:01 2.63 km (5:43 / km) +10m 5:36 / km
ahr:127 max:153 shoes: Brooks Glycerin grey/blue

Little jog past Amy's hockey training to check that Jeremy was taking her home. Sore around both ankles again.

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