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Training Log Archive: Craig

In the 31 days ending Oct 31, 2020:

	activity	#	time	miles		km		+m	load
	Tennis	9	12:15:00						209.3
	Running	20	11:20:11	71.99	(9:27)	115.86	(5:52)	762	157.8
	Cycling	2	2:21:03	24.22	(10.3/h)	38.97	(16.6/h)	227	19.0
	Orienteering	1	29:10	3.57	(8:11)	5.74	(5:05)		13.1
	Total	31	26:25:24	99.77		160.57		988	399.1
	[1-5]	31	26:21:47
averages - weight:73.6kg

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Saturday Oct 31, 2020 #

7 AM

Running 8:10 1.41 km (5:48 / km)
ahr:121 max:142

Running tempo 20:52 5.02 km (4:10 / km)
ahr:154 max:165 shoes: Solar Glide Blue and White

Perry Lakes Parkrun. Tried to start at a reasonable tempo pace but it was probably a bit too fast so the pace dropped off a little in the second half. Picked it up a bit again into the finish but I finished feeling as though I couldn't have gone much faster.

Running 7:53 1.29 km (6:07 / km)
ahr:130 max:135

Thursday Oct 29, 2020 #

6 PM

Running 25:24 3.48 km (7:18 / km) +24m 7:04 / km
ahr:113 max:137 shoes: Brooks Glycerin 15 Black

Painfully slow shuffle around Floreat while Liam had a tennis lesson. I expected to be sore after tennis last night but thought I was feeling ok until I tried to start running.

Wednesday Oct 28, 2020 #

6 AM

Running 41:51 6.98 km (6:00 / km) +11m 5:57 / km
ahr:114 max:126 shoes: Brooks Glycerin 15 Black

Easy run with Rachel through UWA to the river and back. Sore at the start, less sore at the end and much more sore on a couple of random steps in the middle.

7 PM

Tennis 3:00:00 [3]

Men's doubles pennants against Nedlands.
7-5 4-6 with Dean, 7-5 with Mark, 2-6 with Dave. Good close battle all night and we ended up losing by 3 games. I played much better than last week apart from the last set where I barely made a ground stroke and a couple of other little patches where I missed several volleys in a row.

Tuesday Oct 27, 2020 #

6 AM

Running 38:59 6.06 km (6:26 / km) +99m 5:57 / km
ahr:111 max:129 shoes: Solar Glide Blue and White

Easy run in KP with Rachel while kids had S&C. Sore all the way again.

Monday Oct 26, 2020 #

6 AM

Running 29:41 5.03 km (5:54 / km) +30m 5:44 / km
ahr:118 max:131 shoes: Brooks Glycerin 15 Black

Shuffled around the standard 5k loop. Very sore at the start, slightly less sore at the end.

Sunday Oct 25, 2020 #

4 PM

Cycling 1:22:14 24.01 km (17.5 kph) +53m
ahr:98 max:160

Too sore to attempt a run in the morning and too hot in the afternoon. Didn't feel like playing tennis on the heat so went for a ride instead. Probably wouldn't have gone through with that either if Rachel hadn't come with me.

Saturday Oct 24, 2020 #

7 AM

Running warm up/down 8:24 1.27 km (6:37 / km)
ahr:110 max:137 shoes: Solar Glide Blue and White

Shuffled around trying to loosen up enough to be able to actually run when Parkrun started.

Running 21:47 5.08 km (4:17 / km)
ahr:147 max:166 shoes: Solar Glide Blue and White

Perry Lakes Parkrun. Started with Rachel and was finding that quite hard to begin with but by about 2k it was feeling easier and I was starting to pull ahead a bit so I decided not to wait. Just after half way a guy who had started late because he was parking marshal passed me and I sped up to talk to him. I found myself pulling ahead and feeling quite good so just went on with it until I passed a young boy around the top of the lake. He lifted to go with me and kept it up for quite a while so I started backing off a little and running wide on corners to encourage him to stay with me. He ended up passing me on the road into the finish and ran a PB by over a minute.

11 AM

Tennis 1:00:00 [1]

Hit with Liam, mostly working on my volleys. Seemed to be making some progress until Liam got me to hit a short ball, come in and volley. As soon as I started doing that my volleys reverted back to the same as Tuesday.
Did some overheads as well at the end. Those went much better than I expected but I suspect it would be similar to the volleys if I actually had to move significantly to hit them.
Spent a bit of time throwing the frisbee on the way home.

C • Throwing the frisbee 1

Friday Oct 23, 2020 #

6 AM

Running 31:50 5.01 km (6:21 / km)
ahr:118 max:138 weight:73.3kg shoes: Brooks Glycerin 15 Black

Set out to do the usual 5k loop but I was feeling so sore early on that I thought I might just head back and try a bike ride. I realised there was no way I was going to go out on the bike so tried to make it around the top oval at least and ended up just going round and round until I had done 5k. Did a bit of backwards running and various other drills along the way and did gradually loosen up.

Thursday Oct 22, 2020 #

6 PM

Running 36:12 7.02 km (5:09 / km) +81m 4:53 / km
ahr:136 max:153 shoes: Solar Glide Blue and White

Run around Reabold while Liam had a tennis lesson. Started slowly but picked it up a bit when a couple of other runners joined my path a little ahead of me so I had to get close enough for them to notice I was going faster than them before I turned a different way at the top of the hill. Never felt very good but going faster felt a bit better so kept going a bit faster for most of the rest.

Wednesday Oct 21, 2020 #

8 PM

Running 25:21 3.69 km (6:52 / km) +14m 6:44 / km
ahr:115 max:149 shoes: Solar Glide Blue and White

A few laps of Rosalie Park with Matt, who made me feel a bit lazy by riding here and back.

Tuesday Oct 20, 2020 #

6 AM

Running 32:56 5.1 km (6:27 / km) +78m 6:00 / km
ahr:108 max:121 shoes: Brooks Glycerin 15 Black

Shuffled up to Hale Oval with Rachel and then stretched a bit while she went to the toilet. Decided to just walk/jog straight back from there but Rachel came with me so I had to keep jogging all the way.
Still felt better for having done it. Need to start forcing myself out every morning I think.

7 PM

Tennis 2:15:00 [3]

Mixed doubles pennants with Tischa, Lisa & Mike. I played well in patches but my volleying was awful all night. We lost 8-0.

Sunday Oct 18, 2020 #

3 PM

Tennis 2:00:00 [3]

Half an hour of serving while waiting for Damien, then hit with him for an hour and a half. Much better than last week. We played a couple of sets again and I only won 6-2 6-2.

Friday Oct 16, 2020 #

4 PM

Running intervals 56:13 10.12 km (5:33 / km)
ahr:132 max:157 shoes: Solar Glide Blue and White

Another run while Liam played tennis. This time went over to McGillivray and did Liam's tennis fitness intervals. Two sets of 10 minutes, first set 30s jog, 30s run, 30s walk, 3 min rest, second set 30s jog, 30s run.

Thursday Oct 15, 2020 #

6 AM

Note
weight:73.9kg

5 PM

Running 46:26 8.64 km (5:23 / km) +100m 5:05 / km
ahr:130 max:146 shoes: Brooks Glycerin 15 Black

Easy run around Reabold while Liam had a tennis lesson. Legs felt stiff and heavy.

Wednesday Oct 14, 2020 #

7 AM

Running 35:42 5.2 km (6:52 / km) +19m 6:45 / km
ahr:118 max:151 shoes: Solar Glide Blue and White

Easy 5k loop with Rachel plus a few tennis agility drills.

7 PM

Running 25:27 3.93 km (6:28 / km) +27m 6:15 / km
ahr:114 max:153 shoes: Solar Glide Blue and White

Easy run in KP with Matt. Didn't feel too bad considering how soon after dinner it was.

Tuesday Oct 13, 2020 #

6 AM

Running 38:47 6.6 km (5:53 / km) +121m 5:23 / km
ahr:117 max:139 shoes: Brooks Glycerin 15 Black

Long hard run in KP with Rachel while Liam and Amy did tennis S&C. Amy's form looked good on her push ups at the end but Liam said she was shaking.

8 PM

Note

Skipped tennis to run with Matt but he got called back into work. Will try again tomorrow.

Sunday Oct 11, 2020 #

4 PM

Tennis 1:00:00 [2]

Warm up plus a couple of sets with Damien. Had to try a couple of places and then wait a bit to find a free court. Strong wind made things difficult and Damien really needs to work on his ball toss. I won 6-0 6-0 without playing very well.

Saturday Oct 10, 2020 #

8 AM

Running 49:08 8.82 km (5:34 / km) +86m 5:19 / km
ahr:127 max:141 shoes: Brooks Glycerin 15 Black

Easy lap of KP with Rachel. Felt a need to go faster at times but it did feel a long way.

4 PM

Tennis 1:00:00 [2]

Went down to OPTC late in the day and played the last couple of sets of social tennis.

Friday Oct 9, 2020 #

9 AM

Tennis 30:00 [1]

Warm up hit with Liam. Had to go to Subi primary school because Onslow Park and Rokeby Rd courts were all full.

4 PM

Cycling 58:49 14.96 km (15.3 kph) +174m
ahr:109 max:143

Gelato ride with Rachel.

Thursday Oct 8, 2020 #

6 PM

Running 29:32 5.64 km (5:14 / km)
ahr:131 max:153 shoes: Solar Glide Blue and White

Rachel had taken Amy out for a walk when I got home which made me think I probably should try to get myself out for a bit too. Jogged over to the ovals and did a few laps of the top oval striding the long sides and jogging the short sides. Thought about attempting some tennis power training but decided that would be a bit much. Tried to pick up some backhand tips from the lesson that was going on as I ran past instead.

Wednesday Oct 7, 2020 #

9 AM

Tennis 30:00 [1]

Warm up hit with Liam before his first tournament match in a long time. He is very nervous and pessimistic but seemed to be hitting the ball well.

7 PM

Note

Planned to go to pennants training but it was rained out.

Tuesday Oct 6, 2020 #

7 AM

Running 39:16 5.61 km (7:00 / km) +27m 6:50 / km
ahr:123 max:141 shoes: Brooks Glycerin 15 Black

Started out with Rachel but turned back early and stopped on the ovals to do some tennis fitness drills on the way back.

7 PM

Running 24:40 3.93 km (6:17 / km) +41m 5:58 / km
ahr:119 max:143 shoes: Brooks Glycerin 15 Black

Short easy loop in KP with Matt after dinner. I think Matt was finding it a bit tough after a long break with his hip problem.

Sunday Oct 4, 2020 #

9 AM

Running warm up/down 5:40 0.93 km (6:04 / km) +5m 5:55 / km
ahr:118 max:137 shoes: Solar Glide Blue and White

Minimal warm up, mostly talking to Liam about French open predictions.

Orienteering race 15:10 2.95 km (5:08 / km)
ahr:142 max:158 shoes: Solar Glide Blue and White

Leg 1 of the relays at UWA. Saw Sten ahead on a similar variation briefly around 4 or 5, otherwise on my own until I passed Nick at the last control. Didn't do too much wrong but was a little put off by the garden filled rough open South of the one on the lake so left via the (locked) gate rather than going back through it.

Orienteering race 14:00 2.79 km (5:01 / km)
ahr:150 max:161 shoes: Solar Glide Blue and White

Third leg of UWA relays. All went pretty smoothly. Had a couple of little wobbles mid leg when I lost track of where I was up to but would only have cost a second or two each time.
Liam went ok I think. We were third over the line behind Ricky & Hadrien and Sten & Andries but Ricky punched a wrong control and Andries forgot to clear between runs so I think we ended up winning officially. BO ended up with the Rutty Rock anyway.

C • KO team 2

Saturday Oct 3, 2020 #

11 AM

Tennis 1:00:00 [3]

Hit with Liam at OTPC. Thought we might join in with Saturday singles but there were only two others there, already in the middle of a match, so we just hit together. Did a bit extra at the end when Liam tried to convince me to hit the ball harder. It actually went pretty well but it was harder work and no matter how hard I try I still can't hit it anywhere near as hard as Liam.

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