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Training Log Archive: Craig

In the 31 days ending Jan 31, 2021:

	activity	#	time	miles		km		+m	load
	Running	22	14:16:23	86.02	(9:57)	138.43	(6:11)	820	158.6
	Cycling	4	4:20:55	52.38	(12.0/h)	84.29	(19.4/h)	279	34.8
	Orienteering	5	2:51:06	17.82	(9:36)	28.68	(5:58)	146	62.1
	Tennis	2	2:00:00						27.0
	Swim	4	1:30:13	2.49	(36:18)	4.0	(22:33)	6	21.8
	Total	37	24:58:37	158.7		255.41		1252	304.3
	[1-5]	37	24:26:34
averages - weight:73.3kg

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Sunday Jan 31, 2021 #

8 AM

Running 33:37 5.01 km (6:43 / km) +45m 6:25 / km
ahr:113 max:159 shoes: Brooks Glycerin 16 Grey

Short hobble in KP. With Rachel until I got dropped (at 7min/km) on a small hill.

5 PM

Cycling 37:17 10.86 km (17.5 kph) +12m
ahr:114 max:183

Getting a last little bit of fresh air before lockdown. Tried to get the kids to come but they weren't interested. Amy would be quite happy to be locked in her room for a week.

C • Last Chance ride? 2

Saturday Jan 30, 2021 #

10 AM

Tennis 1:00:00 [3]

Hit with Liam at OPTC.

5 PM

Orienteering race 41:31 8.17 km (5:05 / km) +52m 4:55 / km
ahr:153 max:164 shoes: Solar Glide Black and Orange

Bibra Lake MetrO series on a hot afternoon.
Made a bad decision early to go to 21 before 24 and then went around the road to 17 because I thought you couldn't get to it from the track. Decided to go around the lake while in the way to 17 I think and was trying to decide between 14 and 26. I decided to get 14 but then couldn't remember if I needed 26 so recounted and decided I did need it. I don't know what I missed in my recount but on the way down to 25 I realised I had one more than I needed so would have to drop one of the controls on the SE of the lake so knew that my route must be crap. Saw Hadrien turn around at 16 just ahead of me so knew I wouldn't catch him as he would have got most of my controls on his way out. Lost a lot of motivation at that point and was really feeling the heat so let the pace drop off a lot in the last km. Could have beaten Hadrien without my mistakes but was never going to get near Sten.

Friday Jan 29, 2021 #

6 PM

Running 33:48 5.17 km (6:32 / km) +83m 6:03 / km
ahr:115 max:130 shoes: Brooks Glycerin 16 Grey

Easy run in KP with Rachel. Walked back from Saw Ave because we were both too sore to keep running.

Thursday Jan 28, 2021 #

5 PM

Running 35:58 5.56 km (6:28 / km) +40m 6:15 / km
ahr:111 max:125 shoes: Solar Glide Black and Orange

Easy run with Rachel while Liam had a tennis lesson.

Wednesday Jan 27, 2021 #

5 PM

Running 33:59 5.09 km (6:41 / km) +15m 6:35 / km
ahr:105 max:135 shoes: Saucony Ride

Family jog down to Matilda Bay and back. A couple of small loop backs and one shoelace stop for Amy but she kept running most of the way.

Tuesday Jan 26, 2021 #

5 PM

Running 1:02:03 10.01 km (6:12 / km) +96m 5:55 / km
ahr:114 max:124 shoes: Brooks Glycerin 16 Grey

Headed out to John Forrest in the evening to run with Matt on his 40th birthday. Heels a bit sore early and late.

Monday Jan 25, 2021 #

6 PM

Running 30:27 5.04 km (6:03 / km) +19m 5:56 / km
ahr:114 max:168 shoes: Saucony Ride

Easy 5k with Rachel after work. Liam and Amy started with us but went up to the DNA tower and back instead.

Sunday Jan 24, 2021 #

9 AM

Running 30:07 5.02 km (6:00 / km) +19m 5:53 / km
ahr:120 max:145 shoes: Brooks Glycerin 16 Grey

Easy late morning run with Rachel. A bit warm but much less painful than it would have been without the hour of loosening up before starting. Almost taken out by a cyclist running a red light when crossing Thomas at the end.

4 PM

Cycling 46:57 11.09 km (14.2 kph) +26m
ahr:91 max:139

Easy ride to Tawarri and back with Rachel and Amy.

Saturday Jan 23, 2021 #

5 PM

Orienteering race 33:40 6.66 km (5:03 / km) +52m 4:52 / km
ahr:148 max:159 shoes: Solar Glide Black and Orange

Metro Series Mullaloo.
Expected a bunch of controls along the beach and got what I expected. They all looked quite close together and I wanted to run them with the wind so headed that way out of the start. Considered heading in to 113/114 but didn't quite look worth it. Wasn't sure about 110 so tried to plan the rest of the route before 111 and decided I didn't need 110 so left it out. I had been just behind Matt Brierley up to that point but he went to 110 while I went to 112 so I didn't see him again until 122 where he was going the opposite direction which seemed a bit odd. I think he may have got disoriented leaving 130 and completely screwed up his route. He ended up 16 minutes behind me when he had been running faster than me.
I was pretty set on my route up to 121 but not sure of the last 4 controls. Initially I was thinking 119-118-116-117 but revised that to 120-105-103-117 and then again to 120-105-102-103. I measured them all later and each revision knocked off about 100m so I think I got it right in the end. Andries seemed very surprised by my distance and it was about 400m less than tRicky so I think it must have been pretty good. The beach running would have slowed things down a bit but it wasn't that bad going with the wind, certainly not 400m worth. Finished second, 2min behind tRicky and 4min ahead of Hadrien.

Friday Jan 22, 2021 #

5 PM

Tennis 1:00:00 [1]

Planned to have a hit with Liam but Nic phoned looking for a hit just before we left so I just hit with Liam for 20-30 minutes before Nic took over and I switched to hitting with Rachel on the grass. Quite busy at the club with all the hard courts and most of the grass courts in use. Grass looking much better after only a couple of weeks with the new greenkeeper.

Thursday Jan 21, 2021 #

6 PM

Running 27:02 5.18 km (5:13 / km)
ahr:124 max:147 shoes: Solar Glide Black and Orange

Bullied Amy into taking her new bike out for a little ride while I ran. Had to wait for Amy a bit early on but picked up the pace a lot after Roberto Busi came flying past us up the little hill before UWA.

C • Roberto 4

Running 32:03 5.24 km (6:07 / km) +19m 6:00 / km
ahr:122 max:133 shoes: Solar Glide Black and Orange

Got back from the run with Amy just after Rachel got home from work and she wanted to go for a run too so I thought I'd better keep her company since it is her birthday. Made it about half way before everything started to hurt a lot more. Small detour at the end to get some ice-cream.

Wednesday Jan 20, 2021 #

5 PM

Cycling 1:05:51 21.52 km (19.6 kph) +78m
ahr:103 max:140

To the causeway and back with Rachel.

Tuesday Jan 19, 2021 #

5 AM

Note
weight:73.3kg

8 PM

Running 1:04:21 10.06 km (6:24 / km) +15m 6:21 / km
ahr:113 max:126 shoes: Saucony Ride

Down to Sunset Hospital and back with Matt and Rachel. More sore than usual.

Monday Jan 18, 2021 #

7 AM

Running 19:43 2.47 km (7:58 / km) +36m 7:25 / km
ahr:114 max:142 shoes: Brooks Glycerin 16 Grey

Morning hobble out the peninsula again but in the reverse direction so we could stop in the nice beach towards the end for a swim. Want sure I wanted to swim but it was much nicer than at Middleton beach on Saturday so I was glad I did. Walked back with Amy after the swim.

Sunday Jan 17, 2021 #

2 PM

Orienteering 15:13 2.56 km (5:56 / km)
ahr:128 max:143 shoes: Saucony Ride

Sprint course at North Albany SHS. Took it pretty easy but started 1 minute after Liam so tried not to let him get too far ahead.

Orienteering 17:17 2.08 km (8:20 / km) +7m 8:11 / km
ahr:109 max:132 shoes: Saucony Ride

Collecting controls and tapes from Sarah's training.

Saturday Jan 16, 2021 #

7 AM

Running 33:56 3.66 km (9:17 / km) +71m 8:28 / km
ahr:118 max:171 shoes: Brooks Glycerin 16 Grey

Morning jog on Pt Possession trail with lots of photo stops.

12 PM

Running 14:59 [0] 0.48 km (30:57 / km)
ahr:94 max:138

Timing juniors 2k time trial. Lap splits as they finished but I can't remember the order.
Rohan, Edmund, Ruben, Archie?
Amy, Jack, Arvin, Nick, Alex?

Running 18:44 3.56 km (5:16 / km)
ahr:141 max:159 shoes: Brooks Glycerin 16 Grey

Juniors 3k time trial on a soft grass track with a very strong headwind up the finish straight. Took it out pretty hard aiming to pace the field through the first km or so thinking that Sten could then take over and take them close to the finish. Went pretty much to plan but it is not a very pleasant way to do it. I don't remember when Sten took over but when he did he picked the pace up a bit and I was too spent to hang on to the back of the pack behind Alastair and Liam so just watched them disappear as I continued to slow. First lap split was approximately when Liam finished with Alastair and Sten not too far behind. Next lap is my finish but I had been trying to encourage Joseph as I lapped him so decided to keep going until he finished. Left the watch running after I stopped so I could see what times others did but didn't actually see anyone else finish so just stopped it a few minutes later.

Friday Jan 15, 2021 #

4 PM

Orienteering 28:15 1.72 km (16:27 / km) +35m 14:55 / km
ahr:91 max:131 shoes: Brooks Glycerin 16 Grey

Wandering around Tom's training helping a few kids a bit here and there.

Thursday Jan 14, 2021 #

6 AM

Running 42:53 7.9 km (5:26 / km) +98m 5:07 / km
ahr:126 max:156 shoes: Solar Glide Black and Orange

Started out easy with Rachel but after about 20 minutes my legs suddenly decided to speed up so I left Rachel and ran the second half a bit faster.

Wednesday Jan 13, 2021 #

6 AM

Running 47:46 8.02 km (5:57 / km) +11m 5:55 / km
ahr:117 max:134 shoes: Saucony Ride

Down to the river and back again but with Rachel instead of Matt this time and we went a little bit further so it would hurt a little bit more. Managed to get the average stride length just over 1m this time.

Tuesday Jan 12, 2021 #

8 PM

Running 39:55 6.45 km (6:11 / km) +13m 6:08 / km
ahr:116 max:125 shoes: Brooks Glycerin 16 Grey

Easy night run with Matt. Changed it up this week and went through UWA to the river and back.

Monday Jan 11, 2021 #

6 AM

Running 35:01 6.69 km (5:14 / km) +53m 5:02 / km
ahr:128 max:139 shoes: Saucony Ride

Run home from via Shenton Bushland and Karrakatta cemetery after dropping car off for service. Felt quite good for a little while in the middle and then everything started to hurt.

Sunday Jan 10, 2021 #

5 PM

Running 42:28 7.15 km (5:56 / km) +79m 5:38 / km
ahr:114 max:124 shoes: Brooks Glycerin 15 Black

Easy afternoon run in KP with Rachel. I thought Rachel was pushing a bit hard up the broadwalk early on, then checked my heart rate and it was 113. I think I need to stop being so lazy.

Saturday Jan 9, 2021 #

5 PM

Orienteering race 35:10 7.5 km (4:41 / km)
ahr:148 max:155 shoes: Solar Glide Black and Orange

Shelley Metro Series long course.
Before the start I felt inclined to run clockwise to have the wind at my back near the river but Ricky and Hadrien seemed to be heading that way and the controls looked closer together to the SW so I headed that way first. Hadn't really planned my route until after 24. I had been heading for 25 from there but worked out I didn't really need it so skipped that and the route was pretty obvious from there. Felt ok, didn't really notice much pain around the ankilles. Pretty hot and tired by the end but held the pace reasonably well. Finished 3rd about 3 minutes behind Ricky and 30 seconds behind Hadrien.

C • Ankilles 2

Friday Jan 8, 2021 #

1 PM

Swim 21:44 [4] 1.0 km (21:44 / km)
ahr:79 max:147

Final swim at Amy's swimming lesson so just tried to swim the 1km as fast as I could. Watch froze when I jumped in the pool so had to restart it and didn't wait for satellites. Looked at the watch a few times on the turns today. First lap was 56, slowed to about 68 near the middle and picked it back up to consistent 65s through the last 400.

C • Satellites 1

Thursday Jan 7, 2021 #

6 AM

Running 42:19 6.86 km (6:10 / km) +2m 6:09 / km
ahr:116 max:159 shoes: Saucony Ride

Easy run through UWA to the river and back with Rachel.

1 PM

Swim 23:38 1.0 km (23:38 / km) +2m 23:23 / km
ahr:82 max:135

Another Amy swimming lesson 1k. Changed it up a little with a 250 warm up and then 50 hard, 50 easy for the rest.

Wednesday Jan 6, 2021 #

1 PM

Swim 22:17 1.0 km (22:17 / km)
ahr:115 max:145

Another 1k swim during Amy's swimming lesson. Getting harder to keep improving. Includes a few goggle adjustment stops.

Tuesday Jan 5, 2021 #

8 PM

Running 51:03 7.98 km (6:24 / km) +87m 6:04 / km
ahr:117 max:152 shoes: Brooks Glycerin 16 Grey

Easy lap of KP with Matt. Pace a little down because Matt had a sore shin. I knew something must be wrong when he went several minutes without saying a word.

Monday Jan 4, 2021 #

6 AM

Running 29:40 5.02 km (5:55 / km) +19m 5:48 / km
ahr:118 max:153 shoes: Solar Glide Black and Orange

Short painful run in KP. Gradually getting easier to move but pain remained fairly constant. Felt as though it was more ankles than Achilles today. Both legs similar.

1 PM

Swim 22:34 1.0 km (22:34 / km) +4m 22:08 / km
ahr:104 max:159

Another 1km swim while Amy had her lesson. Includes a couple of very brief stops for traffic and goggle adjustment. Tried to start with bilateral breathing but couldn't maintain it after accelerating to overtake a backstroker at about the 150m mark.

Sunday Jan 3, 2021 #

4 PM

Cycling 1:50:50 40.82 km (22.1 kph) +164m
ahr:106 max:138

Around the river with Rachel in the afternoon. Still quite a strong Easterly most of the way. As usual I'd had enough by about the one hour mark but we were committed to going all the way around by that point.

Saturday Jan 2, 2021 #

8 AM

Running 23:57 4.98 km (4:49 / km)
ahr:134 max:159 shoes: Brooks Glycerin 16 Grey

Woodbridge Parkrun. Started with Liam and Matt, trying to goad Matt into attempting sub 25 but he wasn't really buying into it. About half way out to the turn Rachel caught up after abandoning Amy when she walked early. Rachel started Matt talking so I figured there was no way we were going to get Matt to speed up so Liam and I stopped waiting. On the way back Liam started gradually picking up the pace. I stayed with him up to the bridge at 400m to go where he took off and put 25 seconds on me in the last 400 while I stayed at around 4min/km. Matt and Rachel picked it up a lot in the last km and ended up only 30 seconds over 25 minutes. Amy alternated walking and sprinting for a Woodbridge PB of just under 33.
Headed to the junction ice creamery afterwards and then up to Kalamunda for an hour or so on the waterslides and lunch with Frances.

Friday Jan 1, 2021 #

7 AM

Running 5:04 0.8 km (6:18 / km)
ahr:130 max:166

Running 25:30 5.03 km (5:04 / km)
ahr:129 max:137 shoes: Saucony Ride

Easy Parkrun with Rachel at Perry Lakes. Tried to start slowly but was still a bit faster than Rachel so had to make a decision to push on or wait. Conditions weren't very pleasant, warm and humid, so I slowed down a bit until she caught up. Found myself wondering if it was a waste of time doing such a short slow run and then remembered that I ran about the same distance at 6:21/km yesterday and thought that was fast.

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