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Training Log Archive: Craig

In the 31 days ending Jul 31, 2021:

activity # timemileskm+mload
  Running16 11:23:02 74.28(9:12) 119.54(5:43) 816273.3
  Orienteering5 5:22:46 20.33(15:52) 32.72(9:52) 821113.8
  Tennis3 2:50:0017.0
  Cycling2 38:06 6.08(9.6/h) 9.79(15.4/h) 787.9
  Total25 20:13:54 100.69 162.05 1715412.0
  [1-5]25 20:12:54

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Saturday Jul 31, 2021 #

2 PM

Orienteering 38:54 intensity: (16 @0) + (5:20 @1) + (2:53 @2) + (11:30 @3) + (10:19 @4) + (8:36 @5) 3.24 km (12:00 / km) +87m 10:35 / km
ahr:140 max:179 shoes: Salomon Speedcross Black

Putting out controls for junior training at frazzle.

Orienteering 57:27 intensity: (7 @0) + (9:04 @1) + (4:59 @2) + (34:40 @3) + (8:21 @4) + (16 @5) 4.09 km (14:03 / km) +109m 12:24 / km
ahr:133 max:166 shoes: Salomon Speedcross Black

Map walk and collecting controls.

Thursday Jul 29, 2021 #

5 PM

Running 53:06 intensity: (1:24 @1) + (20:00 @2) + (29:15 @3) + (2:27 @4) 8.67 km (6:08 / km) +149m 5:39 / km
ahr:131 max:149 shoes: Brooks Glycerin 16 Black/Orang

Zamia trail with Matt while Liam hit with Daman.

Wednesday Jul 28, 2021 #

5 PM

Running 29:52 intensity: (17 @1) + (1:06 @2) + (12:16 @3) + (6:23 @4) + (9:50 @5) 5.42 km (5:30 / km) +3m 5:30 / km
ahr:149 max:177 shoes: Solar Glide Black and Orange

A few laps around the ovals in the evening, mostly just as an excuse to go and watch Liam hit with Nic for a bit. Started raining shortly after I got there so walked home with Liam.

Tuesday Jul 27, 2021 #

8 PM

Running 59:00 intensity: (4:22 @1) + (41:52 @2) + (7:41 @3) + (1:33 @4) + (3:32 @5) 10.01 km (5:54 / km) +35m 5:48 / km
ahr:127 max:171 shoes: Brooks Glycerin 16 Black/Orang

Easy 10 with Matt. Felt very easy this week.

Sunday Jul 25, 2021 #

10 AM

Running warm up/down 10:05 intensity: (34 @1) + (5:42 @2) + (3:49 @3) 1.83 km (5:31 / km)
ahr:127 max:140 shoes: Salomon Speedcross Black

I did a warm up!

Orienteering 57:48 intensity: (27 @2) + (5:15 @3) + (50:22 @4) + (1:44 @5) 7.55 km (7:39 / km) +259m 6:32 / km
ahr:151 max:169 shoes: Salomon Speedcross Black

H1 at John Forrest.
Left my bag of O gear at home so used a hire stick and ran without a compass or separate descriptions.
Scrappy through the first few controls, having a bit of trouble reading the map. Went straight over the hill from 5-6, partly because I had seen Hadrien going around the road so wanted to try the alternative. Found it really hard going, lots of walking, but executed ok. Passed Liam (about 10 minutes) at 9 and crawled up the hill ahead of him. Noticed the circle was not centred properly on 10 but failed to notice on 12 so spent 2 minutes looping around trying other rocks after not finding it at the cliff in the middle of the circle. Liam caught up again here so I let him past on the track run to 13 as I was clearly holding him up. I failed to consider the creek crossing in my route choice so spent a minute or so going back and forth before finding a good log to cross on. Really tired by now so just plodded up the hill to 13-14-15. Would have liked a compass for the last bit into 15 with the limited visibility but there were big enough targets that it was pretty easy in the end. Compass might have helped a bit on 16 as well as I left 15 a bit too much to the left so wasn't super efficient. Obvious enough were I had hit the track though. Tried to give the finish a good go, deciding that going right over the dam looked slightly shorter but I hadn't realised how narrow it was so sprinted up to the dam and then had to walk very slowly all the way across as a family with young children started crossing just ahead of me. Finally got across and had to negotiate a guy carrying two bikes up the steps to the finish. Surprised I didn't have the slowest finish by miles.

H1 - Splits

Saturday Jul 24, 2021 #

9 AM

Cycling 16:50 intensity: (11 @0) + (8:49 @1) + (3:23 @2) + (4:27 @3) 4.84 km (17.3 kph) +38m
ahr:113 max:144

Ride over to Reabold for Liam's tennis semi final. Thought I would try to go for a run as well at some stage but I'm too lazy.
3 PM

Cycling 21:16 intensity: (7:29 @1) + (6:36 @2) + (5:40 @3) + (1:31 @4) 4.95 km (14.0 kph) +41m
ahr:120 max:156

Thursday Jul 22, 2021 #

5 PM

Running 52:52 intensity: (30 @1) + (11:46 @2) + (10:33 @3) + (6:40 @4) + (23:23 @5) 9.0 km (5:52 / km) +88m 5:36 / km
ahr:148 max:176 shoes: Solar Glide Black and Orange

Easy lap of KP with Matt.

Wednesday Jul 21, 2021 #

6 PM

Running 28:33 intensity: (4:34 @1) + (18:51 @2) + (4:21 @3) + (10 @4) + (37 @5) 5.01 km (5:42 / km)
ahr:123 max:163 shoes: Solar Glide Black and Orange

Ran around the Rosalie mud baths while Liam hit with Nic and Amy had hockey training. Started with the aim of doing 30 minutes, cut back to aiming for 3k in the middle but managed to push it out to 5k in the end.
C • Mud baths 1

Tuesday Jul 20, 2021 #

8 PM

Running 57:54 intensity: (10 @1) + (2:58 @2) + (14:25 @3) + (29:27 @4) + (10:54 @5) 10.02 km (5:47 / km) +45m 5:39 / km
ahr:149 max:177 shoes: Brooks Glycerin 16 Black/Orang

Same as last week, with Matt, but took it a bit easier. Steady rain the whole way.

Sunday Jul 18, 2021 #

Event: Bush 8 Gunapin Ridge Middle Distance SOL
 
9 AM

Orienteering race 35:35 intensity: (3:49 @3) + (27:20 @4) + (4:26 @5) 5.29 km (6:43 / km) +157m 5:51 / km
ahr:152 max:167 shoes: Salomon Speedcross Black

Middle distance SOL at Gunapin Ridge.
Worst run I've had in a while I think. Made a couple of mistakes on similar short legs to 10 and 15 losing close to a minute on each. I felt a bit out of control for the whole course, just running and reacting to what I saw a lot of the time rather than really knowing where I was and what I was heading for so felt quite inefficient. Trying to start quite hard up a steep hill with inadequate warm up might have been part of the problem. Still managed to win the course and probably SOL points too and even beat Liam on the finish split, only because he didn't realise it was the finish until he was almost there.

Course1 - Splits

Saturday Jul 17, 2021 #

8 AM

Running 26:22 intensity: (2:13 @1) + (16:00 @2) + (7:56 @3) + (13 @4) 4.97 km (5:18 / km) +2m 5:17 / km
ahr:124 max:157 shoes: Brooks Glycerin 16 Black/Orang

Easy Parkrun with Matt. Liam tried to start with us but we were a bit too slow for him.

Friday Jul 16, 2021 #

8 AM

Running 51:59 intensity: (19 @1) + (3:30 @2) + (35:23 @3) + (5:09 @4) + (7:38 @5) 9.78 km (5:19 / km) +100m 5:04 / km
ahr:141 max:168 shoes: Solar Glide Black and Orange

In KP with a couple of tempoish loops on sand tracks and a few strides coming back down the Broadwalk. A little sore around the ankles, from the little bit of tennis the last couple of days I guess.
2 PM

Tennis 2:00:00 [1]

At OPTC with Liam and Amy. Mostly assisting Liam coaching Amy but also getting a bit of coaching myself.

Thursday Jul 15, 2021 #

12 PM

Tennis 30:00 [1]

Short hit, mostly with Liam and a little with Amy. Quit because it was too windy and Amy had to go to a hearing appointment.

Wednesday Jul 14, 2021 #

9 AM

Tennis 20:00 [1]

Warm up hit with Liam before his tournament match with Yang.
Liam started poorly, going down 0-3 with two breaks but started to play much better and fought back to get to 6-6 just before the first rain delay. Unfortunately he started badly again each time and there were two more delays, just playing two games at a time and losing all of them to go down 6-7 0-6.

Tuesday Jul 13, 2021 #

8 PM

Running 55:23 intensity: (22 @1) + (24:24 @2) + (23:00 @3) + (7:37 @4) 10.02 km (5:32 / km) +36m 5:26 / km
ahr:132 max:157 shoes: Brooks Glycerin 16 Black/Orang

Tawarri and back with Matt again. A little faster than last time but felt harder without any hail or lightning to distract us. Apparently there was some rain at home while we were out but it missed us. My hamstrings felt a bit sore, from splits training last night I think .

Sunday Jul 11, 2021 #

8 PM

Running 30:00 intensity: (13 @1) + (5:55 @2) + (16:25 @3) + (7:27 @4) 5.92 km (5:04 / km) +22m 4:59 / km
ahr:137 max:155 shoes: Solar Glide Black and Orange

A few laps around the block while Liam had a hit with Ben, from his men's pennants team. Took a headlamp with me but didn't really need it, which is lucky because the battery died pretty early in the run. Glad I decided not to head for the trails.

Saturday Jul 10, 2021 #

9 AM

Orienteering 10:42 intensity: (2:26 @1) + (2:48 @2) + (5:25 @3) + (3 @4) 1.17 km (9:11 / km) +11m 8:46 / km
ahr:124 max:146 shoes: Salomon Speedcross Black

Putting out a couple of controls for schools team training.

Orienteering 6:50 intensity: (5:44 @1) + (1:06 @2) 0.46 km (14:59 / km)
ahr:106 max:125 shoes: Salomon Speedcross Black

Taping approximately 100m.

Orienteering 1:41:10 intensity: (14 @0) + (45:19 @1) + (34:13 @2) + (14:58 @3) + (6:20 @4) + (6 @5) 8.61 km (11:45 / km) +159m 10:46 / km
ahr:115 max:165 shoes: Salomon Speedcross Black

Jog up hill to start. Mostly following Amy around compass course with a couple of excursions to follow others briefly. Amy really dragging her feet due to sore knees.
Leading Caitlin and Isaac around line course. Picked up Liam, Pat and Michael for second half.
1 PM

Orienteering 14:20 intensity: (4 @0) + (19 @1) + (5 @2) + (4:40 @3) + (9:12 @4) 2.32 km (6:11 / km) +39m 5:42 / km
ahr:146 max:157 shoes: Salomon Speedcross Black

Collecting controls. Had to push the pace because we were running late for Rachel to get back to help Carol put out controls for women's training tomorrow.

Thursday Jul 8, 2021 #

4 PM

Running 52:14 intensity: (47 @1) + (18:26 @2) + (32:41 @3) + (20 @4) 8.9 km (5:52 / km) +101m 5:33 / km
ahr:131 max:151 shoes: Solar Glide Black and Orange

Easy run in KP with Matt, mostly on sand tracks. A little sore around the right Achilles early on but otherwise felt good.

Tuesday Jul 6, 2021 #

7 PM

Running 56:37 intensity: (11 @1) + (31 @2) + (6:44 @3) + (7:58 @4) + (41:13 @5) 10.01 km (5:39 / km) +34m 5:34 / km
ahr:163 max:182 shoes: Brooks Glycerin 16 Black/Orang

Down to Tawarri and back with Matt. A bit of thunder and lightning around but only light rain as we started. About 10-12 second between the thunder and lightning as we started but we were heading towards it. By the time we got to Poole Ave the lightning flashes were painfully bright. I started to reminisce about the 2010 hail storm and about 2 second later the hail started. We sprinted to the underpass for a little respite until the hail stopped. One more flash of lightning about 2 seconds before the last thunder and then it calmed down to just rain the rest of the way. I guess we ran a bit faster because of the rain. The first time I looked at the pace, towards the end of the run, I thought I must have misread it because I thought 6:40 seemed more likely than 5:40.

Monday Jul 5, 2021 #

5 PM

Running 31:37 intensity: (22 @1) + (7:55 @2) + (23:16 @3) + (4 @4) 5.45 km (5:48 / km) +32m 5:38 / km
ahr:133 max:147 shoes: Brooks Glycerin 16 Black/Orang

Short run while Liam had a tennis lesson. Legs felt awful, I think due to spending the afternoon cleaning gutters.

Sunday Jul 4, 2021 #

Event: Bush 7 John Forrest NP
 
1 PM

Running 51:57 intensity: (8 @0) + (33 @1) + (19:20 @2) + (13:34 @3) + (6:08 @4) + (12:14 @5) 8.5 km (6:07 / km) +149m 5:37 / km
ahr:139 max:178 shoes: Brooks Glycerin 16 Grey

Easy run on the old stomping grounds from the end of Bailey Rd with Matt and Liam. Started with Rachel and Amy too but they dropped off after a while and turned back earlier. Really nice run, felt very comfortable and would have been happy to keep going but didn't want to overdo it and we would have got a lot wetter if we kept going much longer. Matt did a little extra out and back to take it up to 9km.

Saturday Jul 3, 2021 #

11 AM

Running 35:31 intensity: (1:21 @1) + (25:31 @2) + (8:39 @3) 6.03 km (5:53 / km) +21m 5:47 / km
ahr:125 max:135 shoes: Brooks Glycerin 16 Black/Orang

Easy run with Matt from Claisebrook Cove out towards Maylands and back. Felt pretty comfortable. Didn't have time to go any further as we needed to get back to take Liam to his tennis pennants. He was a bit nervous about playing without having hit for a week but ended up having a really good win against a guy rated much higher than him who usually plays men's state league or division 1.

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