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Training Log Archive: Craig

In the 31 days ending Dec 31, 2021:

activity # timemileskm+mload
  Tennis12 13:13:27 2.46 3.96174.1
  Running15 12:04:22 75.64(9:35) 121.72(5:57) 1162165.7
  Cycling15 7:27:57 77.39(10.4/h) 124.55(16.7/h) 142346.1
  Gym2 2:10:3413.3
  Orienteering2 48:25 5.69(8:30) 9.16(5:17) 4819.9
  Total43 35:44:45 161.19 259.4 2633419.1
  [1-5]43 35:37:41

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Friday Dec 31, 2021 #

6 PM

Cycling 31:51 intensity: (17 @0) + (30:37 @1) + (57 @2) 10.45 km (19.7 kph) +118m
ahr:94 max:128

Easy evening ride through Subiaco and West Perth. Came back through KP where there were already significant crowds building.
C • Kings Park busy 2

Thursday Dec 30, 2021 #

10 AM

Tennis 35:00 [1]

Warm up hit with Liam.
6 PM

Running tempo 56:08 intensity: (4:18 @1) + (9:49 @2) + (40:10 @3) + (1:51 @4) 11.02 km (5:06 / km) +88m 4:54 / km
ahr:134 max:145 shoes: Brooks Glycerin 17 Black

Garmin session of 3x10min @ 4:55 with 3min recovery @ 6:40. Stuck to the faster end of the target range. Ankles, particularly left, getting pretty sore by the end.

Wednesday Dec 29, 2021 #

8 AM

Tennis 25:00 [1]

A slightly longer warm up this morning for a tougher match with a later start.
Match was suspended due to heat at 2-3 in the first set. Liam not very happy with his decision to play this tournament.
6 PM

Running 39:03 intensity: (3:02 @1) + (24:37 @2) + (11:24 @3) 6.48 km (6:02 / km) +136m 5:27 / km
ahr:125 max:139 shoes: Brooks Glycerin 17 Black

My watch said 3x8min tempo but Rachel's said 39min at 6min/km which sounded much more achievable so we went with that. Felt awful early on but it did improve a bit.

Tuesday Dec 28, 2021 #

7 AM

Tennis 15:00 [1]

Short warm up hit with Liam on the grass at OTPC.
8 PM

Running 1:03:39 intensity: (18:38 @1) + (45:01 @2) 10.01 km (6:22 / km) +115m 6:01 / km
ahr:116 max:129 shoes: Brooks Glycerin 17 Black

Most of the usual Tuesday night loop with Matt. We walked up the hill after the drink stop at Beaton Park rather than running out to the steps at the end of the path. I felt awful after eating way too much fish & chips at City Beach a bit earlier but Matt probably felt worse after no sleep last night due to taking Marianne into the hospital just after midnight for the birth of their son around 5am.

Monday Dec 27, 2021 #

7 AM

Running 19:01 intensity: (9 @0) + (13:18 @1) + (5:34 @2) 3.07 km (6:11 / km) +14m 6:03 / km
ahr:110 max:123 shoes: Brooks Glycerin 17 Black

Tried to go for a little run with Rachel before it got too hot but we didn't get very far. Around Rosalie and then Lake Jualbup. Rachel disappeared after crossing Derby Rd so I figured something had got sore. I tried to keep going for a while but wasn't enjoying it so didn't go much further.
6 PM

Tennis 45:00 [1]

Liam's match tomorrow was scheduled for grass courts, much to Liam's disgust, so we went to OPTC in the evening for a little hit on the grass to prepare.

Sunday Dec 26, 2021 #

8 AM

Tennis 55:29 intensity: (53:03 @1) + (2:26 @2) 1.45 km (38:17 / km)
ahr:97 max:120

Hit with Liam on hard courts before it got too hot. Tried out the camera to prepare for making college recruiting videos. Video made it very obvious that Liam really needs someone much better than me to get a worthwhile hit in. Sophie ran past and shouted hello at some point.

Saturday Dec 25, 2021 #

7 AM

Running intervals 54:24 intensity: (33:48 @1) + (18:25 @2) + (2:11 @3) 6.69 km (8:08 / km) +28m 7:57 / km
ahr:106 max:135 shoes: Brooks Glycerin 17 Black

Garmin session of 9x10 second at 2:55/km with 3 min rest with Liam. Thought Amy might enjoy the short sprints with long rests so we dragged her along as well, except she rode her bike for the warm up and down and only did about half the sprints before heading home with Rachel when she finished her tempo effort.
Liam sometimes started 10m behind and tried to catch me and sometimes jogged along on my shoulder before sprinting the last 20m.

Friday Dec 24, 2021 #

8 AM

Cycling 55:46 intensity: (37 @0) + (54:17 @1) + (52 @2) 20.28 km (21.8 kph) +136m
ahr:98 max:117

Out to Cottesloe and back on the railway path with Rachel. Rachel had suggested going all the way around the river but I hate cycling for more than an hour and it wasn't hard to convince Rachel to turn around earlier.
4 PM

Tennis 45:00 [1]

Liam wanted to have a bit of a hit in the heat to get used to it before his next tournament starts on Monday. It wasn't too bad but the court was mostly in shade which I don't think will be happening on Monday.

Thursday Dec 23, 2021 #

8 AM

Cycling 48:33 intensity: (45:41 @1) + (2:52 @2) 15.55 km (19.2 kph) +146m
ahr:99 max:124

8 PM

Running 49:42 intensity: (7:17 @1) + (21:12 @2) + (16:40 @3) + (4:33 @4) 8.52 km (5:50 / km) +45m 5:41 / km
ahr:127 max:151

Tuesday Dec 21, 2021 #

6 PM

Tennis 45:00 [1]

Hit with Liam for a while at OPTC. Tried not to run too much, mostly just trying to give him backhands to practice.
7 PM

Running 1:07:16 intensity: (2:23 @1) + (39:42 @2) + (24:26 @3) + (45 @4) 11.48 km (5:52 / km) +119m 5:34 / km
ahr:128 max:150 shoes: Brooks Glycerin 17 Black

Got home from tennis just after Matt arrived so went straight out for a run. Felt much better than usual starting out still warm from tennis and before dinner. Left ankle started to get sore by halfway and fit much more sore by the end. Right able getting a bit sore by the end too. Otherwise feeling really easy and struggling to hold back.

Sunday Dec 19, 2021 #

8 AM

Orienteering 14:13 intensity: (9:54 @1) + (3:10 @2) + (1:09 @3) 1.71 km (8:20 / km) +31m 7:39 / km
ahr:108 max:133 shoes: Brooks Glycerin 17 Black

A small taste of Noel's Wrinkles on Wireless event with Liam before rushing off to Liam's tennis. I think it would have been a lot more fun for us without the origami instructions. Spent most of our time trying to fold the map and then once that was done it was all a bit simple.
5 PM

Gym 1:04:41 intensity: (5 @0) + (1:02:23 @1) + (2:13 @2)
ahr:95 max:121

Tennis strength at Revo Claremont. Should try to do it more often.

Saturday Dec 18, 2021 #

5 PM

Orienteering race 34:12 intensity: (25 @1) + (12 @2) + (2:27 @3) + (27:38 @4) + (3:30 @5) 7.46 km (4:35 / km) +18m 4:32 / km
ahr:153 max:164 shoes: Brooks Glycerin 17 Black

Herdsman Lake Metro.
No Sten but Mark has been getting faster and I thought the relatively narrow map would suit him so felt a bit of pressure to push hard. Set out to the West, fairly well back in the field to begin with but was largely on my own after deciding to pick up 9 before 10. I still wasn't sure about going to 12 at that stage but soon worked out that leaving it would mean a big out and back at the other end so committed to getting everything in the West and not going beyond 6 and 28 in the East. After that it was just running hard with a couple of near 50/50 left/right options. Felt reasonably strong all the way but definitely hurting by the end. Finished about 3 minutes ahead of Mark, who ran nearly 1km further than me. I think I got the route pretty much right, setter's optimum was 7.7km I think but I do cut the corners as much as possible.
C • Results 4

Friday Dec 17, 2021 #

6 PM

Tennis 45:00 [2]

Hit with Liam at OPTC, mostly on hard with a little bit of grass at the end since Liam is playing doubles with Alastair on grass tomorrow.

Thursday Dec 16, 2021 #

8 AM

Cycling 17:59 [1] 4.52 km (15.1 kph) +100m
ahr:92 max:112

5 PM

Cycling 15:28 intensity: (15:02 @1) + (26 @2) 4.71 km (18.3 kph) +72m
ahr:103 max:118

Running 47:36 intensity: (5:59 @1) + (30:22 @2) + (4:51 @3) + (6:24 @4) 8.02 km (5:56 / km) +130m 5:29 / km
ahr:125 max:158 shoes: Brooks Glycerin 17 Black

Easy lap of KP with Matt, trying to keep it relatively flat.

Tuesday Dec 14, 2021 #

8 PM

Running 1:09:09 intensity: (14:58 @1) + (49:04 @2) + (5:07 @3) 11.11 km (6:13 / km) +105m 5:57 / km
ahr:119 max:142 shoes: Brooks Glycerin 17 Black

Usual loop with Matt. Not too bad considering the tennis and 4 hours sleep, although my watch thought I slept all morning at work as well.

Monday Dec 13, 2021 #

8 AM

Cycling 18:48 intensity: (28 @0) + (18:11 @1) + (9 @2) 4.55 km (14.5 kph) +102m
ahr:94 max:115

Easy ride to work.
5 PM

Cycling 18:10 intensity: (13:26 @1) + (4:33 @2) + (11 @3) 5.09 km (16.8 kph) +87m
ahr:105 max:132

7 PM

Tennis 3:00:00 [3]

Monday night pennants vs Wanneroo.
Doubles with Dave vs Dave & Ramil 4-3 0-4 1-4
Doubles with Rhett vs Dave & Matt 3-4 4-0 3-4
Singles vs Dave 1-4 2-4
Didn't play very well but Dave was pretty good, I think he would be the best player I have played singles against so far. Lost serve from 40-15 up at 2-2 in the second. No issues at all with the achilles but the right knee was a little sore at times.

Sunday Dec 12, 2021 #

9 AM

Tennis 44:45 intensity: (44:17 @1) + (27 @2) + (1 @3) 1.03 km (43:32 / km)
ahr:100 max:117

Hit with Liam.

Cycling 57:38 intensity: (23 @0) + (57:10 @1) + (5 @3) 10.55 km (11.0 kph) +49m
ahr:86 max:109

Nursing Amy out to the west end.

Cycling 32:19 intensity: (20 @0) + (31:06 @1) + (52 @2) + (1 @3) 9.41 km (17.5 kph) +24m
ahr:89 max:122

Back to Geordie Bay with the wind.

Saturday Dec 11, 2021 #

7 AM

Cycling 42:00 intensity: (4:04 @0) + (34:14 @1) + (3:38 @2) + (4 @3) 9.35 km (13.4 kph)
ahr:89 max:128

Struggling to walk normally so rode my bike around on the nearest sealed paths while Rachel and Liam ran one of the trail loops.
2 PM

Tennis 1:18:13 [1] 1.49 km (52:38 / km)
ahr:91 max:112

Doubles with Rachel against Liam and Amy. Liam and Amy won the first set 4-1 and we won the second 4-2. Amy was struggling with sore ankle and knees so we just played a fast 4 tie breaker rather than a full set to decide it. Liam and Amy won the decider 5-3. Achilles still feels injured but didn't really bother me playing tennis.

Friday Dec 10, 2021 #

5 PM

Running tempo 50:09 intensity: (5 @0) + (4:38 @1) + (7:26 @2) + (29:25 @3) + (8:35 @4) 9.79 km (5:07 / km) +15m 5:05 / km
ahr:134 max:152 shoes: Brooks Glycerin 17 Black

Garmin session of 4x6min tempo with 2min jog recovery on the road out towards Parker point and back with Rachel keeping me company on the bike. Little deviation down to the beach at the end for a quick dip. Left Achilles started to hurt in the last effort.

Thursday Dec 9, 2021 #

6 PM

Running 38:49 intensity: (18:59 @1) + (19:36 @2) + (14 @3) 5.76 km (6:44 / km) +68m 6:21 / km
ahr:114 max:133

Tuesday Dec 7, 2021 #

8 PM

Running 42:03 intensity: (11:07 @1) + (30:56 @2) 6.49 km (6:29 / km) +23m 6:22 / km
ahr:116 max:125 shoes: Brooks Glycerin 17 Black

Matt's foot was sore from running Parkrun and Metro on Saturday so we kept it short and easy.

Monday Dec 6, 2021 #

6 AM

Cycling 19:46 intensity: (7 @0) + (19:39 @1) 4.99 km (15.1 kph) +118m
ahr:94 max:110

Trying to find the flattest route to work I could through KP.
C • Flatter 3
4 PM

Cycling 16:50 intensity: (16:28 @1) + (22 @2) 4.84 km (17.3 kph) +103m
ahr:92 max:117

7 PM

Tennis 3:00:00 [3]

Monday night pennants at Floreat vs Kardinya (Khalin)

Doubles with Rhett vs Tim & James 1-4 4-1 4-3
Doubles with Ian vs Dave & Khalin 3-4 1-4
Singles vs Khalin 2-4 4-0 1-4

Long night with both of the first round matches coming down to a deciding point in the third set tie-break.
I played well in the second doubles but Ian was a bit tired from his 1.5 hour opening singles where he lost after having 5 match points.
Played ok in the singles but made a few costly errors in the final set. I think every game in the last set went to a sudden death point. If I had won a couple more of them we could have won the night but ended up going down 4-2.
Very difficult conditions with strong and gusty winds all night.

Saturday Dec 4, 2021 #

7 AM

Running warm up/down 10:02 intensity: (8 @0) + (6:20 @1) + (3:23 @2) + (11 @3) 1.53 km (6:33 / km)
ahr:108 max:130 shoes: Brooks Glycerin 17 Black

Parked at junction and jogged down to the start. A real struggle to get moving.

Running race 20:32 intensity: (14 @1) + (17 @2) + (1:05 @3) + (14:01 @4) + (4:55 @5) 4.98 km (4:07 / km) +54m 3:55 / km
ahr:155 max:162 shoes: Brooks Glycerin 17 Black

Woodbridge Parkrun.
Thought I would try to go a bit harder this time but try not to go out too hard so it would still feel relatively comfortable most of the way. Thinking something in the 21-22 minute range.
From the start I tucked in behind a girl who I thought was setting about the right pace for me and looked fit enough to maintain it. She was at the front at the time but I expected the bunch behind to move past. After a little while a boy about Liam's age went to the front and pulled 10-20m clear. I expected others to go with him but nobody did and when the girl in front of me started to slow a bit I went past and fairly quickly caught the boy in front.
I still kept expecting a bunch to catch up from behind but as we got out towards the turn we seemed to be getting further ahead and the boy was starting to fade a bit so I went past and tried to maintain my pace. I don't see myself having too many more chances to lead running races so I thought I'd better make the most of this one and try to extend my lead as much as possible as I didn't think I would be much chance if anyone got close enough to be tempted to sprint.
Felt as though I kept my rhythm pretty well and felt good enough to be trying to pick the pace up a little towards the end but I was feeling the heat a bit by then and my guts didn't feel as though it could cope with any more. Ended up crossing the line 49 seconds clear of second in a PB for the course.

Watch said it was unproductive, my VO2 dropped and my performance condition started at 0 and dropped to -4 during the run. I thought I felt good and it was a better performance than I thought I was capable of right now.

Friday Dec 3, 2021 #

7 AM

Cycling 19:10 [1] 4.55 km (14.2 kph) +101m
ahr:94 max:111

4 PM

Cycling 16:09 intensity: (15:17 @1) + (52 @2) 4.47 km (16.6 kph) +95m
ahr:92 max:117

8 PM

Gym 1:05:53 intensity: (13 @0) + (1:04:57 @1) + (43 @2)
ahr:88 max:118

Tennis strength and a bit of other stuff.

Thursday Dec 2, 2021 #

6 AM

Cycling 20:56 intensity: (20:15 @1) + (41 @2) 6.67 km (19.1 kph) +83m
ahr:100 max:117

4 PM

Cycling 16:34 intensity: (14:48 @1) + (1:46 @2) 4.56 km (16.5 kph) +91m
ahr:105 max:123

Running 1:00:40 intensity: (8 @0) + (14:54 @1) + (34:06 @2) + (10:22 @3) + (1:10 @4) 10.16 km (5:58 / km) +169m 5:31 / km
ahr:121 max:150

Wednesday Dec 1, 2021 #

5 PM

Running 36:09 intensity: (4:34 @1) + (26:09 @2) + (5:26 @3) 6.61 km (5:28 / km) +53m 5:15 / km
ahr:124 max:134

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