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Training Log Archive: Craig

In the 7 days ending Jul 23, 2006:

	activity	#	time	miles		km		+m				load
	Running	4	3:00:45	20.32	(8:54)	32.7	(5:32)	420				40.5
	Orienteering	1	40:46	3.67	(11:07)	5.9	(6:55)	275	26 /	28c	92%	20.4
	Total	4	3:41:31	23.98	(9:14)	38.6	(5:44)	695	26 /	28c	92%	60.9
averages - sleep:7.3 rhr:55 weight:70.9kg

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Sunday Jul 23, 2006 #

Orienteering race 18:22 [4] *** 2.9 km (6:20 / km) +130m 5:10 / km
ahr:166 max:175 spiked:12/13c rhr:54 slept:7.0 weight:70.8kg shoes: Adidas Swoop II

WA Relays at Yetar Spring. Running 2nd and 4th leg in team with Matt Seward running 1st and 3rd. 2nd leg course 1B. Pretty easy course in fast open country. Lost around 5 or 10 seconds on one slightly misplaced control. Happy with the navigation but feeling very slow up the hills. Didn't feel sick, just unfit. Started 2 min behind John and came in 8min ahead mostly because I ran the shortest easiest course while John was doing the longest hardest leg. Matt did well to be only 2min down after Sarah ran my course while he did a longer tougher one.

Orienteering race 22:24 [4] *** 3.0 km (7:28 / km) +145m 6:01 / km
ahr:167 max:176 spiked:14/15c shoes: Adidas Swoop II

4th (last) leg of relay, course 1D. Much tougher course this time with about half the controls in rock detail in the green. Ran well for most of the course but lost about 1min on a short leg to an isolated small group of boulders. Physically felt no different from the first course. I went out in the lead but I still thought we could be caught as I knew this leg was much tougher than my first leg so if John had that course last he could make up a few minutes. It turns out Sarah ran the easy leg first so we were never in danger and won by 11 minutes.

Running warm up/down 30:00 [1] 4.0 km (7:30 / km)

About 30 minutes of jogging around before, between and after relay legs.

Saturday Jul 22, 2006 #

Running 48:47 [3] 10.0 km (4:53 / km) +160m 4:31 / km
ahr:150 max:162 rhr:55 slept:6.5 weight:70.6kg (sick) shoes: ASICS GT2110

Usual 10k loop. Felt a bit stronger today but still a bit stiff and generally uncomfortable, probably just the lack of running in recent weeks. Heart rate still higher than normal but not too alarming.

Friday Jul 21, 2006 #

Note
rhr:52 weight:70.6kg (sick) (rest day)

Intended to go for a run but it didn't happen.

Thursday Jul 20, 2006 #

Note
slept:7.0 weight:71.1kg (sick) (rest day)

Feeling a little more sick this morning and tight hamstrings convinced me to have yet another rest day.

Wednesday Jul 19, 2006 #

Note
rhr:59 slept:7.5 weight:71kg (sick)

Running 48:18 [2] 8.7 km (5:33 / km) +100m 5:15 / km
(sick) shoes: ASICS GT2110

Short loop in Kings Park alone. Matt said he would come but didn't show as usual. Felt a little better than yesterday at times but had some bad patches as well.

Tuesday Jul 18, 2006 #

Running 53:40 [2] 10.0 km (5:22 / km) +160m 4:58 / km
rhr:56 slept:8.0 (sick) shoes: ASICS GT2110

Usual easy 10k loop. Decided to stop worrying about my heart rate but stick to easy running until I feel completely better. Didn't feel great but I think I just need to get used to running again after a couple of weeks doing almost nothing.

Monday Jul 17, 2006 #

Note
rhr:56 slept:8.0 weight:71.3kg (sick) (rest day)

I'm going to have to stop looking at my heart rate so I can get back into training. Weight is getting close to a record.

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