Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig

In the 7 days ending Dec 3, 2006:

	activity	#	time	miles		km		+m	load
	Running	5	5:10:03	35.32	(8:47)	56.85	(5:27)	1230	86.0
	Cycling	2	3:47:06	59.96	(15.8/h)	96.5	(25.5/h)	725	45.4
	Total	7	8:57:09	95.29	(5:38)	153.35	(3:30)	1955	131.4
averages - weight:69.8kg

1:57

0:00

» now

Sunday Dec 3, 2006 #

Running warm up/down 26:12 [2] 4.9 km (5:21 / km) +75m 4:58 / km
ahr:139 max:163 shoes: Brooks Adrenaline GTS 6

Warm up to O'Connor Rd 14.43, 4x2min recoveries, jog home 3.29

Running tempo 30:00 [4] 7.0 km (4:17 / km) +120m 3:57 / km
ahr:155 max:163 shoes: Brooks Adrenaline GTS 6

5 x 6 minute tempo intervals on 10k course plus some extra loops between O'Connor Rd and Moola Rd. Started pretty late so it was getting warm. Really feeling like I needed a drink by the end of the second effort.

Saturday Dec 2, 2006 #

Cycling 1:49:36 [2] 46.6 km (25.5 kph) +725m

Rode to Gidgegannup for another jam donut. Supposed to be with Rachel but she took off before I had worked out how to drive my new gps and I didn't catch her until Mundaring. Got dropped again on the way back when she cunningly dropped behind me and then took a superior route choice. Pushed really hard from Mundaring to Mahogany Creek to catch her again.

Friday Dec 1, 2006 #

Running warm up/down 37:35 [2] 5.8 km (6:29 / km) +100m 5:58 / km
weight:69.9kg shoes: Brooks Adrenaline GTS 6

Warm up run to powerline hill, recoveries down hill and run home after.

Running hills 10:57 [5] 1.75 km (6:15 / km) +225m 3:49 / km
shoes: Brooks Adrenaline GTS 6

5 x top part of powerline hill. First half steep (about 25%) then short downhill followed by moderate uphill flattening out at the top.
2:17 (2:39)
2:12 (2:33)
2:12 (2:33)
2:10 (2:33)
2:06

Thursday Nov 30, 2006 #

Running 48:44 [3] 10.0 km (4:52 / km) +160m 4:31 / km
shoes: Brooks Adrenaline GTS 6

Easy 10k loop. Felt much better than last night. Ran pretty solidly but felt a bit weak on the hills, feeling the effects of running straight after breakfast I think.

C • That doesn't sound like the br... 2

Wednesday Nov 29, 2006 #

Running 46:35 [2] 8.7 km (5:21 / km) +100m 5:04 / km
weight:69.7kg shoes: ASICS GT2110

Usual lap of KP but had to go it alone this time. Felt bloody awful. Absolutely no spring in the legs today, really jolting every time my foot hit the ground. Thought about turning back but couldn't do it. Started thinking about quitting completely but worked out I have already committed around $7000 to next season so thought I better not.

Tuesday Nov 28, 2006 #

Running long 1:50:00 [2] 18.7 km (5:53 / km) +450m 5:15 / km
shoes: Brooks Adrenaline GTS 6

Long run out past North Ledge to pipeline on edge of Fred Jacoby and back past dogs on powerline. Both heels hurting in last 20 minutes this time.

Monday Nov 27, 2006 #

Cycling 1:02:00 [2] 24.9 km (24.1 kph)
weight:69.9kg

Ride to work from Woodbridge Lakes. Got up late and didn't feel like running so decided to ride a bit further instead.

Cycling 55:30 [2] 25.0 km (27.0 kph)

Back to Woodbridge Lakes.

« Earlier | Later »