Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig

In the 7 days ending Dec 24, 2006:

	activity	#	time	miles		km		+m	load
	Running	5	5:11:16	36.63	(8:30)	58.95	(5:17)	1065	80.4
	Cycling	2	4:31:50	72.14	(15.9/h)	116.1	(25.6/h)		65.8
	Total	7	9:43:06	108.77	(5:22)	175.05	(3:20)	1065	146.2
averages - weight:69.1kg

2:34

0:00

» now

Sunday Dec 24, 2006 #

Running tempo 24:19 [4] 6.0 km (4:03 / km) +50m 3:53 / km
weight:68.6kg shoes: Mizuno Wave Nirvana

6 x 1km tempo intervals with 2min jog recovery. First from rehab area out to Charles Rd then 2 out and 2 back from Charles Rd to Gugeri St on railway trail and one through Strettle Rd bush.between Mahogany Creek and Mundaring. Had a few problems on the first effort - got a honky nut stuck in the hollow under the heel on my shoe, ran into a branch and cut my bottom lip then missed a turn and ran into someone's backyard. Apart from that it went fairly well, pushed a bit harder on the 4th and 5th efforts and was feeling it a bit on the last. Left heel was pretty good, I could feel it but I wouldn't say it was sore.
Splits, Hr ave/max, max speed
4:21 146/153 14.5
4:18 149/157 15.4
3:57 149/154 15.7
4:04 154/160 15.2
3:43 155/162 17.7
3:56 157/160 16.3

Running warm up/down 40:33 [2] 7.04 km (5:46 / km) +130m 5:16 / km
ahr:135 max:145 shoes: Mizuno Wave Nirvana

Warm up out to bush rehab area 3.4km 20.59, 5x2min recoveries plus jog home from Kenmore Rd 1.77km 9.32. Weight was down to 67.6kg when I got home which is the lowest I have seen on the current scales. Should be back up once I get through the 2.5kg of chocolate Matt gave us last night.

Saturday Dec 23, 2006 #

Running 35:09 [3] 7.35 km (4:47 / km) +120m 4:25 / km
weight:69.1kg shoes: Mizuno Wave Nirvana

Rehab loop. A bit faster than normal, not sure why, maybe because I did half an hour of stretching before I started. Slow and easy up the hills but rolling along pretty quickly on the easy sections. Soreness was mostly underneath both sides of the left ankle today.

Running 30:20 [2] 5.4 km (5:37 / km) +80m 5:14 / km
shoes: Brooks Adrenaline GTS 6

Easy evening run out fenceline to clearing between Moola and O'Connor then south to powerline and back up winery hill and along winery fenceline. Feeling a bit tired. Soreness in left ankle was only on the inside and much less than morning run but it did increase and move down to heel later in the run.

Friday Dec 22, 2006 #

Running warm up/down 18:46 [2] 3.35 km (5:36 / km) +60m 5:08 / km
ahr:125 max:135 weight:68.8kg shoes: Brooks Adrenaline GTS 6

Warm up to 5k time trial start. Feeling pretty tight in calves and hamstrings.

Running tempo 18:26 [4] 4.35 km (4:14 / km) +135m 3:40 / km
ahr:156 max:168 shoes: Brooks Adrenaline GTS 6

Tempo run on 5k time trial loop. Sort of planning to do a bit of fartlek but ended up just running a pretty solid tempo starting a bit easier and finishing with the last 3 or 4 minutes close to top speed.

Running warm up/down 6:40 [2] 1.4 km (4:46 / km)
ahr:132 max:139 shoes: Brooks Adrenaline GTS 6

Jog home from end of time trial loop.

Thursday Dec 21, 2006 #

Cycling 1:00:30 [2] 24.9 km (24.7 kph)
weight:69kg

Ride to work from Woodbridge Lakes. Didn't want to ride up the hill in case I am on the verge of getting sick but actually I feel quite good this morning.

Cycling 56:50 [2] 24.8 km (26.2 kph)

Cruisy ride back to Woodbridge lakes with the wind.

Wednesday Dec 20, 2006 #

Running 47:03 [2] 8.3 km (5:40 / km) +150m 5:12 / km
ahr:123 max:137 shoes: Mizuno Wave Nirvana

Easy run from home alone at 6:30pm (easy long loop). Worked from home because I thought I might be getting Rachel's illness but it didn't seem to develop so eventually decided I should go for a run. Heart rate was 50 at the start of the run after walking to the end of the driveway so I can't have been too stressed by any illness. Left achilles stiff for the first 5 minutes, left hamstring tight later. We had planned to do a 5k track race tomorrow but it isn't worth the risk now so we will skip it and just do the 7.5k on new years eve.

Tuesday Dec 19, 2006 #

Running long 1:30:00 [2] 15.76 km (5:43 / km) +340m 5:09 / km
weight:69.5kg shoes: Mizuno Wave Nirvana

Easy longish run alone (Rachel sick). Did the usual 90min loop with a few deviations near the end to make it take 90 minutes. Left achilles/heel stiff early but warmed up after about half an hour then started to get sore under outside of right ankle but that didn't last very long. Getting a bit of tingling down the back of the left leg from the hip right down to the heel on the downhills towards the end. Left achilles region starting to feel a bit stiff again towards the end but not very sore. Callous on the inside of the ball of the left foot getting a bit hot towards the end too, not sure if that is significant. It was only the second run in these shoes, apart from that they felt good.

Monday Dec 18, 2006 #

Cycling 1:18:00 [2] 33.2 km (25.5 kph)
weight:69.5kg

To work from Darlington.

Cycling 1:16:30 [3] 33.2 km (26.0 kph)

Ride back to Darlington. Up the hill in 7:54, attacked the second half (must have been getting tired). Coasting down in the morning took about 3:30.

« Earlier | Later »