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Training Log Archive: Craig

In the 7 days ending Jan 14, 2007:

	activity	#	time	miles		km		+m	load
	Cycling	2	5:49:20	92.65	(15.9/h)	149.1	(25.6/h)		69.9
	Running	5	4:31:12	31.78	(8:32)	51.15	(5:18)	650	82.5
	Orienteering	1	30:18	3.52	(8:37)	5.66	(5:21)		10.6
	Total	7	10:50:50	127.95	(5:05)	205.91	(3:10)	650	163.0
averages - sleep:6.7 weight:68.9kg

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Sunday Jan 14, 2007 #

Running 48:35 [4] 9.88 km (4:55 / km) +160m 4:33 / km
ahr:137 max:149 shoes: Brooks Adrenaline GTS 6

10k loop. Supposed to be a fairly hard effort but my legs did not want to cooperate. Still felt a s though I had worked hard by the end despite never getting the heart rate or the pace very high. Very hot for 6:30am. Heel a bit sore for the last 10 minutes.

Running (treadmill) 27:40 [2] 5.35 km (5:10 / km)
ahr:126 max:134 shoes: Mizuno Wave Nirvana

Easy run on the treadmill. Looking at a map from Easter 1990 in Burra. Didn't have any trouble keeping up the pace when reading the map but I was only going 12km/h and I couldn't read the small details no matter how long I looked. Tended to drift towards the sides rather than the back. Heel got a little sore just after I pushed the pace up from 10 to 12km/h after a short warm up. Thought about stopping but it went away completely after only a couple of minutes. Felt quite good for the rest, much more pleasant than it would have been outside (had the air conditioner and fan going and a water bottle).

Saturday Jan 13, 2007 #

Running 38:13 [3] 7.35 km (5:12 / km) +120m 4:48 / km
ahr:132 max:141 slept:6.6 weight:68.7kg shoes: Brooks Adrenaline GTS 6

Rehab loop. Tried out the course feature on the garmin which I think may have influenced me to start a bit faster than normal. Tried to keep hr around 130 once I found a screen that showed it. Beat last week by 720m. Slight tenderness at base of left heel towards the end. Bit of a tight spot in upper right calf early on.

Orienteering race (Metro Series) 30:18 [3] 5.66 km (5:21 / km)
ahr:143 max:154 shoes: Mizuno Wave Nirvana

Medium Course at Lake Gwelup with Rachel. Same deal as last week planned to do short with pram racing Matt but he played cricket and Penny demanded Liam so we did the medium. Ran a bit harder than intended. Rachel thinks I was pushing the pace, I think it was her. I think she set the pace early and then I got a bit competitive trying to get past Anthea which we did in the end because she had to do a longer leg at the finish to get a different last control. I think our route was pretty close to optimal. Heel a bit sore afterwards, didn't notice it much while running.

Friday Jan 12, 2007 #

Cycling 1:26:50 [2] 38.8 km (26.8 kph)
slept:6.8 weight:68.8kg

Ride to work. All the way this time.

Cycling 1:36:00 [2] 38.9 km (24.3 kph)

Ride all the way home from work. Tried a different route through Rivervale but it didn't work out, about the same distance but much slower. Just a light crosswind going up the hill, no howling Westerly. Wasn't concentrating at the bottom of Leithdale Rd and didn't get down to my bottom gear before it was too steep to change. Managed to drop it down turning into Ryecroft which I needed to make it up the last 200m of the steep section. I don't think I can face it again on Monday, might drive to Darlington or just run instead.

Thursday Jan 11, 2007 #

Running intervals 10:00 [3] 2.14 km (4:40 / km)
ahr:141 max:152 slept:6.6 weight:68.9kg shoes: Brooks Adrenaline GTS 6

5.5 laps of "sprinting" the straights and jogging the bends at GF oval. Actually my sprint never got faster than 3min/km so it was a pretty easy session. Felt good on the downhill straight.

Running warm up/down 28:00 [2] 4.85 km (5:46 / km) +50m 5:29 / km
ahr:130 max:137 shoes: Brooks Adrenaline GTS 6

Warm up to oval the long way (18:40) and back the short way (9:20). Heel starting to feel a little tender on the way home.

Wednesday Jan 10, 2007 #

Running 42:58 [3] 8.7 km (4:56 / km) +100m 4:40 / km
slept:6.6 weight:68.9kg shoes: Mizuno Wave Nirvana

Usual lap of KP with Ivan. Feeling quite stiff and started pretty slowly but the pace went up when another runner turned onto our track just ahead of us at the bottom of the hill. I think it was Patrick Smith who I have had some close races with at WAMC runs a few times. Felt a bit better after the effort.

Tuesday Jan 9, 2007 #

Running 1:15:46 [2] 12.88 km (5:53 / km) +220m 5:25 / km
ahr:126 max:146 slept:6.4 weight:68.9kg shoes: Brooks Adrenaline GTS 6

Easy run with Rachel and Erin. Supposed to be 2 hours but Erin only wanted to do about 70, Rachel felt crap and my heel started to get sore so we didn't make it. Didn't want to get out of bed but actually felt quite good once we got going. Might see if my heel can handle doing the other 45 minutes this afternoon.

Note

Rachel talked me out of trying to do the other 45min.

Monday Jan 8, 2007 #

Cycling 1:29:20 [2] 38.2 km (25.7 kph)
slept:6.9 weight:69kg

Ride to work from Darlington. Tried to ride around the river but got a bit lost around Ascot so reverted to usual route then decided to go back to river hence the extra 5km.

Cycling 1:17:10 [2] 33.2 km (25.8 kph)

Rode home the direct way. Felt surprisingly strong up the hill (7:38), might even ride all the way on Friday.

C • Wind Assisted? 2

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