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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig

In the 7 days ending Jun 17, 2007:

activity # timemileskm+mload
  Running6 5:36:01 41.74(8:03) 67.17(5:00) 112096.3
  Orienteering1 1:23:00 6.93(11:59) 11.15(7:27) 48029.0
  Total7 6:59:01 48.67(8:37) 78.32(5:21) 1600125.4
averages - sleep:6.3 weight:68.7kg

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MoTuWeThFrSaSu

Sunday Jun 17, 2007 #

Orienteering (Malmalling North) 1:23:00 [3] *** 11.15 km (7:27 / km) +480m 6:08 / km
shoes: VJ Integrator

Training at Malmalling with Rhys. Put out tapes for 4 short courses (1.6-1.8km) then followed Rhys on two of the courses picking up tapes and picked up a few more tapes on the way back. Felt tired on the hills. Right heel getting pretty sore from shoes rubbing. Left heel good apart from shoes rubbing a bit here too. Rhys was going really well.

Saturday Jun 16, 2007 #

Running long 1:28:08 [3] 17.4 km (5:04 / km) +420m 4:31 / km
slept:6.2 weight:68.6kg shoes: ASICS Gel Nimbus VII

Long run out through the gauntlet, down to North Ledge and back on the 90min loop. Felt fairly good early but left heel and right hip flexor started to hurt near North Ledge. Hip flexor came good but heel just got worse. Struggled a bit on the hills in the second half. Finished quite fast becasue I wanted the pain to end. Still enjoyed the run.

Friday Jun 15, 2007 #

Running 48:36 [2] 9.9 km (4:55 / km) +160m 4:33 / km
slept:6.5 weight:68.7kg shoes: ASICS Gel Nimbus VII

10k loop easy. Felt good this morning. No chain.

Thursday Jun 14, 2007 #

Running tempo 20:00 [4] 4.4 km (4:33 / km) +120m 4:00 / km
ahr:147 max:155 shoes: ASICS Gel Nimbus VII

5x4min with 2min jog recovery. From 5k tt start followed powerline then up to rehab area and back along fenceline to Moola Rd. Felt pretty sluggish and heavy in the legs. Felt best on the warm down which was faster than all but one of the efforts.

Running warm up/down 32:00 [2] 5.87 km (5:27 / km) +80m 5:06 / km
shoes: ASICS Gel Nimbus VII

Warm up to 5k tt start, 4x2min recoveries and warm down from near Moola Rd.

Wednesday Jun 13, 2007 #

Running 44:41 [2] 8.7 km (5:08 / km) +100m 4:51 / km
shoes: ASICS Gel Nimbus VII

Usual lap of KP with Ivan. Nice steady pace tonight. Knees a bit sore early on, otherwise felt quite good. Heel was fine.

Tuesday Jun 12, 2007 #

Running intervals 14:08 [5] 4.0 km (3:32 / km)
shoes: ASICS Gel Nimbus VII

4x1km with 300m recovery on the treadmill at 17km/h with recoveries at 10km/h. Each one felt a little different, never really comfortable but not struggling either. Might have felt better going a little faster.

Running warm up/down 37:43 [2] 7.0 km (5:23 / km) +80m 5:06 / km
shoes: ASICS Gel Nimbus VII

Warm up run to O'Connor Rd and back (26:18), 200m treadmill warm up, 3x300m recoveries and 900m cool down.

Monday Jun 11, 2007 #

Running 50:45 [2] 9.9 km (5:08 / km) +160m 4:45 / km
slept:6.2 weight:68.8kg shoes: ASICS Gel Nimbus VII

10k loop easy. Felt good. Heel not bad but could feel it a little right at the base of the heel.

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