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Training Log Archive: Craig

In the 7 days ending Jun 24, 2007:

	activity	#	time	miles		km		+m				load
	Running	5	3:03:16	22.79	(8:02)	36.68	(5:00)	460				54.6
	Orienteering	1	1:09:51	7.54	(9:16)	12.14	(5:45)	460	18 /	21c	85%	34.9
	Total	5	4:13:07	30.34	(8:21)	48.82	(5:11)	920	18 /	21c	85%	89.6
averages - sleep:6.2 weight:68.4kg

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Sunday Jun 24, 2007 #

Orienteering race (Hill Park Dale) 1:09:51 [4] *** 12.14 km (5:45 / km) +460m 4:50 / km
spiked:18/21c slept:6.3 weight:68.4kg shoes: Adidas Swoop II

Badge Event at Hill Park Dale. Straight line 11km, 445 climb. Not a very difficult course despite the fact that about a third of the controls were not quite in the right spot. Felt pretty tired all the way, out of breath on the flat and weak on the hills. About half way around I started thinking maybe I should have taken a gel with me and was a little depressed to see that I had only been going for 35 minutes when it felt like about an hour and a half. First time in these shoes for a while, both achilles sore when I finished but didn't notice it much while running.

Running warm up/down 6:00 [3] 1.0 km (6:00 / km) +60m 4:37 / km
shoes: Adidas Swoop II

Ran up and down the hill near the start a couple of times to try to warm up quickly. Didn't really work.

Saturday Jun 23, 2007 #

Note
(rest day)

Rained a lot. Training never seemed like a good idea.

Friday Jun 22, 2007 #

Running (treadmill) 35:30 [3] 8.0 km (4:26 / km)
shoes: Mizuno Wave Nirvana

Didn't have time to run before work and it was wet outside (finally) by the time I got home so I decided to take the soft option and run on the treadmill while Liam slept and Rachel went shopping.
Time and distance is approximate because I tried to use Rachel's little radio but it kept falling off and every time it did the treadmill safety cord got pulled off and reset the treadmill. Increased the pace a bit after the second stop to vent my frustration. Felt I was having to restrict my stride a bit until I got to about 18.6km/h then pushed it up to 20km/h for 400m before easing off. Last 3k was 11:12 from a standing start with the middle 1500m in about 4:55.

Thursday Jun 21, 2007 #

Running tempo 24:00 [4] 5.71 km (4:12 / km) +70m 3:58 / km
shoes: ASICS Gel Nimbus VII

3x8min tempo efforts with 3min jog recovery on 10k loop. Felt crap.

Running warm up/down 24:26 [2] 4.11 km (5:57 / km) +90m 5:21 / km
shoes: ASICS Gel Nimbus VII

Warm up to O'Connor Rd 15:39, 2x3min recoveries, 2:47 warm down.

Wednesday Jun 20, 2007 #

Running 44:20 [1] 7.4 km (5:59 / km) +120m 5:32 / km
slept:6.0 weight:68.4kg shoes: ASICS Gel Nimbus VII

Rehab loop with Rachel and Rob (had to work yesterday so stayed home today instead). Felt great today. Really struggled to go slow enough to stay with Rob, felt as though I was trying to run on the spot the whole way. I can't believe I ran this loop 5 minutes slower on my own once. Left heel sore all the way, I think due to massage earlier in the day.

Tuesday Jun 19, 2007 #

Running intervals 12:50 [5] 3.6 km (3:34 / km)
ahr:158 max:167 shoes: ASICS Gel Nimbus VII

6x600m with 1min jog recovery around top ovals at Rosalie Park. Ave hr on the recoveries was 160.

Running warm up/down 36:10 [2] 6.86 km (5:16 / km) +120m 4:51 / km
shoes: ASICS Gel Nimbus VII

Warm up through Kings Park and a bit around ovals including a few times up and down the bank between upper and lower ovals 4.24km 22:20. 5 recoveries of about 200m each. Warm down shortest route back to work 1.7km 8:50. Starting to feel the left heel a bit on the warm down.

Monday Jun 18, 2007 #

Note
(rest day)

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