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Training Log Archive: Craig

In the 7 days ending May 21, 2017:

	activity	#	time	miles		km		+m	load
	Running	6	4:15:39	28.59	(8:56)	46.01	(5:33)	424	64.2
	Gym	1	45:00						15.8
	Orienteering	1	15:58	2.09	(7:39)	3.36	(4:45)	2	14.4
	Total	7	5:16:37	30.68		49.37		426	94.4
averages - weight:71.1kg

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Sunday May 21, 2017 #

10 AM

Running 53:49 [2] 9.27 km (5:48 / km) +91m 5:32 / km
shoes: Saucony Triumph ISO 2 Blue

Easy lap around the outside of KP with Rachel after tennis was cancelled because of the rain. Heel feeling better than I thought it would after yesterday's sprint but I was struggling to keep up with Rachel.

Saturday May 20, 2017 #

Event: NavDash 5 - ECU Mt Lawley

1 PM

Running warm up/down 15:57 [3] 3.0 km (5:19 / km) +1m 5:18 / km
shoes: Saucony Triumph ISO 2 Blue

Decided I should do a proper warm up this time so ran down past the tennis club and around the ovals.

Orienteering race 15:58 [5] 3.36 km (4:45 / km) +2m 4:45 / km
shoes: Saucony Triumph ISO 2 Blue

NavDash ECU Mt Lawley.
Nothing much to report really. Reasonably straight forward course and didn't really have any problems. Didn't feel very fast but kept going ok. Did see Russell Buchanan go into 10 through the out of bounds but judging from the splits he must have gone back around the legal way when I told him. A little surprised to be within a minute of Sten and Ricky but I guess they are not in peak form right now either.

Running warm up/down 8:47 [2] 1.34 km (6:34 / km) +6m 6:26 / km
shoes: Saucony Triumph ISO 2 Blue

Little jog around the lake on the other side of the campus with Rachel.

Long - Splits

Friday May 19, 2017 #

7 AM

Running 33:44 [2] 6.14 km (5:30 / km) +66m 5:13 / km
shoes: Saucony Triumph ISO 2 Blue

Very late getting out of bed so just did a short loop in KP. Not feeling too bad running considering how stiff and sore I felt before getting up.

Thursday May 18, 2017 #

6 AM

Gym 45:00 [3]

Pump with CC. A bit too ambitious with the bench press. Will pay for that over the next few days. Lunges were harder today as well, I think because there were more slow reps.

Wednesday May 17, 2017 #

6 AM

Running tempo 49:09 9.7 km (5:04 / km) +102m 4:49 / km
shoes: Saucony Triumph ISO 2 Blue

GA's 5/8 surges 1-4 (of 7). Did it in daylight today which felt a lot easier in some parts, particularly the sandy track heading towards the DNA tower and down the broadwalk. Felt I was having to resist the urge to push harder on the last effort rather than having to concentrate to keep pushing. Signs of progress.

Tuesday May 16, 2017 #

6 AM

Running 30:00 [3] 5.52 km (5:26 / km) +41m 5:14 / km
weight:71.1kg shoes: Saucony Triumph ISO 2 Blue

Even more of a struggle to get out the door than yesterday. Stayed mostly on hard surfaces because I didn't feel like taking a headlamp.

Monday May 15, 2017 #

6 AM

Running long 1:04:13 [2] 11.05 km (5:49 / km) +117m 5:31 / km
shoes: Saucony Triumph ISO 2 Blue

Slow, wet and dark run around KP. Delayed the long run from Sunday because my heel was feeling a little sore Sunday morning. Feeling rather unenthused this morning, depressed even, but got myself out the door and was feeling a lot better by the end.

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