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Training Log Archive: Craig

In the 7 days ending Mar 4, 2018:

activity # timemileskm+mload
  Running4 3:46:03 26.19(8:38) 42.15(5:22) 31664.0
  Orienteering3 2:45:35 12.07(13:43) 19.42(8:32) 11641.1
  Tennis2 1:45:0010.5
  Gym1 40:0014.0
  Total10 8:56:38 38.25 61.56 432129.6
averages - sleep:3

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MoTuWeThFrSaSu

Sunday Mar 4, 2018 #

9 AM

Orienteering 6:36 intensity: (1:22 @2) + (2:56 @3) + (1:53 @4) + (25 @5) 1.07 km (6:11 / km)
ahr:140 max:168 shoes: Brooks Ghost 10

Ultra sprint 1 at Garvey Park.

Orienteering 4:35 intensity: (27 @1) + (1:05 @2) + (2:45 @3) + (18 @4) 0.69 km (6:41 / km) +3m 6:33 / km
ahr:129 max:151 shoes: Brooks Ghost 10

Ultra sprint 2 at Garvey Park.

Orienteering 8:55 intensity: (56 @1) + (6:59 @2) + (1:00 @3) 1.07 km (8:21 / km)
ahr:122 max:135 shoes: Brooks Ghost 10

Ultra sprint 3.

Orienteering 6:01 intensity: (2:00 @1) + (1:52 @2) + (1:12 @3) + (57 @4) 0.68 km (8:52 / km) +4m 8:38 / km
ahr:124 max:159 shoes: Brooks Ghost 10

Ultra sprint 2 again, following Amy this time.

Orienteering 17:32 intensity: (1:27 @1) + (6:24 @2) + (9:41 @3) 2.53 km (6:56 / km) +15m 6:44 / km
ahr:128 max:139 shoes: Brooks Ghost 10

Bush sprint at Garvey Park.

Orienteering 20:04 intensity: (6:54 @1) + (13:03 @2) + (7 @3) 2.2 km (9:08 / km) +13m 8:53 / km
ahr:116 max:130 shoes: Brooks Ghost 10

Collecting controls and tapes at Garvey Park.
3 PM

Orienteering 8:22 intensity: (51 @1) + (1:22 @2) + (4:30 @3) + (1:13 @4) + (26 @5) 1.61 km (5:12 / km)
ahr:134 max:180 shoes: Brooks Ghost 10

Sprintervals at Hale school. Giving Rachel about a 30 second start with Ricky a similar time after me. Really felt the lack of warm up on the first effort.

Saturday Mar 3, 2018 #

2 PM

Orienteering warm up/down 3:58 intensity: (2:28 @1) + (1:21 @2) + (3 @3) + (5 @4) + (1 @5) 0.66 km (6:01 / km) +1m 5:58 / km
ahr:110 max:160 shoes: Brooks Ghost 10

Orienteering 41:09 intensity: (20:43 @1) + (11:31 @2) + (7:00 @3) + (1:27 @4) + (28 @5) 3.3 km (12:29 / km) +35m 11:51 / km
ahr:114 max:175 shoes: Brooks Ghost 10

Route choice exercise with Sten. Pushed the first few legs really hard taking opposite routes with quite long breaks to discuss options but Sten strained his hamstring on an uphill leg in the middle so we just jogged the rest.

Orienteering 21:09 intensity: (6:55 @1) + (3:31 @2) + (3:58 @3) + (5:54 @4) + (51 @5) 1.33 km (15:55 / km) +4m 15:39 / km
ahr:126 max:191 shoes: Brooks Ghost 10

Followed Amy around half of the simplification course but she was using a normal map.

Orienteering 14:42 intensity: (35 @1) + (2:08 @2) + (7:24 @3) + (4:35 @4) 2.82 km (5:12 / km) +25m 4:59 / km
ahr:138 max:152 shoes: Brooks Ghost 10

Ran the full simplification course reasonably hard. Left heel/ankle a bit sore.

Orienteering 12:32 intensity: (4:48 @1) + (6:10 @2) + (1:34 @3) 1.47 km (8:32 / km) +16m 8:05 / km
ahr:117 max:141 shoes: Brooks Ghost 10

Collected a few controls with Wayne.

Friday Mar 2, 2018 #

4 PM

Running 1:06:05 intensity: (1:55 @1) + (14:34 @2) + (48:37 @3) + (59 @4) 12.05 km (5:29 / km) +138m 5:11 / km
ahr:133 max:156 shoes: Brooks Ghost 10

Went to work early so I could take Liam over to Reabold tennis club in the afternoon to try a different group session since he has been so unhappy with his group at Onslow recently. While Liam was playing tennis I went for an easy run around Reabold Hill. Went a little longer than I usually would on a Friday because I don't expect to get a long run in on the weekend with all the sprint training.

Liam much happier with the Reabold group so will probably try their Monday group as well.

Thursday Mar 1, 2018 #

6 AM

Gym 40:00 [3]
slept:3.0

Pump with CC. Just me this morning.
5 PM

Tennis 1:00:00 [1]

Went to have a bit of a hit with Liam but his hand and knee were both a bit sore so ended up being a very low intensity session.

Wednesday Feb 28, 2018 #

6 AM

Running intervals 1:07:37 intensity: (3:08 @1) + (26:54 @2) + (19:17 @3) + (18:18 @4) 12.87 km (5:15 / km) +35m 5:11 / km
ahr:133 max:158 shoes: Brooks Ghost 10

4x(800, 400, 200) with 1min walk recoveries between all reps.
Aiming for the usual 5-10k pace on the 800s, a bit stronger throughout on the 400s and a bit quicker again on the 200s but still staying relaxed. Feeling ok but not really fresh, maybe ran a little harder than ideal yesterday. At the end of the first set I really didn't want to do another but it got easier after that. Alternated direction for each set and the GPS seemed significantly more generous for the 800s on the clockwise sets (2 and 4).
3:07.2, 1:25.5, 41.2 (3:54, 3:34, 3:26)
2:58.6, 1:23.4, 39.5 (3:43, 3:28, 3:17)
3:03.4, 1:23.3, 40.0 (3:49, 3:28, 3:20)
2:58.3, 1:23.4, 37.0 (3:43, 3:29, 3:05)

Tuesday Feb 27, 2018 #

5 AM

Running 1:00:32 intensity: (3:13 @1) + (17:09 @2) + (40:10 @3) 12.18 km (4:58 / km) +110m 4:45 / km
ahr:131 max:144 shoes: Brooks Ghost 10

Easy to moderate run around KP, largely on hard surfaces. Left ankle much better from the start today and felt pretty good generally too.
7 AM

Tennis 45:00 [1]

I thought Liam had a private lesson with Josh but apparently Josh didn't so I ended up hitting with Liam instead.

Monday Feb 26, 2018 #

6 AM

Running 31:49 intensity: (23:37 @1) + (8:12 @2) 5.04 km (6:19 / km) +33m 6:07 / km
ahr:112 max:129 shoes: Brooks Glycerin 14 Black

Easy run with Rachel. Left ankle sore early but feeling fine by the end.

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