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Training Log Archive: Craig

In the 7 days ending Mar 11, 2018:

activity # timemileskm+mload
  Running7 4:44:04 30.88(9:12) 49.69(5:43) 29458.9
  Tennis1 1:00:006.0
  Gym1 40:008.0
  Orienteering1 31:28 3.1(10:09) 4.99(6:18) 4311.8
  Cycling1 17:004.6
  Total10 7:12:32 33.98 54.68 33789.3
  [1-5]10 7:11:53

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Sunday Mar 11, 2018 #

6 AM

Running 42:34 intensity: (10 @0) + (22:17 @1) + (19:40 @2) + (13 @3) + (14 @4) 7.14 km (5:58 / km) +17m 5:54 / km
ahr:114 max:154 shoes: Brooks Ghost 10

Easy run through UWA to the river and back with Rachel. Kind of planned to do a long run but wasn't committed to it enough to actually get out of bed at 5:30.
5 PM

Running 45:23 intensity: (3:40 @1) + (10:48 @2) + (29:44 @3) + (1:11 @4) 8.72 km (5:12 / km) +86m 4:58 / km
ahr:131 max:150 shoes: Brooks Ghost 10

Second half of the long run. Did this soon after getting back from an hour or so at the beach in the afternoon and it was still pretty warm. Wanted to go a bit faster than the morning but never felt great so didn't push it too hard. Probably wasn't really a good idea.

Saturday Mar 10, 2018 #

9 AM

Cycling 17:00 intensity: (2:00 @1) + (8:00 @2) + (5:00 @3) + (2:00 @4)

Sub maximal fitness test for CDAH study. On exercise bike keeping steady cadence of 60 while increasing resistance every minute or so until the heart rate got up to 145. I was at 285W at the end which the guy doing the testing seemed to think was ridiculously high so that was encouraging.

Also did some strength tests, right and left hand grip, chest push and pull and leg strength. Didn't see all the results and wouldn't know what to make of them anyway. I think the grips were 47R, 41L and legs 192, didn't see the chest figure. Would be interesting to see how I compared to last time, I hope that is in the results they send out in 6 weeks.
11 AM

Tennis 1:00:00 [1]

Little hit with Liam on the grass. Liam has pennants semis on grass tomorrow and I need a bit of practice for parent & child doubles at club champs. Pretty clear that I am going to be the weak link in our team.
6 PM

Running 28:04 intensity: (1:28 @1) + (13:50 @2) + (12:46 @3) 5.23 km (5:22 / km) +22m 5:15 / km
ahr:127 max:139 shoes: Brooks Ghost 10

Planned to do about 10k after Rachel got back from helping at hockey uniform shop around 5pm but she ended up having to stay until well after 6pm so just did a short loop instead. Could feel the bike fitness test in the quads a bit.

Friday Mar 9, 2018 #

6 AM

Running 57:35 intensity: (8:48 @1) + (48:12 @2) + (35 @3) 10.29 km (5:36 / km) +73m 5:24 / km
ahr:120 max:136 (sick) shoes: Brooks Ghost 10

Still feeling a bit sick but I felt good at the end of my little run on Wednesday so I thought it would still be fine to go for a run as long as I kept it very easy. Felt ok but probably felt better in the middle than at the end so maybe should have kept it a bit shorter.

Thursday Mar 8, 2018 #

6 AM

Gym 40:00 [2]
(sick)

Pump with CC. Didn't want to skip the session but didn't want to do anything too hard while sick so I just did it with about half the usual weights.

Wednesday Mar 7, 2018 #

6 AM

Running 34:38 intensity: (18:20 @1) + (16:04 @2) + (8 @3) + (6 @4) 5.55 km (6:15 / km) +32m 6:04 / km
ahr:113 max:152 (sick) shoes: Brooks Ghost 10

Little jog with Rachel. Had thought about going long today but have developed a bit of a cold and my heart was acting up a bit last night so thought I had better take it very easy. Actually felt quite good at the end.

Tuesday Mar 6, 2018 #

7 AM

Running 50:19 intensity: (2:52 @1) + (44:14 @2) + (3:13 @3) 8.36 km (6:01 / km) +38m 5:53 / km
ahr:122 max:133 shoes: Brooks Ghost 10

Easy run around KP and RP while Liam had a tennis lesson. I think the lesson was a waste of time as he was too tired from the weekend.

Monday Mar 5, 2018 #

9 AM

Running warm up/down 25:31 intensity: (22 @0) + (3:08 @1) + (16:33 @2) + (5:28 @3) 4.4 km (5:48 / km) +26m 5:38 / km
ahr:122 max:141 shoes: Brooks Ghost 10

Laps of the John XXIII ovals to get a bit of volume in and warm up for sprint training.

Orienteering 11:56 intensity: (27 @1) + (15 @2) + (51 @3) + (10:17 @4) + (6 @5) 2.13 km (5:36 / km) +24m 5:18 / km
ahr:150 max:163 shoes: Brooks Ghost 10

Short sprint course at John XXIII. Had to lift my pace a bit when Amy attempted the repass after I went past her near 5. Lost a bit of time at 14 thinking it would be at the top because the description was a bit dodgy. Had a few others where I lost a little time, mostly because I wasn't reading the map carefully enough.

Orienteering 7:21 intensity: (2:47 @1) + (4:15 @2) + (19 @3) 0.77 km (9:36 / km) +10m 9:00 / km
ahr:119 max:130 shoes: Brooks Ghost 10

Jogged back to see how Amy was going. She was doing fine, just had a couple of little problems before I passed her.

Orienteering 5:33 intensity: (7 @0) + (26 @1) + (1:12 @2) + (1:35 @3) + (2:13 @4) 0.92 km (6:02 / km) +1m 6:00 / km
ahr:134 max:150 shoes: Brooks Ghost 10

Relay with Amy, second leg, course 2. Took a while to work out how to get to the one behind the gate.

Orienteering 6:38 intensity: (5 @2) + (1:46 @3) + (4:47 @4) 1.17 km (5:39 / km) +8m 5:28 / km
ahr:147 max:154 shoes: Brooks Ghost 10

Relay with Amy, fourth leg, course 1. Had a little trouble spotting a couple. Amy looked as though she was having fun.

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