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Training Log Archive: Craig

In the 7 days ending Mar 18, 2018:

activity	#	time	miles		km		+m	load
Running	7	6:27:38	44.43	(8:43)	71.5	(5:25)	453	101.4
Tennis	3	3:00:00						18.0
Gym	1	40:00						14.0
Total	11	10:07:38	44.43		71.5		453	133.4
[1-5]	11	10:07:21

2:42

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Sunday Mar 18, 2018 #

6 AM

Running 42:58 7.05 km (6:06 / km) +56m 5:52 / km
ahr:117 max:135 shoes: Brooks Ghost 10

Little loosener run in KP. Definitely feeling as though I needed loosening up but not sure if the run really helped. Did a few gentle drills and strides near the end.

8 AM

Tennis 1:00:00 [1]

A bit of a warm up hit with Liam before his singles and again before or doubles plus a match against Andrew & Annabelle Lovegrove which we won 4-2 4-2.

3 PM

Tennis 1:00:00 [1]

Went back a bit early to watch some of the green ball matches of the kids Liam has been mentoring and had a bit of a hit on the hard courts. Semi final of parent & child doubles against Bec & Monty which we won 4-2 4-1. Liam definitely carrying me in this one, I was probably the worst player on court but Liam was good enough to make up for it.

Saturday Mar 17, 2018 #

4 AM

Running long 1:30:09 19.18 km (4:42 / km) +118m 4:34 / km
ahr:141 max:178 shoes: Brooks Ghost 10

Club champs parent and child doubles is tomorrow so I wanted to get the long run done today instead. I had been awake since 3am so eventually decided I might as well get up and get the run done before Rachel left for O training. I had intended to do the 5/8 surge course but it was too dark when I started so I did an out and back around the river first and then headed into KP as it started to get light. Kept the pace pretty solid all the way, pushed a bit harder coming back with the wind around the river, eased off a bit climbing into KP and then pushed it a bit again at the end trying to make it back in 90min.

9 AM

Tennis 1:00:00 [1]

Played a little doubles with Daniel and Zak until Zak's lesson started, then hit with Liam until Amy's match play finished.

Friday Mar 16, 2018 #

6 AM

Running 55:43 10.82 km (5:09 / km) +84m 4:57 / km
ahr:129 max:139 shoes: Brooks Ghost 10

Steady run around KP. Feeling quite good, had to make an effort to hold myself back.

Thursday Mar 15, 2018 #

6 AM

Gym 40:00 [3]

Pump with CC. Did biceps and triceps instead of chest and back. I stuck to very light weights for those.

5 PM

Running 35:44 6.43 km (5:33 / km) +26m 5:27 / km
ahr:121 max:137 shoes: Brooks Glycerin 14 Black

Jogged over to Cliff Sadlier reserve after work and did a few loops of the training Rachel organised, which was actually a repeat of something I set years ago. Felt reasonably good once I'd warmed up a bit.

Wednesday Mar 14, 2018 #

5 AM

Running intervals 1:02:19 12.35 km (5:03 / km) +50m 4:57 / km
ahr:133 max:156 shoes: Brooks Ghost 10

20min warm up down through UWA to the river, then 6x3min hard, 2min easy. Took the first couple of efforts pretty easy, just continuing to warm up really. Started to get going towards the end of the third effort, which was the first one with the wind. Conditions were more pleasant than I expected with a decent Southerly breeze coming off the river. Started to rain just after I finished which helped to cool down a bit faster while stretching.

Tuesday Mar 13, 2018 #

5 AM

Running 52:08 7.62 km (6:50 / km) +80m 6:30 / km
ahr:108 max:125 shoes: Brooks Ghost 10

Tried to go out for a run before Liam's 7:15 tennis lesson but I just wasn't awake enough so ended up walking a lot of it.

Running 12:20 2.18 km (5:40 / km) +3m 5:38 / km
ahr:116 max:131 shoes: Brooks Ghost 10

Over to the tennis club with Liam. Had to go a bit faster to keep up with Liam on his bike.

Monday Mar 12, 2018 #

7 AM

Running 36:17 5.88 km (6:10 / km) +37m 5:59 / km
ahr:119 max:151 shoes: Brooks Ghost 10

Easy 5k plus drills and strides. Right achilles a bit sore on waking but didn't bother me while running.

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