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Training Log Archive: Craig

In the 7 days ending Apr 26, 2020:

activity # timemileskm+mload
  Running7 5:51:45 37.32(9:26) 60.06(5:51) 47978.8
  Cycling1 1:01:26 12.71(12.4/h) 20.46(20.0/h) 1399.7
  Total8 6:53:11 50.03(8:16) 80.51(5:08) 61788.5
  [1-5]8 6:52:50

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MoTuWeThFrSaSu

Sunday Apr 26, 2020 #

10 AM

Running 1:20:41 intensity: (8:31 @1) + (1:10:02 @2) + (2:08 @3) 12.72 km (6:21 / km) +96m 6:07 / km
ahr:120 max:136 shoes: Brooks Glycerin 15 Black

Easy long run with Rachel over to Reabold and back. Out via Shenton Bushland and McGillivray, Camel Lake trail and back via Daglish. I asked Rachel if we could walk back from 80min and she said yes but when I stopped she kept going so I had to start again which was just enough to push me over 60km for the week. A little sore around the back of the outside of the right ankle but never bad. Much better than last week.

Saturday Apr 25, 2020 #

10 AM

Cycling 1:01:26 intensity: (43:26 @1) + (10:48 @2) + (4:59 @3) + (1:18 @4) + (55 @5) 20.46 km (20.0 kph) +139m
ahr:111 max:185

Out to the end of the railway path in Cottesloe and back. Came back along the coast for a bit and had to ride a bit harder than I wanted to because it was really busy and I didn't want to hold up traffic too much. Feeling disturbingly tired towards the end.
5 PM

Running intervals 48:40 intensity: (16:34 @1) + (18:41 @2) + (7:33 @3) + (5:52 @4) 7.9 km (6:10 / km)
ahr:123 max:152 shoes: Solar Glide Blue

Liam's speed endurance session with the whole family.
2x3min, 2x2min, 2x1min, all with 2min walk recovery. Faster than I expected to have to run tonight even though I was running on the inside and cutting the corners a bit. I thought I would try not to run much under 4min/km but we were already going under on the 3 min efforts. Didn't actually feel any soreness tonight but I expect I will tomorrow. Liam was 5-10 sec/km faster than me on most of the efforts and 20+ on the last. I think the walk recoveries suit him better but even on the first effort I had the feeling he was running better than previous weeks.

Friday Apr 24, 2020 #

5 PM

Running 41:42 intensity: (11 @0) + (6:18 @1) + (34:08 @2) + (56 @3) + (9 @4) 7.12 km (5:51 / km) +68m 5:35 / km
ahr:120 max:157 shoes: Brooks Glycerin 15 Black

Easy run in KP with Rachel while Amy rode her bike. Felt way better than expected, almost pain free.

Thursday Apr 23, 2020 #

5 PM

Running 39:41 intensity: (5 @0) + (7:01 @1) + (30:03 @2) + (2:11 @3) + (21 @4) 6.58 km (6:02 / km) +61m 5:46 / km
ahr:119 max:155 shoes: Solar Glide Blue

Easy run in KP. Feeling very broken. Yesterday was too hard.

Wednesday Apr 22, 2020 #

5 PM

Running tempo 54:52 intensity: (5 @0) + (4:34 @1) + (5:13 @2) + (21:30 @3) + (23:17 @4) + (13 @5) 11.26 km (4:52 / km) +98m 4:40 / km
ahr:139 max:160 shoes: Brooks Glycerin 15 Black

Started out with Rachel on a hardish lap of KP. I couldn't handle the early pace so I started my harder lap from the Poole Ave crossing where I always used to take a split in the old days. Gradually picked the pace up from there and started pulling Rachel back. Predictably ended up going pretty much as hard as I could by the end. 35:57 for the full lap (22:05, 13:52). I think my best starting from the top was 29:47 (12:02, 17:45).

Tuesday Apr 21, 2020 #

5 PM

Running 45:14 intensity: (9:48 @1) + (34:12 @2) + (1:05 @3) + (9 @4) 7.38 km (6:08 / km) +87m 5:47 / km
ahr:118 max:148 shoes: Brooks Glycerin 15 Black

Easy run in KP with Rachel. Felt a bit tired early but the second half felt very comfortable.

Monday Apr 20, 2020 #

5 PM

Running 40:55 intensity: (8:41 @1) + (30:47 @2) + (1:27 @3) 7.1 km (5:46 / km) +69m 5:30 / km
ahr:119 max:136 shoes: Solar Glide Blue

Easy run in KP. Felt a bit worn out. Sore on lateral side of right Achilles but it was getting better by the end.

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