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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig

In the 7 days ending May 3, 2020:

activity # timemileskm+mload
  Running7 5:45:36 36.34(9:31) 58.49(5:55) 36676.3
  Cycling1 46:15 5.7(7.4/h) 9.18(11.9/h)3.9
  Total8 6:31:51 42.05(9:19) 67.67(5:47) 36680.2
  [1-5]8 6:19:24

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MoTuWeThFrSaSu

Sunday May 3, 2020 #

8 AM

Running long 1:21:31 intensity: (8:41 @1) + (1:10:14 @2) + (2:22 @3) + (14 @4) 13.21 km (6:10 / km) +140m 5:52 / km
ahr:121 max:153 shoes: Brooks Glycerin 15 Black

Socially distant family run/ride. Outside of left foot sore for the first half an hour, got a couple of sharp pains under the ball of the foot up near the top corner of KP and then it was pretty good after that. Right Achilles a bit achey at times but never bad.

Saturday May 2, 2020 #

9 AM

Running tempo 50:40 intensity: (48 @1) + (9:35 @2) + (16:14 @3) + (24:03 @4) 10.09 km (5:01 / km) +1m 5:01 / km
ahr:141 max:157 shoes: Brooks Glycerin 15 Black

25min at 12k pace around McGillivray and Perry Lakes while Liam had a tennis lesson. Aiming for 4:20/km but I think 4:25 would have been better for me today. Started out into the wind and was then constantly pushing a little harder than I wanted to try to get back on pace. Stopped watching the pace after I left McGillivray but I think I still kept the slightly too hard effort. Getting quite sore in the peroneal tendons on the left foot by the end. Didn't notice any soreness on the right but that might have just been because I was distracted by the left.
4 PM

Cycling 46:15 intensity: (12:27 @0) + (29:24 @1) + (3:41 @2) + (43 @3) 9.18 km (11.9 kph)
ahr:84 max:135

Following Liam around Richard's photo orienteering course at UWA. Liam was running pretty fast at times so I had to take some shortcuts to keep up on the bike.
C • Testing? 3

Friday May 1, 2020 #

5 PM

Running 36:07 intensity: (4:51 @1) + (29:46 @2) + (1:27 @3) + (3 @4) 6.22 km (5:49 / km) +52m 5:34 / km
ahr:122 max:145 shoes: Solar Glide Blue

Easy run in KP by myself. Felt quite good by the time I got to the top of the hill. Tried to keep it easy in the hope that I can manage a tempo tomorrow morning.

Thursday Apr 30, 2020 #

5 PM

Running 34:32 intensity: (18:14 @1) + (15:12 @2) + (58 @3) + (8 @4) 5.35 km (6:27 / km) +29m 6:17 / km
ahr:115 max:148 shoes: Brooks Glycerin 15 Black

Easy run with Rachel. Started out through Tregonning to check that Amy was on her way home from hockey training but she was already back at Ruby's house. Wandered around the cemetery to get it over 5k.

Wednesday Apr 29, 2020 #

4 PM

Running intervals 51:15 intensity: (19:12 @1) + (16:29 @2) + (9:07 @3) + (6:27 @4) 8.18 km (6:16 / km)
ahr:122 max:151 shoes: Solar Glide Blue

2x3min, 2x2min, 2x1min, all with 2min walk recovery. Same session as Saturday but just me and Liam this time. Both of us felt we were going to struggle a bit this time and I said "let's just ease into it" as we started the first effort. I thought we did but it ended up being a bit faster than last time all the way through.

Tuesday Apr 28, 2020 #

5 PM

Running 59:19 intensity: (4:30 @1) + (48:04 @2) + (6:45 @3) 10.41 km (5:42 / km) +124m 5:23 / km
ahr:124 max:133 shoes: Brooks Glycerin 15 Black

Easy run in KP after work. Just did a version of the old Wednesday night loop trying not to let the heart rate go over 130 much.

Monday Apr 27, 2020 #

9 AM

Running 32:12 intensity: (20:20 @1) + (11:37 @2) + (15 @3) 5.03 km (6:24 / km) +19m 6:17 / km
ahr:112 max:134 shoes: Brooks Glycerin 15 Black

Standard easy 5k with Rachel with some untimed drills and strides near the end. A bit stiff around the right Achilles last night and this morning but it was pretty much completely fine running. Felt very comfortable.

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