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Training Log Archive: Craig

In the 7 days ending Sep 6, 2020:

activity	#	time	miles		km		+m	load
Running	7	4:59:35	34.92	(8:35)	56.2	(5:20)	493	79.5
Orienteering	1	1:09:30	5.23	(13:18)	8.41	(8:16)	178	24.8
Total	7	6:09:05	40.15	(9:12)	64.61	(5:43)	672	104.3
[1-5]	7	6:08:58

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Sunday Sep 6, 2020 #

Event: Bush 7 Ngangaguringguring

9 AM

Running 4:53 0.63 km (7:49 / km) +8m 7:21 / km
ahr:130 max:175

Orienteering 1:09:30 8.41 km (8:16 / km) +178m 7:28 / km
ahr:137 max:160 shoes: Speedcross Vario

H2 at Nganga with Liam. Tried to take it easy from the start but realised pretty quickly that I really wasn't so pulled it back a bit after the first minute or so. I thought I was taking it easy enough that Liam wouldn't have any trouble keeping up but he is clearly a lot further behind me on terrain strength and technique than he is on straight running speed. I think he was already struggling a bit by number 1 and was shattered by the time we finished the tougher early part of the course up to number 8. From there I had to keep dropping the pace more on each leg to avoid dropping him. Didn't feel super precise with the navigation but didn't have any real problems apart from a slight parallel error on the short leg up to 5. Took the finish just slow enough to entice Liam into a final sprint where he put 5 second on me in the last 50m.

H2 Course - Splits

Saturday Sep 5, 2020 #

7 AM

Running 49:04 9.33 km (5:16 / km) +67m 5:05 / km
ahr:130 max:155 shoes: Solar Glide Blue and White

Easy run from Shenton turf during the warm up and first quarter of Amy's hockey. Lower calves still a bit sore but otherwise felt reasonably good. Started with Rachel but she dropped back after Lemnos Street.

C • Dropped back? 1

Friday Sep 4, 2020 #

6 AM

Running 1:00:10 10.14 km (5:56 / km) +65m 5:45 / km
ahr:119 max:144 shoes: Brooks Glycerin 15 Black

Easy run with Rachel through UWA, around Matilda Bay and a little loop in KP. Feeling much more need for recovery today.

Thursday Sep 3, 2020 #

7 AM

Running 47:23 9.17 km (5:10 / km) +98m 4:54 / km
ahr:130 max:138 shoes: Solar Glide Blue and White

Easy run in KP on some terrific tracks past mighty marri and beautiful banksia. Feeling quite stiff and sore in the lower legs on waking but felt quite ok running. Kept it a little shorter today to make up for yesterday.

C • Satire? 2

Wednesday Sep 2, 2020 #

6 AM

Running 50:58 10.65 km (4:47 / km) +92m 4:35 / km
ahr:139 max:172 shoes: Brooks Glycerin 15 Black

Rosalie run. Still in bed at 5:55 so I was feeling a bit rushed to make the 6:00am start and didn't do all the loosening up exercises I usually do. Got over to Rosalie Park at 6:03 and stretched a little while waiting for the group to run past. Felt alright down to UWA but started to feel the pace was a little fast for me after that. A heavy shower on the way to the war memorial left me feeling as though I was sliding around a lot in my shoes so tied then a bit tighter at the regroup. In no man's land for most of the run down but caught up to the leaders just before peeling off for home. Probably should have waited another week or two.

Tuesday Sep 1, 2020 #

6 AM

Running 50:44 9.67 km (5:15 / km) +106m 4:58 / km
ahr:127 max:141 shoes: Solar Glide Blue and White

Easy run in KP while Liam did S&C. With Rachel up to the top but went a little further and faster coming back. Frisbee soreness was probably a little worse on waking up but felt good running. Surprisingly nice conditions with no rain, a tailwind pushing us up the hill and quite sheltered for the rest.

Monday Aug 31, 2020 #

7 AM

Running 36:23 6.61 km (5:30 / km) +58m 5:16 / km
ahr:123 max:130 shoes: Brooks Glycerin 15 Black

Easy run in KP. Shortened a bit to make up for yesterday's longer run but I think it was really throwing the frisbee with Liam yesterday afternoon that I was needing to make allowances for. Lots of little sprints wearing the frees left my feet and ankles a bit stiff and sore. Right shoulder a bit sore too.

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