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Training Log Archive: Craig

In the 7 days ending Aug 14, 2021:

activity # timemileskm+mload
  Running6 3:10:51 22.21(8:36) 35.74(5:20) 28776.9
  Cycling5 2:00:31 23.83(11.9/h) 38.35(19.1/h) 34626.9
  Orienteering1 16:38 1.82(9:07) 2.93(5:40)8.0
  Total11 5:28:00 47.86(6:51) 77.03(4:15) 633111.8
  [1-5]11 5:27:02

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SuMoTuWeThFrSa

Saturday Aug 14, 2021 #

Event: Willetton SHS Sprint SOL
 
2 PM

Running 10:51 intensity: (36 @1) + (6:11 @2) + (3:45 @3) + (19 @4) 1.93 km (5:37 / km) +1m 5:36 / km
ahr:127 max:146

Orienteering 16:38 intensity: (17 @1) + (13 @2) + (1:15 @3) + (14:53 @4) 2.93 km (5:40 / km)
ahr:149 max:157


Hard Long - Splits

Friday Aug 13, 2021 #

8 AM

Running 28:35 intensity: (15 @1) + (2:03 @2) + (25:27 @3) + (50 @4) 5.18 km (5:31 / km) +84m 5:06 / km
ahr:135 max:155 shoes: Solar Glide Black and Orange

Run to work. Initial route choice was blocked by some herbicide spraying but it was a nice morning to do a bit extra anyway.
6 PM

Running 23:31 intensity: (33 @1) + (9:12 @2) + (9:34 @3) + (4:02 @4) + (10 @5) 4.34 km (5:25 / km) +38m 5:12 / km
ahr:135 max:163 shoes: Solar Glide Black and Orange

Home from work. Felt easy but not very smooth, a bit stiff in the quads.

Thursday Aug 12, 2021 #

7 AM

Cycling 17:39 intensity: (4:15 @1) + (4:55 @2) + (5:46 @3) + (2:43 @4) 4.53 km (15.4 kph) +75m
ahr:127 max:149

Ride to work.
2 PM

Cycling 14:48 intensity: (5:13 @1) + (1:22 @2) + (3:41 @3) + (4:15 @4) + (17 @5) 4.78 km (19.4 kph) +54m
ahr:127 max:176

Ride home from work, a bit early because I noticed a Pfizer vaccination available today in Subi when I was looking into booking a skin check.
C • Pfizer 3
5 PM

Running 35:08 intensity: (14 @1) + (10:26 @2) + (35 @3) + (4:40 @4) + (19:13 @5) 6.03 km (5:50 / km) +13m 5:46 / km
ahr:151 max:176 shoes: Solar Glide Black and Orange

Struggled around the lakes for a bit while Liam hit with Daman and all the fast runners whizzed by doing there threshold session. Saw Rob Cattrall walking his dogs.

Wednesday Aug 11, 2021 #

4 PM

Running 1:02:40 intensity: (38 @1) + (3:43 @2) + (40:23 @3) + (17:56 @4) 12.02 km (5:13 / km) +134m 4:56 / km
ahr:140 max:157 shoes: Brooks Glycerin 16 Black/Orang

Ran from home to Reabold to help motivate me to get through a longer run to make up for missing last night. Had a young guy run past me up the steep hill next to the pines. I was pushing hard to keep moving forward at about 8 min/km and he looked as though he was cruising at sub 4min/km. By the time I reached the top he was already through the bottom of the next gully and half way up the other side. A little bit later I had a group of 3 young guys join in from a side track as I ran past. I was able to keep up with them for a little while because it was downhill and they were doing a jog recovery. They disappeared pretty quickly on the next uphill, but nowhere near as fast as the first guy.

Tuesday Aug 10, 2021 #

6 AM

Cycling 15:41 intensity: (3:30 @1) + (3:27 @2) + (2:31 @3) + (4:43 @4) + (1:30 @5) 4.86 km (18.6 kph) +75m
ahr:132 max:179

Ride to work. Didn't choose the best day to do my first ride to work in two months but did manage to dodge the rain.
3 PM

Cycling 15:22 intensity: (5:16 @1) + (39 @2) + (9:19 @3) + (8 @4) 4.55 km (17.8 kph) +70m
ahr:126 max:146

Home from work. I thought Mount St might be better with proper shoes on but it really wasn't.
8 PM

Note

Matt was sick, I was lazy.

Monday Aug 9, 2021 #

6 PM

Running 30:06 intensity: (52 @1) + (6:21 @2) + (11:31 @3) + (11:22 @4) 6.24 km (4:49 / km) +16m 4:46 / km
ahr:137 max:158 shoes: Solar Glide Black and Orange

Run home from work around the river. Tried to push the pace a bit. Felt faster than it was.

Sunday Aug 8, 2021 #

4 PM

Cycling 57:01 intensity: (58 @0) + (38:28 @1) + (13:38 @2) + (3:07 @3) + (50 @4) 19.64 km (20.7 kph) +73m
ahr:105 max:150

Easy ride out to CCGS and back with Rachel. Bike running really smoothly, my cleaning effort a few weeks ago must have been more effective than I thought at the time.

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