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Training Log Archive: Craig

In the 7 days ending Aug 22, 2021:

activity # timemileskm+mload
  Running8 5:01:36 32.67(9:14) 52.58(5:44) 44272.0
  Tennis1 1:05:0010.3
  Cycling2 31:38 5.65(10.7/h) 9.09(17.2/h) 1527.6
  Orienteering1 15:25 1.94(7:57) 3.12(4:56)7.3
  Total11 6:53:39 40.26 64.79 59497.2
  [1-5]11 6:53:00

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MoTuWeThFrSaSu

Sunday Aug 22, 2021 #

Event: NavDash 6 Edith Cowan University, Mt Lawley Campus
 
10 AM

Running warm up/down 11:39 intensity: (11 @0) + (1:12 @1) + (7:03 @2) + (3:13 @3) 2.13 km (5:28 / km)
ahr:123 max:136 shoes: Solar Glide Black and Orange

Warm up over to Mt Lawley Tennis Club and back with a little stop to check out some of the first round action at the UTR tournament.
C • Warm up 3

Orienteering race 15:25 intensity: (27 @1) + (15 @2) + (1:02 @3) + (13:39 @4) + (2 @5) 3.12 km (4:56 / km)
ahr:150 max:161 shoes: Solar Glide Black and Orange

ECU Mt Lawley sprint.
Fairly straight forward course and I tried to push a bit harder from the start than I usually do so this felt like pretty hard work. Made a couple of wrong turns but only for a step or two. Held Liam off this time but he will beat me soon.

Running warm up/down 6:43 intensity: (3:40 @1) + (3:03 @2) 1.01 km (6:38 / km)
ahr:114 max:125 shoes: Solar Glide Black and Orange

Warm down back to Mt Lawley TC with Liam to watch some of the semi-finals.

Hard Long - Splits

Saturday Aug 21, 2021 #

7 AM

Running warm up/down 16:20 intensity: (8:16 @1) + (8:04 @2) 2.7 km (6:03 / km) +10m 5:57 / km
ahr:113 max:124 shoes: Brooks Glycerin 16 Black/Orang

Warm up with Matt, out and back along the course.

Running 23:38 intensity: (30 @1) + (2:06 @2) + (19:26 @3) + (1:36 @4) 4.99 km (4:44 / km) +11m 4:41 / km
ahr:135 max:154 shoes: Brooks Glycerin 16 Black/Orang

Woodbridge Parkrun with Matt. Steady for the first 3-4km then picked some targets up ahead to try to chase down. The first target Matt said was too far ahead but as soon as he said that he stopped to tie his shoelaces, which halved the gap, and then shortly after restarting he started to walk so we had to pick a new target. We picked out a girl in a blue top as an ambitious next target but again she started to walk before we got close, only this time she started again soon after we went past and made a big effort to catch us again. A couple of times I thought we had broken her but she kept coming again and we ended up sprinting right to the line. I was a step ahead of Matt and then another step back to the girl but the finish marshall gave the girl the token ahead of Matt, much to his disgust. A 23 second PB for Matt and he said he felt he could go a minute faster.
4 PM

Tennis 1:05:00 intensity: (50:00 @1) + (15:00 @3)

Signed Amy up for summer pennants today so took her over to the Hollywood courts for a bit of practice with Liam. A few minutes after we arrived Jurie Terblanche and his dad started on the other court. About 10 minutes later someone else turned up looking for a court and had a bit of an argument with Jurie and Ockert before giving up and going away. One of the courts was much drier than the other so when Jurie wanted to start playing some points I offered to swap courts since Amy and I weren't running much. When Amy wanted to stop Liam still wanted to hit a bit more so I hit with Liam for another 10 or 15 minutes. The court really was a bit too slippery for that but I just managed to stay on my feet.

Friday Aug 20, 2021 #

8 AM

Running 23:11 intensity: (59 @1) + (13:07 @2) + (9:05 @3) 4.05 km (5:44 / km) +60m 5:20 / km
ahr:126 max:144 shoes: Brooks Glycerin 16 Black/Orang

Run to work. Sore ankles.
6 PM

Running 33:29 intensity: (21 @1) + (19:57 @2) + (8:08 @3) + (1:21 @4) + (3:42 @5) 5.91 km (5:40 / km) +40m 5:29 / km
ahr:132 max:167

Thursday Aug 19, 2021 #

5 PM

Running 53:05 intensity: (6 @0) + (49 @1) + (26:27 @2) + (24:59 @3) + (44 @4) 9.17 km (5:47 / km) +149m 5:21 / km
ahr:129 max:159 shoes: Solar Glide Black and Orange

Zamia trail with Matt. Liam joined us too as it started raining just before we arrived so tennis was abandoned. Pace a little faster than usual due to Liam always looking as though he was waiting for us. The in a couple of little sprints, which Liam was very quick to respond to and raise beyond what I could afford. Feeling a little tight spot in right calf after the last sprint.

Tuesday Aug 17, 2021 #

5 AM

Cycling 16:29 intensity: (14 @0) + (6:51 @1) + (1:45 @2) + (6:53 @3) + (46 @4) 4.55 km (16.6 kph) +74m
ahr:120 max:155

Ride to work. Right achilles feeling a bit tender on getting up this morning.
3 PM

Cycling 15:09 intensity: (8 @0) + (4:59 @1) + (3:51 @2) + (4:45 @3) + (1:01 @4) + (25 @5) 4.53 km (17.9 kph) +78m
ahr:123 max:172

8 PM

Running 1:24:00 intensity: (8:15 @1) + (1:12:14 @2) + (3:18 @3) + (13 @4) 13.95 km (6:01 / km) +74m 5:52 / km
ahr:120 max:158 shoes: Brooks Glycerin 16 Black/Orang

Usual Tuesdy night run with Matt but kept going out to Pt Resolution and back along the railway line from Claremont. Tried to go a slightly shorter way back through Dalkeith but got a little lost so ended up back on Victoria Ave. I kept trying to speed up to make up for the extra distance but Matt wasn't falling for it.

Monday Aug 16, 2021 #

8 AM

Running 24:58 intensity: (1:49 @1) + (20:43 @2) + (2:26 @3) 4.18 km (5:58 / km) +58m 5:35 / km
ahr:123 max:135 shoes: Brooks Glycerin 16 Black/Orang

Run to work. Ankles sore.
6 PM

Running 24:33 intensity: (1:02 @1) + (22:53 @2) + (38 @3) 4.48 km (5:29 / km) +41m 5:15 / km
ahr:123 max:133 shoes: Brooks Glycerin 16 Black/Orang

Run home. Quads feeling very stiff by the top of Malcolm St but gradually improved the rest of the way.

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