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Training Log Archive: Craig

In the 7 days ending Oct 31, 2021:

activity # timemileskm+mload
  Tennis2 3:45:0067.5
  Running4 3:12:10 21.06(9:07) 33.9(5:40) 19052.7
  Gym1 1:00:006.0
  Cycling2 45:44 7.96(10.4/h) 12.81(16.8/h) 1059.1
  Total9 8:42:54 29.02 46.71 294135.3
  [1-5]9 8:42:38

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MoTuWeThFrSaSu

Sunday Oct 31, 2021 #

4 PM

Running 50:54 intensity: (7 @0) + (14:28 @1) + (35:51 @2) + (28 @3) 8.01 km (6:22 / km) +84m 6:03 / km
ahr:116 max:130 shoes: Brooks Glycerin 17 Black

Very slow, stiff, sore shuffle around KP with Rachel, except for when she dropped me going around the rollercoaster.

Saturday Oct 30, 2021 #

7 AM

Running warm up/down 9:55 intensity: (6:28 @1) + (3:27 @2) 1.49 km (6:39 / km)
ahr:112 max:119 shoes: Brooks Glycerin 17 Black

A couple of laps of the oval and some drills to try to loosen up. Didn't feel as though it worked.

Running tempo 20:51 intensity: (7 @0) + (19 @1) + (21 @2) + (1:55 @3) + (18:08 @4) + (1 @5) 4.97 km (4:12 / km)
ahr:151 max:160 shoes: Brooks Glycerin 17 Black

Wanted to try for a good strong tempo effort but not really push it hard, thinking somewhere near 22 minutes. First km or so felt like a bit of a struggle, not really hard work, just stiff. After that it felt a bit easier and I moved past a few people before the turn. After the turn a girl with an "Em-power coaching" shirt who I had passed earlier came back past. I tried to stay with her on the way back but always had the feeling she was fitter than me and she pulled away by about 10 second over the last km. End up feeling as though I had gone pretty close to my current limit.

Running 7:25 intensity: (59 @1) + (6:26 @2) 1.03 km (7:12 / km) +3m 7:06 / km
ahr:117 max:122

12 PM

Tennis 1:15:00 [2]

Hit with Liam on the OPTC hardcourts.

Friday Oct 29, 2021 #

8 AM

Cycling 19:32 intensity: (13:05 @1) + (6:19 @2) + (8 @3) 4.81 km (14.8 kph) +68m
ahr:108 max:135

Very easy ride to work. Regretted not changing into shorts as it was a bit warm with the long pants.
5 PM

Cycling 26:12 intensity: (7:24 @1) + (6:39 @2) + (10:55 @3) + (1:12 @4) + (2 @5) 8.0 km (18.3 kph) +37m
ahr:124 max:160

Thursday Oct 28, 2021 #

4 PM

Running intervals 1:02:25 intensity: (2 @0) + (6:45 @1) + (19:51 @2) + (20:18 @3) + (15:29 @4) 10.8 km (5:47 / km)
ahr:132 max:157 shoes: Brooks Glycerin 16 Black/Orang

Intervals at Perry Lakes while Liam played tennis at UWA.
4x800/400/200 with 1min walk recoveries.
Probably a bit too ambitious for first intervals in ages, with a sore knee and the day after a first gym session in ages after a fairly solid run. Legs feeling pretty stiff, sore and tired throughout. Kept thinking I should cut it short but couldn't make myself do it and ended up feeling best on the last set.

Wednesday Oct 27, 2021 #

5 PM

Running 40:40 intensity: (46 @1) + (14:53 @2) + (24:45 @3) + (16 @4) 7.61 km (5:21 / km) +103m 5:00 / km
ahr:132 max:147 shoes: Brooks Glycerin 17 Black

Lap of Zamia from UWA Tennis Club while Liam had a lesson. Feeling very stiff. 25:11 for the lap.
8 PM

Gym 1:00:00 [1]

Random weights at Revo while Rachel talked to Matt on the phone.

Monday Oct 25, 2021 #

7 PM

Tennis 2:30:00 [3]

Monday night pennants at Kardinya.
Lost first doubles with Dave against Tim and James 4-3 0-4 3-4.
Lost singles against Tim 2-4 3-4.
Won final doubles with Rhett against James and Dave 4-2 4-1.
Played a lot better than last week and felt properly competitive in all matches. Had a set point in the second set of my singles which I really should have won but I wasn't too upset as I didn't really want to play a third set of singles.
Right knee and left heel sore at the end.

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