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Training Log Archive: Craig

In the 7 days ending Nov 28, 2021:

activity # timemileskm+mload
  Tennis2 3:30:0066.0
  Running4 3:11:19 19.86(9:38) 31.97(5:59) 38745.7
  Cycling3 1:10:51 12.52(10.6/h) 20.16(17.1/h) 1917.1
  Gym1 38:404.2
  Total9 8:30:50 32.39 52.12 578122.9
  [1-5]9 8:30:19

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MoTuWeThFrSaSu

Sunday Nov 28, 2021 #

5 PM

Cycling 15:02 intensity: (22 @0) + (14:40 @1) 4.6 km (18.4 kph) +22m
ahr:95 max:113

Ride to Revo Claremont with Rachel.

Gym 38:40 intensity: (9 @0) + (35:44 @1) + (2:36 @2) + (11 @3)
ahr:97 max:133

Tennis strength training but without all the hopping and jumping because my ankles and knee are too sore.

Cycling 12:29 [1] 4.5 km (21.6 kph) +15m
ahr:97 max:114

Saturday Nov 27, 2021 #

8 AM

Running tempo 22:23 intensity: (38 @1) + (2:04 @2) + (5:18 @3) + (14:23 @4) 5.06 km (4:25 / km) +36m 4:16 / km
ahr:144 max:158 shoes: Brooks Glycerin 17 Black

Perry Lakes parkrun. No warm up and was a bit caught by surprise by the start so was a fair way back. Hadn't really worked out how I wanted to run but Matt and Rachel didn't come with me when I went around a few people at the start so I just kept going as fast as felt comfortable ish. Lapped Amy and Ellie in the last km and challenged Amy to race me to the finish. I thought she had ignored me but a little while later she appeared beside me, apparently effortlessly running beside me while I stumbled on every little bump.
She stayed with me for a minute or so and then went back to Ellie.
3 PM

Tennis 30:00 [1]

Hit with Liam for a while between his singles and doubles matches at North Beach.

Friday Nov 26, 2021 #

7 AM

Cycling 20:15 intensity: (20:01 @1) + (14 @2) 4.61 km (13.7 kph) +89m
ahr:95 max:115

Easy ride to work, trying not to get too hot.
4 PM

Cycling 23:05 [1] 6.45 km (16.8 kph) +65m
ahr:89 max:103

Thursday Nov 25, 2021 #

4 PM

Running intervals 52:12 intensity: (8:34 @1) + (14:07 @2) + (25:42 @3) + (3:49 @4) 8.64 km (6:03 / km) +125m 5:38 / km
ahr:128 max:152 shoes: Brooks Glycerin 17 Black

Lap of KP with Matt with 5x3min efforts with 2min jog recovery. Supposed to be 4:05/km but it was hot, all efforts were uphill except the last and my legs were dead from the sprints the day before. Struggling to keep up with Matt on the first couple.

Wednesday Nov 24, 2021 #

5 PM

Running intervals 50:48 intensity: (22:39 @1) + (19:08 @2) + (9:01 @3) 7.27 km (6:59 / km) +106m 6:31 / km
ahr:116 max:141 shoes: Solar Glide Black and Orange

Garmin session, 9x10 seconds @ 2:50/km with 3 min rest.

Tuesday Nov 23, 2021 #

8 PM

Running 1:05:56 intensity: (11:18 @1) + (52:41 @2) + (1:57 @3) 11.0 km (6:00 / km) +120m 5:41 / km
ahr:119 max:131 shoes: Brooks Glycerin 17 Black

Night river loop with Matt. Feet and ankles hurting so wanted to go faster to get it over with. Felt faster than it was.

Monday Nov 22, 2021 #

7 PM

Tennis 3:00:00 [3]

Monday night pennants vs Ocean Ridge
My rating has finally dropped enough to play in my rightful place of number 3.

Doubles with Dave vs Mike and Stephen 4-3 3-4 2-4.
Doubles with Ian vs Cameron and Stephen 0-4 4-1 4-2.
Singles vs Stephen 4-2 4-3.

First singles win since Feb 2016.
My serve was awful in the first doubles but started to improve in the second doubles and was quite good in the singles. Consecutive aces from 0-40 down to hold serve uphill into the wind in the second set was crucial.
Right knee not as bad as it has been but front of both ankles getting very sore.

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