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Training Log Archive: Craig

In the 7 days ending Apr 24:

activity # timemileskm+mload
  Tennis2 2:00:0033.0
  Orienteering6 1:53:57 10.68(10:40) 17.19(6:38) 31249.6
  Gym1 56:45 0.67(1:25:12) 1.07(52:56) 865.8
  Running1 37:21 3.89(9:36) 6.26(5:58) 276.6
  Total10 5:28:03 15.24 24.52 42695.0
  [1-5]10 5:27:52

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Sunday Apr 24 #

6 AM

Orienteering race 9:20 intensity: (38 @1) + (36 @2) + (1:32 @3) + (6:34 @4) 1.6 km (5:50 / km)
ahr:141 max:152 shoes: Salomon Speedcross Black

KO sprint heat. No expectation of making it through so my only aim was to stay ahead of Blair. Still vaguely in touch with the pack heading for 2 but I think I got the route wrong to 3 and by the time I got there I couldn't see anyone else. Comfortably clear of Blair so just relaxed and did my own thing coming in a couple of minutes behind the qualifiers.
Liam tried to make me come with him to warm up for his QF but it was way too painful.
11 AM

Orienteering race 9:38 intensity: (34 @1) + (9 @2) + (7:21 @3) + (1:34 @4) 1.62 km (5:58 / km) +15m 5:42 / km
ahr:138 max:146 shoes: Salomon Speedcross Black

Consolation SF. I think I was off the back of the pack before I even picked up my map in this one. Saw the pack a few controls ahead sometimes. So slow reading the map that I barely got above a jog. Still got some routes wrong.
Feet were throbbing while driving to the airport afterwards.

Saturday Apr 23 #

9 AM

Orienteering race 17:16 intensity: (1:30 @1) + (1:29 @2) + (5:38 @3) + (8:39 @4) 2.79 km (6:11 / km) +53m 5:39 / km
ahr:139 max:155 shoes: Brooks Glycerin 17 Black 2

Sprint qualifier at Benowa State School and St Kevin's.
Minimal warm up because it was raining and it was too painful to do more.
Very stop/start because I struggle to read the 1:4000 map. Long wait at the road crossing and almost forgot to punch the control after the crossing. Long way around on 13 because I couldn't see the gap between the building and fence the other way. No real issues, just very slow to read the map and then it doesn't feel worth trying to push hard physically, particularly when it hurts so much. Pretty close to last.
2 PM

Orienteering race 17:53 intensity: (28 @1) + (36 @2) + (2:27 @3) + (14:22 @4) 3.46 km (5:10 / km) +50m 4:49 / km
ahr:148 max:158 shoes: Brooks Glycerin 17 Black 2

Sprint final at Griffith Uni.
Usual short slow painful warm up. Grass was slightly less painful but tried to do more on the track to get used to it.
Enjoyed this race a bit more. Longer legs gave a bit more time to get up to speed and feel as though I was racing a bit. Didn't have any major problems but did miss a couple of faster routes. Biggest error was on 9, after the spectator control, where I thought there was a gap in the garden at the control and then went the long way around. Happy enough with my run but still over a minute behind Liam.

Friday Apr 22 #

11 AM

Tennis 1:00:00 [3]

Hit with Liam on hard court at runaway bay.
6 PM

Orienteering race 18:18 intensity: (11 @0) + (35 @1) + (1:16 @2) + (9:59 @3) + (6:17 @4) 2.84 km (6:27 / km) +17m 6:16 / km
ahr:139 max:152 shoes: Brooks Glycerin 17 Black 2

Night sprint relay at Coomera.
Had a lot of trouble reading the map in the dark and rain so was very stop start. Stopped to unfold the map and check the number on every control since we were already near the back so just wanted to make sure I didn't mispunch. Heavy shower just before I finished and Rachel started.

Thursday Apr 21 #

5 PM

Running 37:21 intensity: (8:20 @1) + (29:01 @2) 6.26 km (5:58 / km) +27m 5:50 / km
ahr:118 max:129 shoes: Brooks Glycerin 17 Black 2

Easy run with Rachel along the waterfront at Paradise Point.

Wednesday Apr 20 #

10 AM

Tennis 1:00:00 [2]

Hit with Liam on synthetic grass court at Mt Tamborine tennis club.
11 AM

Gym 56:45 intensity: (55:58 @1) + (47 @2) 1.07 km (52:56 / km) +86m 37:44 / km
ahr:89 max:124

Canyon Flyer Zipline tour.
Kids were very much against doing this as soon as I had actually booked it so it was a bit of a relief that it wasn't as terrifying as I feared it might be and everyone ended up going through with it happily enough. Enjoyable enough but not as exhilarating as I hoped it would be. Kind of glad we did it but wouldn't bother doing it again.

Monday Apr 18 #

9 AM

Orienteering race 41:32 intensity: (17 @1) + (11 @2) + (2:42 @3) + (38:11 @4) + (11 @5) 4.88 km (8:30 / km) +178m 7:12 / km
ahr:150 max:163 shoes: Salomon Speedcross Black

Easter Day 3, relay distance Coomba Falls.
Better run today. Didn't really have any trouble interpreting the map today apart from not being able to see any rocks on the spur before 11. No real mistakes but did wander off my planned route a couple of times. Hard to know if that was sensible adjustment to the terrain in front of me or just being a bit soft and indecisive. Had 3 controls in a row 9, 10, 11 where I was confident coming in but didn't see what I expected so had a little pause. 9 was on a large boulder below a big cliff and the description was 2/6m but had the 6 crossed out and it seemed to be on a bit of rocky ground further West. 10 was on a gully but I couldn't see it when I came through the saddle into the top of a gully which didn't really seem to continue. Relieved to guess the right way and find it a bit further down and slightly East. 11 all seemed right up to the spur before the control except that I expected to see a big cliff wrapping around the top of the spur with more rocks above but I couldn't see much rock at all so I stopped to try to work out what I could have done wrong. Couldn't work it out so took a couple more steps and saw the control right in front of me. On the last control I didn't quite believe the boulder was going to be in the bottom of the gully the way it looked so I wasted a bit of time looking at a couple of other rocks on the edge of the spur on the way down.
Third on the day behind Grant and Jon once again so consolidated the same position overall. Satisfied enough with that but felt I could have given Jono a better fight for second.
Both feet really sore again.

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