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Training Log Archive: Craig

In the 7 days ending May 22:

activity # timemileskm+mload
  Running4 1:39:55 11.13(8:59) 17.9(5:35) 40326.9
  Orienteering2 1:13:13 7.67(9:33) 12.35(5:56) 23830.9
  Gym1 1:00:0021.0
  Total6 3:53:08 18.8 30.25 64178.8
  [1-5]6 3:52:56
averages - weight:75.1kg

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MoTuWeThFrSaSu

Sunday May 22 #

6 AM

Note
weight:75.1kg

10 AM

Running 6:58 intensity: (4 @0) + (40 @1) + (3:06 @2) + (3:08 @3) 1.27 km (5:30 / km) +6m 5:23 / km
ahr:126 max:141

Orienteering race 31:02 intensity: (29 @1) + (7 @2) + (1:08 @3) + (29:06 @4) + (12 @5) 5.15 km (6:01 / km) +110m 5:27 / km
ahr:152 max:160 shoes: Salomon Speedcross Black

Middle distance SOL at Wundabiniring Brook.
Started 2min after Liam. The first few were very open and Liam made a small mistake leaving the start so I had him in sight early and caught him at 5. We were together on the long leg to 7 where I was a bit nervous but hit it pretty well in the end. Passed Pat and started to pull away from Liam to 8 & 9. I thought Liam would catch up again on the climb to 10 but he was no faster than me and couldn't see me after that. No problems after that apart from being old, fat and slow. Thought I might be some chance on the finish split when I spotted the flag early so put in a bit of effort but Liam still got me by a couple of seconds.

Saturday May 21 #

7 AM

Running 31:30 intensity: (2:31 @1) + (7:45 @2) + (17:17 @3) + (3:57 @4) 6.1 km (5:10 / km) +132m 4:40 / km
ahr:133 max:147 shoes: Brooks Glycerin 17 Black 2

Easy run around Perry lakes while Liam had a tennis lesson. Turned into more of a steady run because I was trying to run with better form to see if it helped my foot. Not sure if it did, just low level pain fairly constant throughout. Disturbing how fast 5min/km feels.

Thursday May 19 #

5 PM

Orienteering 42:11 intensity: (4:23 @1) + (9:40 @2) + (12:06 @3) + (13:22 @4) + (2:40 @5) 7.19 km (5:52 / km) +128m 5:23 / km
ahr:136 max:162 shoes: Brooks Glycerin 17 Black 2

Riley's sprint training at Curtin. Mass starts with a regroup every 5 or 6 controls with Riley, Hadrien, Liam and Kate. Tried not to push too hard and I was usually at the back but still didn't manage to hold back enough. Right calf feeling tight on the warm down and foot getting sore too.

Wednesday May 18 #

5 PM

Running 31:27 intensity: (8 @0) + (6:36 @1) + (17:55 @2) + (6:48 @3) 5.24 km (6:00 / km) +114m 5:25 / km
ahr:122 max:139 shoes: Brooks Glycerin 17 Black 2

Easy lap of Lake Claremont with Rachel while Liam had a tennis lesson at Mt Claremont. Foot just a little sore on and off and not obviously any worse afterwards.

Tuesday May 17 #

6 PM

Running 30:00 intensity: (3:04 @1) + (10:11 @2) + (13:55 @3) + (2:50 @4) 5.29 km (5:40 / km) +152m 4:58 / km
ahr:130 max:147 shoes: Brooks Glycerin 17 Black 2

Easy laps of Shenton bushland while Amy had hockey training. Got back to watch them stand there doing nothing for 20 minutes. No wonder they are getting thrashed every week.

Monday May 16 #

5 PM

Gym 1:00:00 [3]

Ascend physio gym session with Liam. Added some chin ups to the routine this time, which is responsible for a lot more soreness on Tuesday than previous weeks.

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