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Training Log: Craig

In the last 7 days:

activity # timemileskm+mload
  Running4 2:32:03 17.77(8:33) 28.6(5:19) 29247.8
  Golf1 2:00:00
  Orienteering1 42:33 4.7(9:03) 7.57(5:37) 11621.0
  Gym1 40:0014.0
  Total6 5:54:36 22.48 36.17 40882.9
  [1-5]5 3:54:12
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MoTuWeThFrSaSu

Saturday Nov 16 #

4 PM

Running 5:07 intensity: (4 @0) + (17 @1) + (3:45 @2) + (33 @3) + (22 @4) + (6 @5) 0.82 km (6:13 / km)
ahr:124 max:178

Orienteering 42:33 intensity: (20 @1) + (9 @2) + (2:18 @3) + (39:05 @4) + (41 @5) 7.57 km (5:37 / km) +116m 5:13 / km
ahr:151 max:167 shoes: Adidas Solar Glide

Metro Series Manning Park.
This was tough. Started out to the SE and immediately had trouble deciding if I should get 11 and 12. I was initially leaning toward no but then decided that it was a bit better than it looked to go around the lake with 20 and 22 so close together so it might be worth it for the easier running. I was a little behind Mason and Andries around the lake but caught up to them at 4. At this point I was undecided if I should go right up to the North with a long run back from 25 to 24 and knew I would have to get them all if I didn't so should maybe do the out and back to 14. I decided to skip 14 but was still working hard to make a plan so only noticed the track off to the right towards 23 just after I ran past it. Only when onto the track did I realise that it was the second track and I had totally missed the first. Still got back to 23 right with Andries and we ran together up to 29 and 9. Almost missed a turn again at 9 so was just behind Andries punching. Left 9 fully intending to head North to 26 and 18 but at the junction made a split second decision to turn left instead of right and skip the Northern 5. Immediately thought that was dumb and then proceeded to overshoot the next junction as well.
One reason for making my decision was that it would give me less to think about so make it easier to focus on navigating the route rather than planning it. I was quickly pretty settled on the rest of my route but still managed a couple more overshoots, one at 13 and one between 8 and 15. Also made a poor choice to take the small windy track from 6-5 although it was quite nice. Saw Andries near 21 and Rachel near 5 and convinced myself that they would both probably beat me but I actually made it back first with a margin of almost 7 minutes.

It was a bit too tough for my workmate, Yerdos, from the Almaty office. I think he ended up with 18 controls but there were quite a few more that he ran past without finding. He really enjoyed it anyway.

Friday Nov 15 #

6 AM

Golf 2:00:00 [0]

Tuart back 9 in 54 with Mark, Rod and Mike. Last 3 rounds have gone 68, 61, 54 so should just need a couple more to achieve some respectability.

Thursday Nov 14 #

6 AM

Gym 40:00 [3]

Just me and CC.
5 PM

Running 55:21 intensity: (6 @0) + (3:03 @1) + (11:32 @2) + (37:00 @3) + (3:29 @4) + (11 @5) 9.85 km (5:37 / km) +119m 5:18 / km
ahr:133 max:178

Wednesday Nov 13 #

6 AM

Running 49:22 intensity: (14 @0) + (1:45 @1) + (5:00 @2) + (16:56 @3) + (23:38 @4) + (1:49 @5) 10.68 km (4:37 / km) +92m 4:26 / km
ahr:142 max:163 shoes: Solar Glide Blue

Rosalie Run. Started out behind Helen and Chris but caught the others at the lights and James encouraged me to run with him. I started to feel good after a few minutes so moved up to join the lead group of Ben, Mark and Seymour. Once we hit the hills I started to struggle and dropped about 50m behind the others but I was able to catch up on the downhill and Ben just about stopped at the top of Ponies frolicking in a light mist so I found myself off the front with only Mark coming with me to the regroup at the war memorial.
I intended to take it easy on the run home but found myself hanging on just a little behind Mark at the top of the hill and couldn't resist catching up on the downhill again. I actually left him behind a bit despite feeling as though I was easing off but of course he caught up again when it flattened and I spent the rest of the run trying hard to hang on without looking as though I was trying hard.

Tuesday Nov 12 #

7 AM

Running 42:13 intensity: (4:53 @1) + (33:11 @2) + (4:09 @3) 7.25 km (5:49 / km) +81m 5:31 / km
ahr:122 max:134 shoes: Solar Glide Blue

Easy run in KP. Left heel and right achilles both still quite sore from the weekend but the pain remained relatively constant throughout. Feeling quite good at times in the second half but I thought I might be increasing the pace to mask the pain so tried to pull it back towards the end.

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Training Targets

Nov 1–30 (30d)
Run 250km in November
Running
+ Orienteering
250km
actual:117.7km47%
projected:220.7km88%

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