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Training Log Archive: Craig

In the 7 days ending Oct 21, 2017:

activity	#	time	miles		km		+m	load
Running	7	6:29:23	41.13	(9:28)	66.19	(5:53)	472	103.2
Tennis	1	1:30:00						9.0
Gym	1	45:00						15.8
Orienteering	1	25:40	3.04	(8:27)	4.89	(5:15)	12	11.4
Total	8	9:10:03	44.17		71.08		484	139.4
[1-5]	8	9:10:02

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Saturday Oct 21, 2017 #

Event: Ultra Sprint - Faulkner Park

10 AM

Running warm up/down 21:17 4.01 km (5:19 / km) +6m 5:16 / km
ahr:125 max:136 shoes: Brooks Glycerin 14 Blue

Warm up around the streets. Right hip just as bad as yesterday.

Orienteering 9:03 1.62 km (5:36 / km) +4m 5:32 / km
ahr:141 max:150 shoes: Brooks Glycerin 14 Blue

Long 2
Took a few wide routes early trying to avoid crossing thick black lines that I don't think I needed to go around. It was only near the end of the course that I realised the road borders were a similar thickness and uncrossable fences were much thicker.

C • Black lines 1

Orienteering 8:33 1.61 km (5:19 / km) +5m 5:14 / km
ahr:145 max:152 shoes: Brooks Glycerin 14 Blue

Long 1
Think I took a bad route from 4-5 I decided to go right and then went left, don't know why. After that it seemed a lot faster and sinker than the first course. Probably mostly just familiarity with the area.

Orienteering 8:04 1.66 km (4:51 / km) +3m 4:48 / km
ahr:150 max:158 shoes: Brooks Glycerin 14 Blue

Long 3.
This one seemed even easier and faster than the last one, really familiar with the area now. Went right on 10-11 because I was sick of pushing through the bushes along the fence and wanted to see if it was actually any slower to go the long way. Wasn't sure which way to go on 19-20 so went right because I don't like going backwards out of the control.

Running warm up/down 8:29 1.37 km (6:12 / km) +4m 6:06 / km
ahr:123 max:133 shoes: Brooks Glycerin 14 Blue

Warm down jog around most of the map. Amy followed for the first part.

C • Backwards out of control 4

Long 1 - Splits

Long 2 - Splits

Long 3 - Splits

Friday Oct 20, 2017 #

4 PM

Running tempo 56:35 11.1 km (5:06 / km) +89m 4:54 / km
ahr:136 max:153 shoes: Brooks Glycerin 14 Blue

Around Herdsman Lake from squash with 5k of easy tempo. Left heel was good today but my right hip was not. It was improving a bit as I warmed up but still wasn't great when I got to the lake so I stopped to stretch a bit but that just made the left side sore as well. It did keep improving when I continued the warm up so wasn't too bad by the time I started the tempo. I wanted a fairly easy tempo effort so was just aiming for 4:30/km. This felt a bit easier than I thought it might at the start. I expected it to get easier as I warmed into it so thought I would need to be careful not to speed up but that wasn't a problem. I ended up feeling as though I was working quite hard to keep it at 4:30. The warm evening and turning from tailwind to headwind probably didn't help but the wind was pretty light.

Thursday Oct 19, 2017 #

5 AM

Running 13:05 2.22 km (5:54 / km) +13m 5:44 / km
ahr:112 max:128 shoes: Saucony Triumph ISO 2 Blue

Jog to the gym via the path around Rosalie Park. Heel a little sore but much better than yesterday.

Gym 45:00 [3]
shoes: Saucony Triumph ISO 2 Blue

Pump with CC.

Running 13:17 2.29 km (5:49 / km) +16m 5:37 / km
ahr:119 max:126 shoes: Saucony Triumph ISO 2 Blue

Home from the gym, reverse of the run there. Struggled to get the legs moving at the start.

Wednesday Oct 18, 2017 #

6 AM

Running 50:33 8.78 km (5:46 / km) +82m 5:30 / km
ahr:120 max:167 shoes: Brooks Glycerin 14 Blue

Easy run in KP, mostly soft surfaces. Left heel a bit sore, rest of the body feeling fine.

Tuesday Oct 17, 2017 #

5 PM

Running intervals 1:40:30 16.01 km (6:17 / km) +86m 6:07 / km
ahr:136 max:176 shoes: Brooks Glycerin 14 Blue

Ran over to the track for a session with Lauren Shelley's group to get a bit of a feel for it before the John Gilmour track race in a couple of weeks. Just Lauren, Lisa, Jan and me tonight. Session was 600, 800, 1000, 800, 600 with 200 slow jog recovery plus 4x150 with walk back. I wanted to run close to 10k pace so just tried to stay a little behind Lauren and caught up to her on the recoveries. Ran a little faster than I intended to but still fairly comfortable. Took a few efforts to get going on the 150s, hope I didn't go too hard on the last couple.
Mentioned the track race to Lauren and now she is planning to pace me and Lisa is going to run it too.

Monday Oct 16, 2017 #

6 AM

Running 34:58 5.52 km (6:20 / km) +59m 6:01 / km
ahr:112 max:120 shoes: Brooks Glycerin 14 Blue

Little shuffle around KP. Really feeling the effects of the little bit of tennis yesterday. Didn't feel any better at the end than I did at the start.

Sunday Oct 15, 2017 #

8 AM

Running long 1:30:39 14.9 km (6:05 / km) +117m 5:51 / km
ahr:119 max:136 shoes: Brooks Glycerin 14 Blue

Easy long run around KP, mostly with Rachel, lost her for a while when she made a toilet stop but found her again about 20 minutes later. Late start meant it was quite warm.

2 PM

Tennis 1:30:00 [1]

Liam's pennants team is playing mostly on grass this summer and Liam doesn't usually play much on the grass so we had a bit of a hit on the grass to help get used to it. Courts don't really seem ready for play yet, hope they improve a lot before next weekend.

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