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Training Log: Craig

In the last 7 days:

activity # timemileskm+mload
  Cycling5 2:03:18 26.51(12.9/h) 42.67(20.8/h) 96517.6
  Orienteering3 1:42:05 6.83(14:57) 10.99(9:17) 10620.5
  Gym1 1:07:476.7
  Running3 58:54 5.91(9:58) 9.5(6:12) 1889.7
  Rogaining1 21:44 0.84(26:00) 1.35(16:10) 141.6
  Total12 6:13:48 40.09 64.51 127356.1
  [1-5]12 6:06:44
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SaSuMoTuWeThFr

Friday Jan 27 #

7 AM

Cycling 35:22 intensity: (19:48 @1) + (15:34 @2) 14.21 km (24.1 kph) +255m
ahr:112 max:127

Longer ride to work via Dalkeith.

Thursday Jan 26 #

10 AM

Gym 1:07:47 intensity: (45 @0) + (1:07:02 @1)
ahr:84 max:106

Most of the older lower body session with Liam while Rachel did her own thing.
5 PM

Running 30:34 intensity: (1 @0) + (6:36 @1) + (23:54 @2) + (3 @3) 5.03 km (6:05 / km) +125m 5:25 / km
ahr:119 max:130 shoes: NB More V3

Easy run in KP with Rachel. Not much pain at all at the time but did seem a little more sore the next morning.

Wednesday Jan 25 #

7 AM

Cycling 29:26 intensity: (10:13 @1) + (9:11 @2) + (8:38 @3) + (1:24 @4) 11.49 km (23.4 kph) +304m
ahr:120 max:150

Ride to work through KP with an extra loop and a lot more effort than usual.
5 PM

Cycling 23:37 intensity: (23:33 @1) + (4 @2) 7.69 km (19.5 kph) +139m
ahr:95 max:115

Home around the river.

Tuesday Jan 24 #

7 AM

Cycling 18:14 intensity: (17:16 @1) + (58 @2) 4.57 km (15.0 kph) +139m
ahr:94 max:119

5 PM

Cycling 16:39 [1] 4.71 km (17.0 kph) +129m
ahr:93 max:112

8 PM

Running 21:03 intensity: (1 @0) + (13:46 @1) + (7:15 @2) + (1 @3) 3.2 km (6:35 / km) +63m 5:59 / km
ahr:110 max:120 shoes: NB More V3

Jogged to the bus stop with Rachel and Matt and caught the bus back. Heel was not too bad but felt as though it was starting to hurt a bit just before I got to the bus stop and the bus was sitting there waiting so it seemed like a good idea to get on. Need to get the recovery back on track.

Monday Jan 23 #

7 AM

Orienteering 51:16 intensity: (41 @0) + (45:00 @1) + (5:35 @2) 3.12 km (16:26 / km) +55m 15:07 / km
ahr:95 max:127 shoes: NB More V3

Jog/walk down to the beach, a bit of swim and walk back. Heel was a bit sore but the swim was really nice.

Sunday Jan 22 #

7 AM

Rogaining 21:44 intensity: (5:33 @0) + (16:11 @1) 1.35 km (16:10 / km) +14m 15:23 / km
ahr:73 max:89 shoes: NB More V3

Before breakfast walk with Amy. Avoided going up and down the hill to try to keep our bodies functioning enough for the event later. Went around the rope course on the way back.
9 AM

Running warm up/down 7:17 intensity: (46 @1) + (6:31 @2) 1.28 km (5:41 / km)
ahr:118 max:125 shoes: NB More V3

Trying to warm up the Achilles.

Orienteering race 26:22 intensity: (32 @1) + (41 @2) + (4:17 @3) + (20:52 @4) 4.95 km (5:20 / km) +16m 5:15 / km
ahr:146 max:155 shoes: NB More V3

ADHOC long sprint at NASHS & SRT.
Tried not to push too hard, to protect the Achilles, but succeeded about as well as expected at that. Went pretty well until heading back to SRT for the second time. Half hearted effort on the sprint prime, trying to increase cadence without pushing off much harder, which was only good enough for 5th. After the map group I got tired and then distracted by passing Nick and Rachel. Had trouble spotting the flags and missed a couple of obvious better routes on the last few. Behind Sten and Liam, as expected, but not as far behind as I expected.

Saturday Jan 21 #

7 AM

Orienteering 24:27 intensity: (3 @0) + (20:57 @1) + (3:27 @2) 2.92 km (8:22 / km) +36m 7:53 / km
ahr:104 max:127

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