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Training Log: Craig

In the last 7 days:

activity # timemileskm+mload
  Running6 3:25:31 22.03(9:20) 35.46(5:48) 26055.3
  Orienteering2 52:57 4.97(10:39) 8.0(6:37) 7923.1
  Total6 4:18:28 27.0(9:34) 43.45(5:57) 33878.4
  [1-5]6 4:18:16
averages - weight:73.1kg
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MoTuWeThFrSaSu

Sunday Jul 21 #

9 AM

Running 10:06 intensity: (18 @1) + (1:46 @2) + (7:56 @3) + (6 @4) 1.75 km (5:46 / km) +42m 5:09 / km
ahr:134 max:151

Orienteering 34:35 intensity: (14 @1) + (8 @2) + (3:10 @3) + (30:15 @4) + (48 @5) 4.78 km (7:14 / km) +79m 6:41 / km
ahr:151 max:162

Running 6:33 intensity: (11 @1) + (2:23 @2) + (3:59 @3) 0.9 km (7:16 / km) +29m 6:15 / km
ahr:129 max:137

Saturday Jul 20 #

12 PM

Running 8:43 intensity: (45 @1) + (7:58 @2) 1.5 km (5:49 / km)
ahr:120 max:129

Orienteering 18:22 intensity: (2 @0) + (32 @1) + (4:07 @2) + (10:36 @3) + (3:05 @4) 3.22 km (5:42 / km)
ahr:136 max:151 shoes: Adidas Solar Glide

Nav Dash ECU Mt Lawley
Remembered half way to the first control that I was planning to take it easy today so tried to slow down a bit. Still managed to screw up number 5 pretty well. Not quite sure what happened. I definitely went where I intended to go but I didn't end up where I wanted to be. I think I had worked out I needed to approach the control a different way but failed to properly update my plan. Probably 20-30 second lost there. Just a few hesitations apart from that so I was a little surprised to be so far down. I guess not everyone was taking it easy.

Friday Jul 19 #

7 AM

Running 27:53 intensity: (1:19 @1) + (21:00 @2) + (5:15 @3) + (16 @4) + (3 @5) 4.99 km (5:35 / km) +19m 5:29 / km
ahr:126 max:171 weight:73.2kg shoes: Brooks Glycerin grey/blue

Easy 5k in the rain. I thought I had waited for the rain to pass but it started again as I was putting my shoes on. Wore my old shoes because of the rain and had to remove a spider first. Right lower calf a little sore.

Thursday Jul 18 #

7 AM

Running 41:01 intensity: (3:59 @1) + (33:08 @2) + (3:54 @3) 7.07 km (5:48 / km) +44m 5:37 / km
ahr:123 max:142 shoes: Adidas Solar Glide

Easy run in KP with a few gentle laps of drills and strides at the end.

Wednesday Jul 17 #

8 AM

Note
weight:73.1kg (rest day)

Tuesday Jul 16 #

5 PM

Running intervals 56:22 intensity: (10 @0) + (14:25 @1) + (19:32 @2) + (19:30 @3) + (2:45 @4) 9.54 km (5:55 / km) +28m 5:49 / km
ahr:124 max:152 shoes: Adidas Solar Glide

5x1k, 1:30 rest.
Feeling a bit sick and Achilles got a bit sore last time so I just stuck with Rachel who was aiming for 4:30, with the 4th in 4:20. Felt fine doing this and Rachel was a little faster than goal pace. Still felt a little sore around the outside of the right Achilles on the warm down.

Monday Jul 15 #

5 PM

Running 54:53 intensity: (15 @1) + (21:54 @2) + (15:55 @3) + (12:10 @4) + (4:39 @5) 9.7 km (5:39 / km) +98m 5:23 / km
ahr:137 max:173 shoes: Adidas Solar Glide

Lap of KP after work with Ivan. Felt surprisingly comfortable for the day after yesterday. Starting to feel more like a runner again.

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