Attackpoint AR - performance and training tools for adventure athletes

Training Log: Craig

In the last 7 days:

activity	#	time	miles		km		+m	load
Cycling	6	4:59:13	76.48	(15.3/h)	123.08	(24.7/h)	645	46.6
Tennis	1	2:00:00						42.0
Running	3	1:42:20	12.08	(8:28)	19.43	(5:16)	55	36.7
Orienteering	2	26:44	2.96	(9:02)	4.76	(5:37)	22	10.4
Total	10	9:08:17	91.52		147.28		722	135.7
[1-5]	10	9:07:00

4:34

0:00

Thursday Apr 25 #

5 PM

Running 48:51 9.82 km (4:58 / km) +26m 4:54 / km
ahr:134 max:152

Wednesday Apr 24 #

4 PM

Cycling 1:04:22 25.19 km (23.5 kph) +236m
ahr:103 max:124 shoes: Scully

Finally got out for a ride just before sunset after a bit of shopping at DFO after dropping Liam off at the airport for his flight to Brisbane.
Out to Christchurch and then once around KP on the way back. Didn't put too much effort in.

Tuesday Apr 23 #

7 AM

Cycling 17:22 5.28 km (18.2 kph) +84m
ahr:106 max:148 shoes: Scully

4 PM

Cycling 14:58 5.16 km (20.7 kph) +66m
ahr:108 max:130 shoes: Scully

Saw the old guy wobbling along the footpath at about 3km/h on his Specialized S-Works road bike again. I probably looked about the same going up Mount St.

Running intervals 42:30 7.93 km (5:22 / km) +29m 5:16 / km
ahr:142 max:172 shoes: Saucony Endorphin Speed

Around Perry Lakes while Liam did his track session. Warm up with Rachel then 5 min tempo plus 5*1 min easy, 1 min hard. Felt quite good.

Monday Apr 22 #

7 AM

Cycling 27:25 10.39 km (22.7 kph) +29m
ahr:97 max:110 shoes: Scully

Went for a slightly longer ride to work keeping it as flat as possible because I thought I needed a gentle recovery spin after the weekend.

5 PM

Cycling 21:02 7.8 km (22.3 kph) +18m
ahr:99 max:116 shoes: Scully

Sunday Apr 21 #

Event: NavDash 5 Swan Valley Activity Centre

9 AM

Running warm up/down 10:59 1.68 km (6:32 / km)
ahr:114 max:127 shoes: Speedcross 5

Trying to loosen up enough to be able to run respectably in the sprint. I think I would have given up and cut it short but Lars was doing quite a long warm up at the same time and I didn't want to start before him and get demoralised by the speed he went past me.

Orienteering race 18:39 3.22 km (5:48 / km) +22m 5:37 / km
ahr:137 max:150 shoes: Scully

Swan Valley sprint long course.
Started with a bunch of short legs around Jane Brook. Mostly did this ok but lost quite a bit of time on 5 missing it to the left due to trying too hard to pick a fast line. This was a bit annoying as it was the section of the course I thought should suit me and I had consciously thought I should make sure I wasn't left on that leg. Lost a lot of time on the long leg across to the buildings without making a mistake, just slow. Maybe spent too much time looking at the rest of the course. Rest of the course was good and ended up 5th, 3 min down on Lars and also well behind Oliver, Liam and Sten but well ahead of the rest.

11 AM

Orienteering race 8:05 1.54 km (5:14 / km)
ahr:142 max:151 shoes: Speedcross 5

Supersprint.
Caught by Sten (15s) at 7 and Liam (30s) at 8. Didn't feel much desire to try to stay with them so was more looking for Oliver but he pulled out at 7 so never got to me. I was just going through the motions after that really but it did feel as though it would have been good KO training for those going to Brisbane next week.

Saturday Apr 20 #

12 PM

Tennis 2:00:00 [3]

Club champs doubles with Liam against Nick and Mark McCallum plus a warm up beforehand. I was really disturbingly bad at the start of the warm up. Trying to just hit gently in the service box I felt as though I had no control of my racket at all on my forehand. I could not hit the ball without my wrist shaking violently just before contact. Even feeding out of the hand felt more likely to end up on the next court than ours. I was starting to get some control over it by the end and serves and volleys weren't too bad.
The match was pretty good, we got off to a good start leading 3-0 but they were a bit too solid for us and ended up winning 7-6(5) 6-3. I think Nick enjoyed being able to have some hard hitting rallies with Liam but it wasn't great for Liam's injured wrist. Liam served well with several aces that just beat them for pace straight through the middle of the service box. I served pretty well for me and even held serve a few times but I did double fault on set point in the first set tie-break. Overall pretty happy that we didn't embarrass ourselves and also didn't have to play a 3rd set or another match. Could still walk comfortably after the match, will have to wait and see about running tomorrow.

4 PM

Cycling 1:21:23 37.84 km (27.9 kph) +124m
ahr:122 max:140 shoes: Scully

Thought I should do a bit ride today and Amy was playing hockey in Southern River so I decided to ride over there to give me a reason to go. Went down the freeway path then along Roe Hwy to begin with which added a bit of distance but made it simpler. Ended up riding reasonably hard thinking I would take it easy on the way home. Getting pretty dark by the time I got there so I was thinking it probably wasn't the best idea as I hadn't charged my lights for a while.

Cycling 1:12:41 31.42 km (25.9 kph) +88m
ahr:116 max:137 shoes: Scully

Tried to go back a more direct way but I didn't really have much idea so there were quite a few stops to pull my phone out and a bit of backtracking at times. I thought there wouldn't be too much traffic by this time and this was mostly true but Nicholson road was horribly busy and it took me ages to work out how to get through a roundabout and onto the cycle path. I had ridden on the road through there on the way out but didn't want to do that in the dark with it being that busy and I didn't really recognise where I was anyway. Once I got off Nicholson onto High road the rest of the ride was pretty nice and I ended up pushing reasonably hard most of the rest of the way.

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