Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Craig

In the 31 days ending Dec 31, 2022:

	activity	#	time	miles		km		+m	load
	Cycling	30	12:40:06	153.97	(12.2/h)	247.79	(19.6/h)	5718	102.6
	Running	10	5:53:56	38.64	(9:10)	62.18	(5:42)	1424	84.6
	Tennis	3	3:00:37	0.8		1.29			52.0
	Gym	3	2:48:30						16.6
	Orienteering	3	1:43:43	9.8	(10:35)	15.77	(6:35)	349	28.0
	Swim	3	1:28:37						16.5
	Total	49	27:35:29	203.21		327.04		7490	300.2
	[1-5]	49	27:28:18
averages - weight:76.8kg

2:26

0:00

» now

Saturday Dec 31, 2022 #

Note

AP fitness metric has gone from 14.5 on January 1 to 9.6 on December 31 (peak was about 20 in the middle of 2009 I think). Sums up my training year pretty well I think. Did manage a few surprisingly good results despite that.

7 AM

Running 6:20 1.11 km (5:41 / km) +22m 5:11 / km
ahr:116 max:128

Running 24:00 5.0 km (4:48 / km) +109m 4:19 / km
ahr:138 max:155 shoes: NB More V3

Started out with Matt but I was going a little faster than he wanted to. Slowed down for a little while before deciding it would be better for both of us if I just ran my own pace. Feeling pretty easy cruising at just under 5 min/km so I was a little tempted to try to catch up to Rachel but managed to resist. Picked it up a bit in the last km and was catching up to a young girl (under 10). I didn't want to overtake her but I thought if I got closer it might help push her to a faster time. Got close at the 400m bridge and she surged a bit harder than I expected. I didn't want to push her too hard so just let her run ahead but she obviously went too hard too early because at the final little bridge with 100m to go she started gasping, crouched down and burst into tears. I cruised past to finish 8 seconds under her PB while she came in 25 seconds later.

Friday Dec 30, 2022 #

8 AM

Gym 40:02
ahr:96 max:117

Calf and quad rehab stuff plus shoulder internal and external rotations.

Wednesday Dec 28, 2022 #

4 PM

Running 38:42 6.87 km (5:38 / km) +159m 5:03 / km
ahr:122 max:142 shoes: NB More V3

Easy run with Liam. Started out in KP but it was a bit warm and we were both feeling pretty awful so we dropped down to the river to run around Matilda Bay and then back through the uni. Achilles pretty good.

Tuesday Dec 27, 2022 #

8 AM

Cycling 1:40:58 41.92 km (24.9 kph) +535m
ahr:114 max:142 weight:76.8kg

Clockwise lap of the river starting out through the streets of Subiaco and West Perth. Broke another spoke on the back wheel. Heard it go this time as I stood up to climb the hill after Karrakatta train station. Might be time for a new wheel.

2 PM

Tennis 45:37 1.29 km (35:14 / km)
ahr:102 max:121

Hit with Liam on the hardcourts at OPTC. After half an hour Liam made me try his racket because I was failing to hit any balls past the service line. From the first shot with his racket it was obvious that mine needs to be restrung. We had the same string at the same tension originally but mine haven't been changed in over 4 years whereas he breaks his every 1-2 weeks.

Monday Dec 26, 2022 #

8 AM

Running 40:00 7.35 km (5:26 / km) +242m 4:40 / km
ahr:132 max:148

Sunday Dec 25, 2022 #

6 PM

Cycling 46:55 17.74 km (22.7 kph) +405m
ahr:111 max:136

Saturday Dec 24, 2022 #

7 AM

Running 9:24 1.5 km (6:16 / km) +32m 5:40 / km
ahr:114 max:125

Running 22:46 5.0 km (4:33 / km) +151m 3:57 / km
ahr:149 max:158

Thursday Dec 22, 2022 #

7 AM

Cycling 15:40 4.54 km (17.4 kph) +137m
ahr:110 max:149

Put a bit of effort in towards the top of the hill to catch the guy who had passed me at the bottom of the hill and was only about 100m ahead 200m from the top.

5 PM

Cycling 18:35 4.76 km (15.4 kph) +139m
ahr:85 max:108

Running 36:09 6.12 km (5:54 / km) +145m 5:17 / km
ahr:125 max:136 shoes: NB More V3

Warm evening so headed to the coast for an easy run with Rachel followed by fish and chips and ice creams. No pain at all for the first few minutes. After that it was a bit up and down but overall a bit worse than Tuesday I think.

Tuesday Dec 20, 2022 #

7 AM

Cycling 25:03 [1] 6.48 km (15.5 kph) +126m
ahr:97 max:110

Tried going around the river with the aim of staying cooler. Not sure it really worked with more sun, a headwind all the way and a climb at the end.
Back worse again this morning.

5 PM

Cycling 17:56 [1] 4.7 km (15.7 kph) +130m
ahr:89 max:110

9 PM

Running 40:00 6.53 km (6:08 / km) +98m 5:42 / km
ahr:120 max:131 shoes: NB More V3

Easy night run to the river and back with Matt. I had a sense that I had been noticing my Achilles less throughout the day yesterday and today and it did feel significantly better running tonight too. Still feeling it a bit throughout but very mild early and only slightly worse at the end.

Monday Dec 19, 2022 #

7 AM

Cycling 19:37 4.55 km (13.9 kph) +146m
ahr:92 max:113

4 PM

Cycling 17:44 4.74 km (16.0 kph) +126m
ahr:88 max:109

6 PM

Swim 21:25
ahr:127 max:148

Swim 1km continuous in the outdoor pool at HBF stadium while Liam hit with Scott at Reabold. Felt reasonably comfortable all the way. First 100 in about 1:56 then pretty consistent around 2:10 the rest of the way. Fastest swim I could find in my log. Did a 21:44 in January 2021 and 21:37 in August 2014 but I think this one felt more comfortable.

Sunday Dec 18, 2022 #

8 AM

Orienteering 40:50 6.01 km (6:48 / km) +90m 6:19 / km
ahr:121 max:139 shoes: NB More V3

Noel's novelty Christmas O. Started out with Amy heading in the direction I expected Rachel to be coming. Found Rachel pretty early but she was in need of a drink so Amy and I continued without her. Amy's knees not good today so we just did a short loop where the controls were pretty close and you could go pretty directly between them. I wanted to do a bit more so did an extra loop to the South West as that was the closest part we hadn't covered. Did an out and back on the laneway to the Southernmost control which I suspected would be wrong but hoped I could cut through if it was. It was wrong and there was no option to cut across. Did another out and back to the West on the next one heading North as I wasn't sure I was on the right road or how far I had come. Achilles a bit sore towards the end, about as usual.

Saturday Dec 17, 2022 #

7 AM

Cycling 1:17:49 29.81 km (23.0 kph) +491m
ahr:109 max:137

Flat ride down to Tawarri and then out to the Causeway and back. Stopped briefly at UWA when I saw Rachel had just finished parkrun as I went past as I wanted to let her know Amy had decided not to go.
Back hurt any time I went over a bump or tried to apply a bit of force to the pedals.

4 PM

Swim 33:00
ahr:107 max:162

5x100m swim, 3min deep water running with belt.
Swims approximately 2:00, 1:50, 1:50, 1:50, 1:43.
Back feeling a little better afterwards.

Friday Dec 16, 2022 #

7 AM

Cycling 20:25 5.02 km (14.8 kph) +168m
ahr:94 max:116

5 PM

Cycling 20:10 [1] 6.49 km (19.3 kph) +114m
ahr:88 max:111

Hurt my back trying to get changed for the ride home. Went around the river because I wasn't sure I would make it up the hill.

Running 26:25 5.0 km (5:17 / km) +145m 4:37 / km
ahr:134 max:143 shoes: NB More V3

Laps around Rosalie Park. Not too sore but felt so very unfit. On my first time across the ovals I was thinking "so this is what it feels like for a non runner to try to run". Improved a bit but probably still felt more like a tempo run than an easy run. Back went again trying to take my shoes off afterwards.

Thursday Dec 15, 2022 #

7 AM

Cycling 18:20 4.53 km (14.8 kph) +144m
ahr:95 max:120

5 PM

Cycling 20:29 4.84 km (14.2 kph) +157m
ahr:105 max:135

Wednesday Dec 14, 2022 #

9 AM

Tennis 1:15:00 [3]

Simon cancelled again so had a hit with Liam instead. Shoulder still sore from last week. Right knee and hip sore afterwards.

5 PM

Orienteering 39:15 5.33 km (7:22 / km) +176m 6:19 / km
ahr:124 max:154 shoes: Speedcross 5

Riley's relay training at Garvey Park. Hobbled around at the back of the group. Right hip stuffed. Did a warm down walk with Amy at the end rather than running with the others and even that was a struggle.

Towards the end of the warm down walk a dog by the river started chasing a young girl and looked as though it might have been biting her dress while she ran away in tears. A younger boy nearby then started to run, looking absolutely terrified, so the dog went after him. The owner just stood nearby watching and laughing without ever making any effort to control the dog at all and then abused the mother for not controlling her kids when she ran over screaming for help.

We also had a dog run at us aggressively on the course when we stopped at a control in the bush that had a tent set up near it. At least the owner came out of the tent, got the dog under control and apologised that time. They were both similar breeds, the type that you often read about killing people.

Tuesday Dec 13, 2022 #

7 AM

Cycling 15:52 4.53 km (17.1 kph) +146m
ahr:109 max:131

5 PM

Cycling 18:27 5.09 km (16.6 kph) +148m
ahr:96 max:116

Monday Dec 12, 2022 #

8 AM

Cycling 18:53 4.57 km (14.5 kph) +145m
ahr:98 max:117

5 PM

Cycling 17:27 4.81 km (16.5 kph) +161m
ahr:88 max:112

Sunday Dec 11, 2022 #

9 AM

Running 37:46 5.39 km (7:01 / km) +94m 6:27 / km
ahr:113 max:129 shoes: NB More V3

Very easy jog in JFNP with Amy and Rob. Pretty good for the first half an hour. Getting a little sore by the end.

Planned to ride to the gym for some swimming and water running in the afternoon but ended up book shopping in the city with Amy and going to the Cuthbert Street christmas party instead.

C • split times 2

Friday Dec 9, 2022 #

7 AM

Cycling 35:24 14.84 km (25.2 kph) +266m
ahr:121 max:142

Longer commute via Dalkeith.

5 PM

Cycling 17:55 4.75 km (15.9 kph) +133m
ahr:100 max:120

Thursday Dec 8, 2022 #

5 AM

Cycling 17:59 4.52 km (15.1 kph) +142m
ahr:94 max:116

To work early so I can take Liam to the doctor later. Legs feeling the tennis and gym yesterday.

1 PM

Cycling 15:52 4.78 km (18.1 kph) +129m
ahr:105 max:124

5 PM

Running 30:00 5.21 km (5:46 / km) +96m 5:17 / km
ahr:122 max:134 shoes: NB More V3

Lap of lake Claremont with Matt while Liam hit with Jurie. More sore than usual for the first few minutes but it settled after that and the rest was not bad.

Wednesday Dec 7, 2022 #

9 AM

Tennis 1:00:00 [3]

Finally got my first private lesson with Simon after about 4 weeks of cancellations. Felt as though I learnt more in the first 10 minutes of this lesson than in 6 weeks of lessons a few years ago at Onslow Park. The first thing Simon wanted to change was to undo what I had been taught then.
Simon kept saying that my problem was that he knew I was fit so he could work me hard, and he did.

10 AM

Gym 1:17:07
ahr:87 max:111

Straight from the tennis court to the gym for a legs session with Liam. Didn't stop watch until we got home.

Tuesday Dec 6, 2022 #

7 AM

Cycling 18:23 4.75 km (15.5 kph) +151m
ahr:95 max:116

4 PM

Cycling 16:59 4.67 km (16.5 kph) +131m
ahr:106 max:122

8 PM

Running 42:24 7.09 km (5:59 / km) +132m 5:28 / km
ahr:121 max:129

Monday Dec 5, 2022 #

7 AM

Cycling 17:38 5.05 km (17.2 kph) +191m
ahr:105 max:131

4 PM

Cycling 15:39 4.73 km (18.1 kph) +122m
ahr:98 max:118

Sunday Dec 4, 2022 #

7 AM

Cycling 56:51 22.0 km (23.2 kph) +502m
ahr:116 max:152

KP loops on the bike while the rest of the family ran with Riley. One harder effort up Poole Ave just because there were a couple of other cyclists to overtake. Noticed the rear wheel looking a bit wobbly again on the way home and found another broken spoke when I got home.

C • Broken spoke 1

5 PM

Swim 34:12
ahr:103 max:153

5x100m swim, 3 min deepwater running with belt. Swim was much more enjoyable this way with the long recovery between efforts allowing me to hold a much more efficient technique. Most swim efforts about 1:54 with the last one in 1:46. Didn't mind the running parts but didn't feel as though I was working very hard.

Saturday Dec 3, 2022 #

5 PM

Orienteering race 23:38 4.43 km (5:20 / km) +83m 4:53 / km
ahr:141 max:155 shoes: NB More V3

Rossmoyne Metro medium course.
Took my time starting out and found myself jogging along behind Simmo and Noel for the first couple. Hadn't seen Nick at all until we crossed paths heading in and out of 19. He had overshot it and lost almost a minute so I was now only 23 seconds behind. I was still a little undecided about my route but was leaning towards getting 116 so when Nick didn't make the turn that confirmed it for me. I didn't really want to be chasing him around but I'm sure I still pushed a bit harder from there knowing he was out in front of me somewhere. I'm still not sure what I would have done if he had gone to 116. I think my route was slightly better but there wasn't much in it. Ended up coming in about a minute ahead so could have been very close if Nick hadn't overshot 19. Achilles a bit sore by the end. Felt as though it probably wasn't a good idea entering.

Friday Dec 2, 2022 #

9 AM

Cycling 14:40 4.53 km (18.5 kph) +144m
ahr:104 max:128

To work after taking Liam to see the knee surgeon.
Knee MRI looking slightly worse than a year ago so basically back in the same position. Surgeon still recommending surgery as giving the best chance of being able to play tennis at a high level but up to us to decide if that is worth it. Seems to be able to cope ok with low intensity training but high intensity matchplay is a bit much, even if it is only once a week.

6 PM

Cycling 14:29 4.79 km (19.8 kph) +134m
ahr:113 max:136

Thursday Dec 1, 2022 #

6 AM

Gym 51:21
ahr:94 max:118

Lower body 3 with Liam. Most of what I did on Monday plus some heavier stuff.

Cycling 13:26 4.5 km (20.1 kph) +137m
ahr:117 max:140

5 PM

Cycling 14:31 4.75 km (19.6 kph) +119m
ahr:105 max:122

« Earlier | Later »