Training Log Archive: CraigIn the 7 days ending Jun 23, 2019:
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Sunday Jun 23, 2019 #
10 AM
Running warm up/down 8:54 1.4 km (6:21 / km)
ahr:121 max:139 shoes: Salomon Speedcross 4
Run to the start with Liam, and Rachel once she caught up.
Orienteering race 39:28 5.26 km (7:30 / km) +147m 6:35 / km
ahr:143 max:157 shoes: Salomon Speedcross 4
Middle distance state league at Malmalling SW.
Felt like quite tough going most of the way. Never really felt as though I was getting a good flow but the only real mistake was on 12 where I navigated confidently to the correct knoll but couldn't see any boulders. I was going to search more but decided that would be a waste of time as the map showed two boulders on top and another down the side and this knoll clearly had none so I must be on the earlier knoll and what I had thought was that must have been unmapped. I could see another knoll with boulder so I ran to that but it still looked like the knoll half way to 13, as I had thought earlier, so headed S to the clearing and could then see the control very close to where I had been in the first place, but still nothing I would have called a boulder. Probably lost about a minute so not enough to have beaten Michal who finished 1:15 ahead after what he described as a disastrous run. Felt a bit scrappy and slow into a few other controls but I think you have to accept that in this area.
Felt like quite tough going most of the way. Never really felt as though I was getting a good flow but the only real mistake was on 12 where I navigated confidently to the correct knoll but couldn't see any boulders. I was going to search more but decided that would be a waste of time as the map showed two boulders on top and another down the side and this knoll clearly had none so I must be on the earlier knoll and what I had thought was that must have been unmapped. I could see another knoll with boulder so I ran to that but it still looked like the knoll half way to 13, as I had thought earlier, so headed S to the clearing and could then see the control very close to where I had been in the first place, but still nothing I would have called a boulder. Probably lost about a minute so not enough to have beaten Michal who finished 1:15 ahead after what he described as a disastrous run. Felt a bit scrappy and slow into a few other controls but I think you have to accept that in this area.
Saturday Jun 22, 2019 #
10 AM
Running long 1:15:48 13.4 km (5:39 / km) +146m 5:22 / km
ahr:133 max:147 shoes: Adidas Solar Glide
Ran home from Amy's hockey with a lap of Zamia trail first. Last 20 minutes felt a bit much, just getting a little sore around both heels and feeling very tempted to speed up.
Friday Jun 21, 2019 #
6 PM
Running 30:12 5.4 km (5:35 / km)
ahr:125 max:167 shoes: Adidas Solar Glide
Easy jog around the soccer ovals. Legs a bit stiff and tired, more from pump than the hills I think, but no significant soreness.
Thursday Jun 20, 2019 #
6 AM
Gym 40:00 [3]
Pump with CC, and two others. Biggest class in a long time.
4 PM
Running 46:57 8.61 km (5:27 / km) +100m 5:09 / km
ahr:140 max:159 shoes: Adidas Solar Glide
At reabold while Liam had a tennis lesson. Started with a couple of laps of the camel lake trail, supposedly at a tempo effort but the hill was a bit longer and steeper than I remembered and I tried a bit too hard to maintain the pace so ended up being pretty hard. I had been thinking of doing 5 or 6 1 min hill reps afterwards but decided to cut it back to 4x30 seconds instead. Still felt as though I was being a bit reckless and would probably regret it when I cooled down enough to feel the damage to my Achilles. It did feel a bit tender afterwards but seems to have pulled up ok the next day.
Wednesday Jun 19, 2019 #
5 PM
Running 44:03 8.41 km (5:14 / km) +82m 5:00 / km
ahr:131 max:143 shoes: Adidas Solar Glide
Lap of KP after work. Felt reasonably good so kept the pace a bit more solid than usual. A bit stiff around both heels early. Left loosened up, right started to gett a little sore around the achilles.
Tuesday Jun 18, 2019 #
6 AM
Running tempo 51:56 10.26 km (5:04 / km) +111m 4:48 / km
ahr:157 max:197 shoes: Adidas Solar Glide
3k warm up, 5k tempo/gentle surging on various sandy loops, warm down run home. Pretty cold starting out and suddenly much colder after crossing the median strip on Thomas St. I deliberately chose to run up near the top of the hill and wore gloves so it wasn't too bad. Left ankle was sore for the first 10 minutes but ok after that. Right achilles was totally fine.
Monday Jun 17, 2019 #
7 AM
Note
weight:73.4kg
5 PM
Running 52:05 9.0 km (5:47 / km) +78m 5:33 / km
ahr:125 max:159 shoes: Adidas Solar Glide
Lap of KP with Ivan after work. Can't remember the last time we did this but we should try to get back to doing it a bit more regularly. GPS seems to have dropped out for about 20 minutes on the way up the hill so not sure how accurate the distance is. [Looks as though I lost about 200m]