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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Craig

In the 7 days ending Jul 18:

activity # timemileskm+mload
  Gym4 5:33:5033.2
  Cycling4 1:04:07 11.72(11.0/h) 18.86(17.7/h) 5659.4
  Orienteering1 1:03:30 4.52(14:02) 7.28(8:43) 23423.7
  Running2 1:03:20 6.54(9:41) 10.53(6:01) 20817.2
  Total9 8:44:47 22.79 36.67 100683.5
  [1-5]9 8:31:12
averages - sleep:7

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Monday Jul 18 #

Note
slept:7.0 (injured) (rest day)

Can't walk. Rachel taped my foot and got me some crutches from the local pharmacy. Slept ok but constant pain while awake.
5 PM

Gym 1:24:52 intensity: (9:59 @0) + (1:14:51 @1) + (2 @2)
ahr:83 max:115

Liam's upper body program. Managed to get around the gym reasonably well without the crutches.

Sunday Jul 17 #

9 AM

Orienteering 1:03:30 intensity: (8:03 @1) + (7:02 @2) + (17:55 @3) + (30:30 @4) 7.28 km (8:43 / km) +234m 7:31 / km
ahr:138 max:158 shoes: Salomon Speedcross Black

I had originally planned to run this with Riley but he wasn't able to make it after Lily's 21st the night before so I took Volker around instead since he had also been keen. Started a couple of minutes after Hadrien and before Oliver. I was trying not to push too hard so I could stay close to Volker and talk a lot about what I was doing. Got to where I thought 2 should be but didn't find a control there. Oliver caught up a short time later and agreed on where it should be. We looked around a bit and found it a bit lower down the hill. I thought it was on the boulder field on the edge of the circle and LiveLox seems to back that up. Oliver pulled away a bit but we kept catching up again by being a little more efficient. Hadrien caught up just after 12 (so I asked him where he had been) and then Liam came past on the way into 13. Amy appeared at 13 looking a little lost but it was also her control. My foot had been feeling pretty good up to this point but on the way into 15 (just after spotting the flag) I stepped on a rock with the ball of my foot causing my heel to drop sharply and it felt as though something tore in my foot. I struggled to take any weight on my foot after that so hobbled around the rest while Oliver, Hadiren and Liam ran away. At 18 I suggested Volker run ahead and do the last one on his own while I hobbled in slowly. I was almost at the finish when Volker ran up behind me having missed the last one on the first pass.
This might be my last run for quite a while. Can't really take any weight on my right foot at all now.

Saturday Jul 16 #

3 PM

Gym 1:28:22 intensity: (1:22:50 @1) + (5:32 @2)
ahr:96 max:125

Liam's lower body program.

Friday Jul 15 #

7 AM

Cycling 17:33 intensity: (5 @0) + (13:44 @1) + (3:44 @2) 4.66 km (15.9 kph) +162m
ahr:101 max:124

Ride to work.
4 PM

Cycling 16:04 intensity: (14:03 @1) + (2:01 @2) 4.71 km (17.6 kph) +112m
ahr:104 max:121

Gym 1:14:57 intensity: (3:09 @0) + (1:10:19 @1) + (1:29 @2)
ahr:90 max:129

Liam's upper body program.

Thursday Jul 14 #

7 AM

Cycling 14:39 intensity: (5:56 @1) + (2:52 @2) + (5:24 @3) + (27 @4) 4.64 km (19.0 kph) +157m
ahr:118 max:148

Ride to work. Pushed it a bit to make sure I stayed ahead of the rain.
5 PM

Cycling 15:51 intensity: (9:51 @1) + (5:58 @2) + (2 @3) 4.86 km (18.4 kph) +133m
ahr:110 max:130

Easy spin home.

Running 29:04 intensity: (19 @1) + (3:30 @2) + (17:39 @3) + (7:36 @4) 5.03 km (5:47 / km) +125m 5:08 / km
ahr:137 max:153 shoes: NB More V3

Easy run in KP after the ride home. A little sore but not too bad.

Tuesday Jul 12 #

5 PM

Gym 1:25:39 intensity: (22 @0) + (1:20:46 @1) + (4:31 @2)
ahr:92 max:125

Liam's lower body program.
8 PM

Running 34:16 intensity: (5:57 @1) + (26:59 @2) + (1:20 @3) 5.51 km (6:13 / km) +83m 5:47 / km
ahr:119 max:132 shoes: NB More V3

With Rachel and Matt down through UWA. Checked the time as I ran past the bus stop on Hackett Drive so I knew when to turn around to get back there with a couple of minutes spare to catch the purple cat back home. New shoes felt as though they would have been good if my foot wasn't already so sore to begin with. Really wanting to avoid taking any weight on my heel early on but jogging back home from the bus stop felt fine.

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