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Training Log Archive: Craig

In the 11 days ending Oct 18, 2019:

activity # timemileskm+mload
  Running8 5:19:22 34.86(9:10) 56.1(5:42) 54891.2
  Golf1 1:45:00
  Cycling1 1:37:05 20.41(12.6/h) 32.84(20.3/h) 28512.7
  Gym1 40:0014.0
  Total11 9:21:27 55.26 88.94 833117.9
  [1-5]10 7:36:06

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TuWeThFrSaSuMoTuWeThFr

Friday Oct 18, 2019 #

6 AM

Golf 1:45:00 [0]

9 holes of golf at Wembley with Mark and Jack. Rod and Darren joined us for the last few holes when Dave abandoned them. Hit one long drive right down the middle and made a decent putt on the last which made it a bit easier to forget about the rest of it. Not quite as bad as the last time I played, 3 years ago in Busselton (61 vs 68).

Thursday Oct 17, 2019 #

6 AM

Gym 40:00 [3]

Pump with CC.

Wednesday Oct 16, 2019 #

5 PM

Running 32:24 intensity: (1:28 @1) + (3:25 @2) + (17:41 @3) + (9:35 @4) + (15 @5) 4.95 km (6:32 / km) +44m 6:16 / km
ahr:139 max:169 shoes: Solar Glide Blue

Hobble around KP with walk breaks when the pain got too much for me.

Tuesday Oct 15, 2019 #

5 PM

Running 49:36 intensity: (1:31 @1) + (27:08 @2) + (10:28 @3) + (9:23 @4) + (1:06 @5) 8.83 km (5:37 / km) +149m 5:11 / km
ahr:133 max:166 shoes: Solar Glide Blue

Easy run in KP with a couple of hills, just trying to keep a strong stride rather than running hard. Didn't really realise how much it had been hurting until after I finished and I felt more mentally fatigued from the pain than I was physically.

Monday Oct 14, 2019 #

5 PM

Running 36:05 intensity: (4:04 @1) + (26:14 @2) + (3:46 @3) + (1:58 @4) + (3 @5) 6.18 km (5:50 / km) +58m 5:35 / km
ahr:123 max:160 shoes: Solar Glide Blue

Ivan had gone when I looked for him so I went home first and did a shorter loop from home. Left heel sore again so I had a few stops to stretch the hamstring/nerve. Felt good in the second half.

Sunday Oct 13, 2019 #

2 PM

Cycling 1:37:05 intensity: (21 @0) + (1:08:45 @1) + (26:29 @2) + (1:30 @3) 32.84 km (20.3 kph) +285m
ahr:108 max:141

Random ride through Wembley Downs, starting out with Rachel and Liam who were riding over there to check the Metro course. Rode past a recently sold vacant block at 22 Jenkins Pl.
C • Top block? 2

Saturday Oct 12, 2019 #

7 AM

Running warm up/down 9:52 intensity: (23 @1) + (19 @2) + (36 @3) + (8:09 @4) + (25 @5) 1.38 km (7:11 / km) +5m 7:02 / km
ahr:150 max:167 shoes: Solar Glide Blue

Little shuffle to see if I could loosen up enough to attempt to run or I should walk/jog with Amy and Anais. Got slightly better for the first 3 minutes, then got significantly worse then slightly better again. Stopped and stretched for a while and then did a couple of strides which felt ok enough to attempt to run.

Running tempo 20:15 intensity: (18 @1) + (4 @2) + (3:08 @3) + (14:44 @4) + (2:01 @5) 4.96 km (4:05 / km) +1m 4:05 / km
ahr:151 max:170 shoes: Solar Glide Blue

Started out at the front with Liam and just tried to settle in to a comfortable rhythm. Stuck with Liam for the first half but he was sounding pretty congested and started to drop off a bit after about 3k. I held back a bit for a while hoping he might get back on and then picked it up in the last km when someone else came past.

Friday Oct 11, 2019 #

6 PM

Running 23:45 intensity: (21:00 @1) + (2:45 @2) 3.3 km (7:11 / km)
ahr:109 max:129 shoes: Speedcross Vario

Left heel even more sore but I think it is largely from sitting all day and I had only done about 800 steps for the day so thought I should at least go for a walk. Wore the new shoes I got a while ago but haven't used because they feel a bit stiff and narrow.
Did lots of turning, side stepping and backwards running to try to loosen up the ankles.

Thursday Oct 10, 2019 #

5 PM

Running 1:02:16 intensity: (1:41 @1) + (22:00 @2) + (29:54 @3) + (8:34 @4) + (7 @5) 11.69 km (5:19 / km) +165m 4:58 / km
ahr:133 max:170 shoes: Solar Glide Blue

A sort of cut down version of the 5/8 surges, both in distance and pace. Achilles/ankles/heels getting worse with each day back at work.
Saw Michi Muroi down near UWA and had a quick chat. He is coming back from heart problems and was aiming to complete his 200th marathon this year but looks like it will have to wait for next year.

Wednesday Oct 9, 2019 #

6 AM

Running 53:52 intensity: (2:04 @1) + (33:43 @2) + (18:05 @3) 9.78 km (5:31 / km) +107m 5:13 / km
ahr:126 max:141 shoes: Solar Glide Blue

Easy lap of KP. Feeling a bit stiff and tired early but got better as the run went on. Started out thinking about giving up running and finished thinking about running elites at Easter.
C • Hahaha... 2

Tuesday Oct 8, 2019 #

7 AM

Running 31:17 intensity: (8:39 @1) + (21:42 @2) + (11 @3) + (18 @4) + (27 @5) 5.03 km (6:13 / km) +19m 6:07 / km
ahr:117 max:170 shoes: Solar Glide Blue

Same run again but with Rachel this time. Ankles feeling a lot worse than yesterday.

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