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Training Log Archive: Craney

In the 7 days ending Sep 10, 2012:

activity # timemileskm+m
  Running7 4:15:00 32.31(7:54) 52.0(4:54)
  Orienteering2 1:46:10 11.81(9:00) 19.0(5:35)
  Total7 6:01:10 44.12(8:11) 71.0(5:05)

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Monday Sep 10, 2012 #

7 AM

Running 36:00 [3] 8.0 km (4:30 / km)
shoes: Brooks Defyance

Cracker morning - loosener up Davo. Needed it - legs v stiff. 4 kookaburra's cuddling up on top of the trig point.

Sunday Sep 9, 2012 #

10 AM

Orienteering race (NSW Long Champs) 1:13:00 [5] 13.0 km (5:37 / km)
shoes: Inov8 oroc 280

Gumble Pinnacles. Seriously awesome terrain - hopefully routegadget will appear soon so I can show the area off to Brits. Alas, I was dsq-ed! A strange combo of circumstances that admittedly wouldn't have mattered had I checked my code - but I made one of 3 mistakes on a control near the end, which resulted in me relocating beyond the control off a similar (but wrong) clearing and finding a control on a rock by an open hill with a drinks point on it - exactly as I was looking for. Turned out there were 2 drinks points on rocks by hills about 100m apart. D'oh!

But that was a side issue. It was all about racing through massive rocks in super-technical terrain, with some really fast bits but some low-vis (but still potentially fast if you knew where you were and were quite aggressive - which is a lot easier said than done) bits. Coped ok, but kicking myself for my 3 errors (1min, 2mins, 1min+dsq). I think in a World Class event there'd be some severe bomb-outs here, so I did well not to do that, but there'd still be a collection of guys running at 5mpks. So I still have lots of work to do. But it was motivating too because it was so much fun. Felt like I ran quite well up to about 45mins - got a bit tired after that.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov8 oroc 280

Saturday Sep 8, 2012 #

2 PM

Orienteering race (NSW Middle Champs) 33:10 [5] 6.0 km (5:32 / km)
shoes: Inov8 oroc 280

Kahli's Rocks. Great granite area. Fast semi-open to begin, with the odd big rock. Then a control pick along a slope covered in huge rocks. Really enjoyed it - was a bit stop/starty, but no real errors to speak of. Felt quite lardy. Good to get it out of the system. Pipped Lachy by about 1min for the win.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Inov8 oroc 280

Friday Sep 7, 2012 #

6 PM

Running 46:00 [3] 9.0 km (5:07 / km)
shoes: Brooks Defyance

Dusky run up Red Hill - felt quite good, although a little overeaten this week. Wind had a bit of a chill to it but.

Thursday Sep 6, 2012 #

5 PM

Running intervals 30:00 [4] 8.0 km (3:45 / km)
shoes: Brooks Defyance

6x5mins on Red Hill - small paths til it got a bit dark, then in the burb once it was dark. Didn't overly do it but good to feel reasonably ok running again.

Running 26:00 [2] 4.0 km (6:30 / km)

Wednesday Sep 5, 2012 #

12 PM

Running 39:00 [3] 8.0 km (4:53 / km)
shoes: Brooks Defyance

Lunchtime run on Redders - felt awful in the legs so didn't do too much.

Tuesday Sep 4, 2012 #

5 PM

Running 43:00 [3] 9.0 km (4:47 / km)
shoes: Brooks Defyance

Really tired today after a late night in Melbourne with Middleditch, followed by a day of meetings and a flight back to Canberra. Pleased with myself for getting out for a gentle run - same as yesterday but in reverse. Felt crap.

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