Training Log Archive: CraneyIn the 7 days ending Sep 15, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Sep 15, 2013 #
2 PM
Running 1:30:00 [4] 23.8 km (3:47 / km)
Longish tempo from Isaacs on bike paths back through Woden, Curtin and the west basin. Pace felt easy for around 50mins but got pretty tough to keep going towards the end. Not feeling super confident for the marathon.
Running 16:00 [2] 3.3 km (4:51 / km)
10min warm up and 6min warm down.
Saturday Sep 14, 2013 #
9 AM
Orienteering 30:00 [3] 5.0 km (6:00 / km)
Some faster paced sections of helping out coaching the ACT juniors at Castle Hill. Good area but slightly dated map. Good to get my head thinking about granite a bit before oz champs.
Orienteering 1:00:00 [2] 7.0 km (8:34 / km)
Other more dawdly sections of control hanging and collecting etc. Quite broken up.
Friday Sep 13, 2013 #
Note
(rest day)
Thursday Sep 12, 2013 #
6 PM
Running intervals 40:00 [5] 11.5 km (3:29 / km)
8x5mins, largely on roads round Hughes, Deakin and Parkes. Felt ok to run comfortably hard, but without any particular 'zip'. Cold night - bit of a brief relapse into winter it seems after a pretty hot few days.
Running 30:00 [2] 5.0 km (6:00 / km)
Warm up jog to red hill, 2min recoveries and a short warm down from Kingston foreshore.
Wednesday Sep 11, 2013 #
6 PM
Running 59:00 [3] 12.0 km (4:55 / km)
Headtorch run on davo and redders. Not much to report really other than Gracie calling out to me to point out a tawny frogmouth just after we left the car.
Tuesday Sep 10, 2013 #
6 PM
Running 30:00 [5] 8.7 km (3:27 / km)
3x10mins round east and central basins. Still a bit achy but was able to push ok and stay in my desired speed zone.
Running 28:00 [2] 5.0 km (5:36 / km)
2min recoveries plus some warm-up/down jogging.
Monday Sep 9, 2013 #
6 PM
Running 32:00 [2] 6.0 km (5:20 / km)
Gentle run on red hill in the dusk. Hips a little sore from yesterday's run.