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Training Log Archive: Craney

In the 7 days ending Sep 29, 2013:

activity # timemileskm+m
  Running6 3:40:00 27.59(7:58) 44.4(4:57)
  Orienteering3 2:18:28 16.16(8:34) 26.0(5:20)
  Total7 5:58:28 43.74(8:12) 70.4(5:06)

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Sunday Sep 29, 2013 #

11 AM

Orienteering race (Aus long champs) 1:23:18 [5] 16.0 km (5:12 / km)

Wow what fantastic terrain - massive granite rocks scattered all over the shop, super runnable terrain, hardly any paths, tricky vague slopes... The stuff orienteering dreams are made of. I guess my enjoyment of it was also helped by having a pretty good run. Set off well spiking each of the first 7 controls in some scattered rocks and catching Lachy and Bryan up. Then it got a bit vaguer and I lost concentration a bit dropping 20 secs or so on each of 8, 10 and 12. I crossed over Simon on the way to 12 and it looked like he may have closed some of the 4mins up, which put the willies up me a bit. Took the really cool tricky section from 12 to 18 carefully and managed to stay clean. Turns out Simon was about 20secs up on me at that point. Then the running opened up a bit with some more vague legs before heading out into semi-open farmland. Fortunately I was feeling good and my energy gel had just kicked in so I was able to push hard to the finish and keep things clean to take the win. Hard to think of having run a more enjoyable classic race before.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)

Saturday Sep 28, 2013 #

12 PM

Orienteering race (Aus sprint champs) 15:10 [5] 3.0 km (5:03 / km)

2nd to Tim Robertson by 6secs. Fun, wiggly sprint course around Canberra Grammar School, which I tend to run past almost every day. It felt like I got into the groove pretty quickly, taking simple and safe routes where possible. Came a cropper on #8 finding a way through the maze of underpasses to a simple control at the end, which cost me 10-15secs (and the race as it turned out). After that though ran hard and felt good and kept things clean. Fair play to Tim who is clearly a very talented young lad - I was actually pretty pleased to get this close to him.

Running warm up/down 40:00 [2] 7.0 km (5:43 / km)

Friday Sep 27, 2013 #

6 PM

Running 25:00 [2] 5.0 km (5:00 / km)

Evening run from home doing a clockwise loop of the grammar school (on the road of course) with my neck turned to the right the whole time - would've been rude not to. No controls out yet though so didn't learn a great deal.

Thursday Sep 26, 2013 #

5 PM

Orienteering 40:00 [3] 7.0 km (5:43 / km)

Linked together a couple of old twilight courses on Red Hill in a last ditch attempt to remind myself about orienteering and running in terrain. Minced about rather too much to really get much benefit.

Wednesday Sep 25, 2013 #

6 PM

Running intervals 8:00 [5] 2.6 km (3:05 / km)

5.5x90secs to try and get some zip into my legs ahead of Saturday. Probably overcooked the first couple and had to bail on the 6th with too much lactic going on. Meh.

Running 32:00 [2] 6.0 km (5:20 / km)

Tuesday Sep 24, 2013 #

6 PM

Running tempo 37:00 [4] 10.2 km (3:38 / km)

Tempo round the East and Central Basins. A bit of a struggle.

Running 17:00 [2] 3.6 km (4:43 / km)

10min warm-up and 7min warm-down.

Monday Sep 23, 2013 #

6 PM

Running 41:00 [3] 7.0 km (5:51 / km)

On Red Hill and Davo but managed to get about 30mins in before it got dark so thought I'd better practice running through terrain a bit ahead of the weekend.

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