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Training Log Archive: Craig

In the 7 days ending Sep 19, 2015:

activity # timemileskm+mload
  Running7 2:28:22 15.84(9:22) 25.5(5:49) 24929.7
  Orienteering2 1:08:06 7.0(9:43) 11.27(6:03) 28642.7
  Total7 3:36:28 22.85(9:28) 36.77(5:53) 53572.4
averages - weight:70.7kg

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Saturday Sep 19, 2015 #

1 PM

Orienteering race 34:21 [5] 5.69 km (6:02 / km) +114m 5:29 / km
shoes: Inov-8 X-Talon 212 b

WA Middle champs at Warranine Brook.
Wanted to push myself hard today but at the same time knew my only hope was to be clean so I tried to be careful on 1 and was sure I crossed the fence just past the small cliff. I got it ok but it seemed a bit to the right of where I was expecting so not the confidence builder I was hoping for.

Next few short legs I was happy with my decisions and safety but didn't feel I was finding the best lines through the rough terrain. Decided to gamble on the straight route but regretted it almost immediately when I struggled to find a way through the light green to the first big rock surface. Rest of the leg was better running but I gave up the main advantage of the straight route by losing my direction a bit and dropping too much before the final paddock crossing.

Next few short legs were good and then tried to push hard on the longer leg across the paddocks to 10. Momentarily misplaced, one group of rocks right of where I thought, after the final creek but realised quickly. Planned to hit the rock surface above 10 until I got close and thought I could see where the cliff was but it must have been the rocky ground to the North so lost a few seconds.

I had seen Kellie just ahead earlier staying closer to the fence and she was still clearly ahead leaving 10 and 11 but was a bit left on 12 so I got that just ahead as she came in from the side. I didn't want to drag Kellie closer to Rachel so pushed hard to 13 but she stayed close so I tried really hard to keep it going and get clear through the green to 14. Cut my finger a bit in the green which was a bit of a distraction as I worried about smearing blood all over the map as I tried to refold it.

15 and 16 were easy then saw Rachel ahead across the paddocks to 17 and knew she must be well behind Kellie. I could see Rachel was heading down to approach 17 from below and I had planned the same to be safe but I decided I didn't need to be that conservative and the other way looked faster so I went left and came in off the rock surface above which worked well as I got there clearly ahead of Rachel.

Safe around the fence to 18. Careful compass leaving 18 and saw 19 from a distance. Straight line to 20 just trying to keep hurting. Aimed a bit left on 21 so I could be sure of going right after crossing the fence then gave it all I had left into the finish which wasn't much but at least it was downhill.

Feeling very satisfied that I had got as much as I could out of myself when I finished. Didn't really expect to challenge Henry but I knew it would be possible to lose a bit of time out there so I was at least interested to see if I could make it close so I checked the time as I finished and went back to watch after downloading. My watch said 2:22 when I finished and Henry started 10 minutes after me so when it got to 2:28 and I hadn't seen him I was pretty happy. When I didn't see him for another couple of minutes I started to get my hopes up. I could just about see 21 from the finish and it took me about 1:30 from there so I knew I was a chance if I didn't see him before 2:31 on my watch. I saw some movement at 2:30 but it was tRicky then right on cue Henry appeared at 2:31. My watch was still showing 2:32 when he finished so I knew it would come down to seconds and we would have to wait for the download. It turned out we were level at 20, then Henry made a small mistake on 21 losing 11 seconds and could only pull back 4 on the final two controls giving me the win by 7 seconds.
Very happy!!

Running warm up/down 11:08 [2] 1.71 km (6:31 / km) +60m 5:33 / km
shoes: Inov-8 X-Talon 212 b

2 PM

Running warm up/down 6:25 [2] 1.13 km (5:41 / km) +1m 5:40 / km
shoes: Inov-8 X-Talon 212 b

Friday Sep 18, 2015 #

5 AM

Running 28:26 [2] 5.06 km (5:37 / km) +41m 5:24 / km
shoes: Nike Free 3.0 Flyknit Orange

Another day, another 5am 5k with Rachel. Nearly didn't get out this morning, only the fear of falling asleep again and being late for work convinced us. Liam got up at the same time but didn't run with us.
Mostly pretty cold but with some very distinct warm patches and a bit smoky.

Thursday Sep 17, 2015 #

5 AM

Running 29:31 [2] 5.21 km (5:40 / km) +39m 5:28 / km
shoes: Nike Free 3.0 Flyknit Orange

Early morning jog with Rachel. Feeling pretty good.

Wednesday Sep 16, 2015 #

5 AM

Running 32:49 [2] 5.73 km (5:44 / km) +51m 5:29 / km
weight:70.7kg shoes: Nike Free 3.0 Flyknit Orange

Short easy run in KP with Rachel.

Monday Sep 14, 2015 #

5 AM

Running 31:22 [2] 5.14 km (6:06 / km) +57m 5:47 / km
shoes: Nike Free 3.0 Flyknit Orange

Little jog in the dark with Rachel.

Sunday Sep 13, 2015 #

10 AM

Running warm up/down 8:41 [2] 1.53 km (5:41 / km)
shoes: Inov-8 X-Talon 212 b

Orienteering 33:45 [3] 5.58 km (6:03 / km) +172m 5:14 / km
shoes: Inov-8 X-Talon 212 b

Still feeling a bit sick and I don't want to do anything that might slow the recovery at this stage so I just cruised around the H3. I wanted to try to be really concentrated and precise with my navigation but pretty much failed in that regard. Didn't really make mistakes but just did the usual running in roughly the right direction and correcting a bit as I recognised things I was running past. I was slow up the hills but still felt I was pushing a little harder than I wanted to at times.

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