Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Craney

In the 7 days ending Mar 9, 2013:

activity

time

miles

Running

9:21:00

46.6

(12:02)

75.0

(7:29)

Orienteering

43:58

6.84

(6:26)

11.0

(4:00)

Total

10:04:58

53.44

(11:19)

86.0

(7:02)

5:48

0:00

» now

Saturday Mar 9, 2013 #

Event: Adelaide NOL

10 AM

Orienteering race (NOL Sprint Qual) 16:07 [5] 4.0 km (4:02 / km)
shoes: New Balance 769

Flinders Uni in Adelaide. Good sprint area - typical campus but on a slope with a deep ravine intersecting the area. Tried to just go through the motions this morning and had a decent run - sprints are so easy when you're not in a rush! Still got pretty tired after the spectator control though.

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: New Balance 769

4 PM

Orienteering race (NOL Sprint Final) 14:22 [5] 3.5 km (4:06 / km)
shoes: New Balance 769

Waite Campus in Adelaide. More fun than the map in the pre-start suggested it might be due to a well-planned course with mini challenges on every leg. Not feeling especially sharp in the legs but stayed on top of things very well and had a basically perfect run (only dropped 16secs to George Best). Nearly caught Simon near the end which helped a bit.

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: New Balance 769

1B - Splits

Course 1 - Splits

Friday Mar 8, 2013 #

Note
(rest day)

Work then travel to Adelaide.

Thursday Mar 7, 2013 #

6 PM

Running 56:00 [3] 12.0 km (4:40 / km)
shoes: Brooks Defyance

Davo and Redders - lovely evening, although they'd been burning off some of Redders so it got a bit smokey later on in the run.

Wednesday Mar 6, 2013 #

6 PM

Orienteering race (Yarralumla) 13:29 [5] 3.5 km (3:51 / km)
shoes: Inov-8 X-talon 212

Fast sprint race - first half very easy, second a bit more interesting in the woods. Set off hard and focussed on the pace rather than the nav, which worked fine til #20 where I ran to the wrong clearing and dropped 15secs. Pretty good otherwise, with only very small wobbles at #5, #6 and #12, and good to stretch the legs out before the fun this weekend. Just pipped Rob who obviously didn't get too flogged by Marty on Sunday.

Anyway, here's the map: (note to self, get OACT using Routegadget)

C • RouteGadget 3

Running 25:00 [2] 5.0 km (5:00 / km)
shoes: Inov-8 X-talon 212

10min warm-up and 15min warm-down jogging round the course again, trying to not put Devil off too much ;o)

Tuesday Mar 5, 2013 #

6 PM

Running intervals 18:00 [5] 6.0 km (3:00 / km)
shoes: Brooks Defyance

12x90secs round the East Basin. Tough going.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Brooks Defyance

Monday Mar 4, 2013 #

7 PM

Running 49:00 [3] 11.0 km (4:27 / km)
shoes: Brooks Defyance

Fairly gentle sunsetty run on Davo.

Sunday Mar 3, 2013 #

9 AM

Running (Paddy Pallin 6hr) 5:48:00 [2] 30.0 km (11:36 / km)

Gracie and I were keen to defend our mixed-open trophy from last year (although not much chance of retaining the overall one with the Australian 'dream team' of Rob and Marty running). Unfortunately Grace's knee's been pretty bad so she decided she wasn't going to run on the Saturday - then it turned out Olle had a bit of a cold, so Grace decided she'd give it a go. Fortunately she just about got round and, touch wood, didn't aggravate it too much...

The rogaine itself was fun though. Great terrain for running through the bush, and nice cool conditions. We picked a route which would get us most of the controls but thought all of them might be a bit out of scope. First 2hrs flew by, mainly running at a nice steady pace. Then it got a bit thicker on the other side of the main valley and Grace's knee was a little sore, so we got slowed up and were forced to walk quite a bit. I heroically/gallantly carried Gracie over a couple of rivers. The last hour was nice again though and we decided we'd better get moving a bit to pick up the final loop of controls in time. Ended up only missing 4 controls and only Rob and Marty beating us (having cleared the course in only 5:09, and apparently spending most of the free 51mins scoffing all the cakes).

Cracking catering, as ever, afterwards (minus cakes)

Some of the map:

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