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Training Log Archive: Craney

In the 7 days ending Mar 25, 2017:

activity # timemileskm+m
  Running7 6:17:00 48.65(7:45) 78.3(4:49) 1100
  Orienteering2 27:41 3.54(7:49) 5.7(4:51) 70
  Total8 6:44:41 52.2(7:45) 84.0(4:49) 1170

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Saturday Mar 25, 2017 #

12 PM

Orienteering race (NOL Sprint Qualifier) 14:34 [5] 2.8 km (5:12 / km) +70m 4:37 / km

On Red Hill North, 2nd in my heat, +12secs to Tomas. Pretty good run on a fun course in the bush. Lost a few seconds on #2 drifting too low, but basically fine otherwise. Splits suggest I may have taken my foot off the gas a bit over the final third, although it didn't feel like that in the bush.
4 PM

Orienteering race (NOL Sprint Final) 13:07 [5] 2.9 km (4:31 / km)

At Canberra Girls Grammar, came 2nd, +10secs to Simon. Fun intense wiggly course on a 1:3000 map. Thought I coped ok, but couldn't help feeling a bit disappointed after a very scrappy start. The first three controls were so short, I didn't get a chance to plan #4. Ended up making two separate mistakes on that leg: one going down a dead-end, and the other getting very confused at how to interpret a thin fence with two dashes that was taped - presumably uncrossable, but came as a surprise. 15-20secs lost there. In a boo for the remainder of the run, but in hindsight my only other notable mistakes were missing the SI unit a few times at #12 (+5secs) and going too far around to #15 (+5 secs). Finished quite strongly when I got Ian in my sights.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)

2 warm-ups and 1 warm-down.

Friday Mar 24, 2017 #

12 PM

Running 28:00 [2] 5.3 km (5:17 / km)

Gentle loosener to the wetlands and back, but including 10x30sec sprints with the intention of waking up my legs for tomorrow. Concluded that I'm better off sticking to longer distances. A road cyclist in all the gear took an interest in me and my session, tracked me on my reps and then sparked up a proper conversation during my recoveries. Torn between thinking whether it was an all-too rare example of genuine friendliness, whether he thought I was someone else, or whether it was a bit odd.

Running 5:00 [5] 1.7 km (2:56 / km)

Aforementioned 'sprints'.

Thursday Mar 23, 2017 #

12 PM

Running 37:00 [3] 7.9 km (4:41 / km) +70m 4:29 / km

Lunch loosener in the drizzle around Forrest and Parlo House. Did a loop around the outside edge of the Girls Grammar - didn't take very long.

Wednesday Mar 22, 2017 #

7 AM

Running 1:26:00 [3] 18.4 km (4:40 / km) +220m 4:25 / km

Longish IW. Fun early on in fairly thick mist but a bit of a (damp) slog from GG's house onwards. Feeling a bit tired after a reasonable 7 day's training. Couple of easier days should do the trick hopefully.

Tuesday Mar 21, 2017 #

1 PM

Running intervals 20:00 [5] 6.0 km (3:20 / km) +20m 3:17 / km

6x1km around the East Basin in 3:20-3:25. A bit off the pace today (probably mainly due to the rain and puddles) but kept it consistent and it was still an effort. Spurred on by getting my first call-up to the Australian team last night :)

Running warm up/down 20:00 [2] 3.4 km (5:53 / km)

Warm-up/down plus 1:10 recoveries.

Monday Mar 20, 2017 #

12 PM

Running 42:00 [3] 8.6 km (4:53 / km) +160m 4:28 / km

Lunch run up Davo. Nice warm day. Legs a bit tired so took it fairly cruisily.

Sunday Mar 19, 2017 #

11 AM

Running 1:49:00 [3] 22.0 km (4:57 / km) +630m 4:20 / km

After a morning stroll up Mt Painter with Gracie and Florence, I thought I'd do a long run home via Blackie, Arboretum and Oakey Hill. Nice route. Took it fairly steady and felt alright. Fairly cool day although very humid so I sweated quite a bit. Clos Crossing technically closed still, but no-one doing anything so I snuck through.

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