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Training Log: Craney

In the last 7 days:

activity # timemileskm+m
  Running3 1:18:00 9.01(8:39) 14.5(5:23)
  Orienteering3 1:08:43 7.77(8:51) 12.5(5:30) 300
  Total4 2:26:43 16.78(8:45) 27.0(5:26) 300
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FrSaSuMoTuWeTh

Thursday Mar 30 #

Note
(sick) (rest day)

Tickly cough phase.

Wednesday Mar 29 #

Note
(sick) (rest day)

Back in sunny Canberra.

Tuesday Mar 28 #

Note
(sick) (rest day)

2nd Sydney day, although half of this was on the golf course. Cold/cough is very mild still - hope this is it.

Monday Mar 27 #

Note
(sick) (rest day)

A bit run down and a slight cough but not bad really. Anyway, in Sydney with work for a couple of days so good to have some enforced rest.

Sunday Mar 26 #

12 PM

Orienteering race (NOL Middle Race) 41:02 [5] 6.8 km (6:02 / km) +230m 5:10 / km

At Isaacs Ridge, came 2nd, +1.19mins to Simon. Bit of a disappointing day out - not a lot of sleep last night and a nasty sore throat (that's taken all week to brew) this morning. So I was in a bit of a grump before the start. However, Robw had planned a cracker course with very little given away for free - lots of short legs on the slope and a few brutal climbs - and I was soon enjoying myself in the bush.

Started quite well, although the path route to #3 cost me ~20secs. Could tell early on that my legs were lacking much power and I went through a physically bad patch on #8-#11: nav ok(ish), but I was dropping ~20secs to the fastest on each leg mainly through my inability to push through the steep stony terrain. To provide some respite from the toughness I took a wide, low path route to #15, but dropped 30secs to Simon - I guess he went straighter out of #14, and used 'The Spine' MTB track? Might test that route out over the next few weeks... After the spectator control I felt rubbish but was fairly clean, right up until very nearly missing out #26 completely. Fortunately caught myself just in time, but lost another ~25secs there.

Still, not a bad run technically - Simon's obviously in decent shape and I would've had to be absolutely perfect to match his time. I guess my fitness is showing encouraging signs, but I am a bit weak (or just soft?) in the terrain - probs no biggie for NZ. Expecting to have a cold tomorrow but would be nice to be pleasantly surprised.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)

Saturday Mar 25 #

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 #

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'.

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