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Training Log Archive: GraceE

In the 30 days ending Nov 30, 2013:

activity # timemileskm+m
  Running18 17:06:34 39.05 62.84 2009
  Special Exercises17 5:15:00
  Orienteering2 1:05:49 6.71(9:48) 10.8(6:06)27c
  Total36 23:27:23 45.76 73.64 200927c
  [1-5]19 18:12:23
averages - weight:56.5kg

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Saturday Nov 30, 2013 #

Note
weight:56.5kg (sick)

Had to miss the rogaine I was entered for which was a shame.

Friday Nov 29, 2013 #

Note
(sick)

Thursday Nov 28, 2013 #

Note
(sick)

10 PM

Special Exercises 20:00 [0]

Wednesday Nov 27, 2013 #

Note
weight:56.5kg (sick)

Sick! Pretty annoying, that makes three times this year (flu in May and dragged-out cold in July). Coincidence that I visited the Kingston Family Surgery (local GPs) on Monday and now I'm sick? I think not.
6 PM

Special Exercises 20:00 [0]

Tuesday Nov 26, 2013 #

6 PM

Running (streets) 39:00 [3]
shoes: Kayano 17

Fairly easy run to Red Hill (suburb) and back, being careful with the back. I also had a nasty sore throat developing :/

Monday Nov 25, 2013 #

Note
(rest day)

My back tweaked a bit yesterday, and now it has gone back to being fairly sore. I don't think sleeping in a tent helped :s

Sunday Nov 24, 2013 #

9 AM

Running 1:14:00 [3] 13.0 km (5:42 / km)
weight:56kg shoes: Salomon XT Wings 2

On Saturday we drove down to "The Big Hole" in Deua NP and camped out. This morning we ran from our camp ground to the Marble Arch and back. It was pretty cool.
C • Marble Arch 2

Saturday Nov 23, 2013 #

9 AM

Running tempo (cyclepath) 24:00 [4]
weight:55.7kg shoes: Brooks Adrenaline GTS 13

3 x 8min tempo around the east basin anti-clockwise. Lovely morning to be out by the lake.

Running (cyclepath) 24:00 [3]

The rest of the run (including 2 x 5mins in between the efforts).
10 AM

Special Exercises 15:00 [0]

Friday Nov 22, 2013 #

9 PM

Special Exercises 15:00 [0]

Thursday Nov 21, 2013 #

4 PM

Running 1:07:00 [3]
shoes: Salomon XT Wings 2

I had a cultural awareness day at the centre on Lady Denman Drive; it finished at 4pm so I went running from just down the road at Glenloch Interchange. First into Frost Hollow, then through and around Aranda bushlands. The second half was spent in Black Mt reserve. Andy passed me on the bike just as I was finishing my run. He was flying with a little one in tow.
6 PM

Special Exercises 20:00 [0]

Wednesday Nov 20, 2013 #

6 PM

Orienteering race 34:26 [5] *** 5.7 km (6:02 / km)
13c

Twilight event at The Pinnacle. Pretty clean, was fun.

Running warm up/down 6:00 [2]

Tuesday Nov 19, 2013 #

12 PM

Running race (paths) 16:45 [4] 2.6 km (6:27 / km)
shoes: Asics Trabuco

Black Mt Run-up. Dent showed up to claim another course record in 10.55!

Running (mostly tarmac) 41:00 [3]

To the start (through ANU), then back down the Mt and beside the lake back to work (28mins).
6 PM

Special Exercises 20:00 [0]

Monday Nov 18, 2013 #

7 PM

Running (paths) 47:00 [3]
shoes: Asics Trabuco

Lovely evening run on Red Hill.

Sunday Nov 17, 2013 #

11 AM

Running race 33:00 [5] 7.2 km (4:35 / km)
shoes: Brooks Adrenaline GTS 13

Run with the Wind.
Advertised as an 8km race but a few people said afterwards it was more like 7.2km (thankfully!). The race was set out among the wind turbines of a windfarm beyond Bungendore and traversed the ridge with many undulations, some quite steep! I was pleased with my run although my lungs really struggled at times and the hills were slow. I enjoyed stretching out on the flat sections but they seemed few and far between. Finished 4th lady, a minute or so behind Liz and Lou who had a good battle going on for most of the course.

Running warm up/down 20:00 [2]

3 PM

Special Exercises 15:00 [0]

Saturday Nov 16, 2013 #

1 AM

Running (fire trails) 1:18:00 [3]
shoes: Salomon XT Wings 2

From the northern end of Googong Dam with Lizzie and Lukas. We headed off along Bradley's Creek Walk, climbing steeply onto the ridge and going past Gormans Trig. About a km or so after this the fire trail started to drop down towards Bradley's Creek and we decided we didn't need the extra climb out again :) So we turned around and headed back, checking out Googong lookout along the way. Lovely area out there!
3 PM

Special Exercises 15:00 [0]

Thursday Nov 14, 2013 #

7 PM

Running (paths) 49:00 [3]
shoes: Asics Trabuco

Lap of Red Hill ridgeline.
8 PM

Special Exercises 15:00 [0]

Wednesday Nov 13, 2013 #

6 PM

Orienteering race 31:23 [4] *** 5.1 km (6:09 / km)
14c

Twilight event at Farrer Ridge.
Bit more pace today, though still cautious running as back is still not fully better. Chose a very individual route to c4 (climbing 2 fences and dropping 30secs) and another 40secs lost at c10 where I came in slightly too high at the end of the leg. So not great. But fun little area.
8 PM

Special Exercises 30:00 [0]

Tuesday Nov 12, 2013 #

6 PM

Running (paths) 44:00 [3]
shoes: Asics Trabuco

In Black Mt reserve after a physio appointment at 5. Bumped into Ben halfway up Blackie and stopped for a chat (and to catch my breath!).

Monday Nov 11, 2013 #

6 PM

Special Exercises 30:00 [0]
weight:57.1kg

Sunday Nov 10, 2013 #

10 AM

Running (paths) 1:30:00 [3]
shoes: Salomon XT Wings 2

With Matt from Forde along the new Centenary track towards one-tree hill. I turned around after 45mins. It was nice although quite strange to be running in cold rain - I got a brain freeze at one stage in a more exposed part but luckily I had three layers on for the run. Matt was in a T-shirt!
C • This reminds me of running ... 3

Saturday Nov 9, 2013 #

3 PM

Running (fire trails) 58:00 [3]
shoes: Asics Trabuco

Nice sunny run from Campbell Park offices up the fence line to Hackett Hill then over Ainslie and down the spur.
10 PM

Special Exercises 15:00 [0]

Friday Nov 8, 2013 #

7 PM

Running 30:00 [3]
weight:57kg shoes: Asics Trabuco

Easy around Griffith & Narrabundah after the rain.
8 PM

Special Exercises 15:00 [0]

Thursday Nov 7, 2013 #

Note

Paid off the remainder of my HECS debt today which felt pretty good. It had grown with interest to $23,200 by the time I came back to Aus in 2011. Thought I would make use of the 5% repayment discount which is to be abolished by 1 Jan 2014.
8 PM

Special Exercises 15:00 [0]

Wednesday Nov 6, 2013 #

8 PM

Special Exercises 15:00 [0]

Tuesday Nov 5, 2013 #

8 AM

Running race 1:27:33 [4] 10.11 km (8:40 / km) +1064m 5:40 / km
shoes: Salomon XT Wings 2

I managed one of the climbs! (though took it carefully with the sore back). Mt Buffalo - I had heard this was possibly the nicest of the four races and having not run it last year, was pleased to be able to do it. It was a really fantastic run to do.
http://connect.garmin.com/activity/400612641
My watch rudely says I was only moving for 82 minutes.

Monday Nov 4, 2013 #

10 AM

Running 51:30 [3] 8.39 km (6:08 / km) +300m 5:12 / km
shoes: Salomon XT Wings 2

Parked at Tawonga Gap lookout and headed south along the ridge-top firetrail. Was lovely.
http://connect.garmin.com/activity/400612658

Sunday Nov 3, 2013 #

10 AM

Running 1:40:00 [3] 13.54 km (7:23 / km) +343m 6:33 / km
shoes: Salomon XT Wings 2

Along the Razorback Ridge, heading north towards Feathertop Peak. When I turned around I could see tiny dots making their way across the summit of Feathertop.
http://connect.garmin.com/activity/400612677
2 PM

Special Exercises 20:00 [0]

Saturday Nov 2, 2013 #

Event: Bright 4 Peaks
 
9 AM

Special Exercises 20:00 [0]

12 PM

Running 46:46 [3] 8.0 km (5:51 / km) +302m 4:55 / km
shoes: Salomon XT Wings 2

Just a little run on my own on some firetrails, starting just up the valley from Wandiligong where the first race of the Bright 4 Peaks took place earlier in the morning.
http://connect.garmin.com/activity/400612703

Friday Nov 1, 2013 #

Note
(rest day)

First day working for the Department of Foreign Affairs and Trade. Now just a few integration issues to iron out.
C • Work 2

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