Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craney

In the 28 days ending Feb 28, 2013:

activity # timemileskm+m
  Running27 27:35:17 220.59(7:30) 355.0(4:40) 800
  Orienteering1 1:05:00 6.21(10:28) 10.0(6:30)
  Total28 28:40:17 226.8(7:35) 365.0(4:43) 800

«»
2:38
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday Feb 28, 2013 #

6 PM

Running intervals 32:00 [5] 7.5 km (4:16 / km)
shoes: Brooks Defyance

8x3mins through Deakin and Yarralumla. Pushed quite hard, felt ok.

Running warm up/down 22:00 [2] 4.0 km (5:30 / km)
shoes: Brooks Defyance

Wednesday Feb 27, 2013 #

6 PM

Running 1:21:00 [3] 17.0 km (4:46 / km)

Fairly eventful longish run from home. Headed through Redders and under Hindmarsh into Mugga, then alongside Isaacs and up towards Sheaffe Trig. Near the top spotted a roo in a tangle with a fence. He was pretty well stuck and making some big huffy noises, so I approached with soothing words and grabbed his leg to try and free him, but alas to no avail. It was getting dark and I was quite far from a road so unlikely to meet any walkers, so I ran down to Isaacs Shops and headed into the convenience store. Old Asian couple in there didn't know what I was banging on about, but pointed to the takeaway 2 doors down because they were 'locals' and would know what to do. They were very friendly and helpful too - phoned up Parks and Wildlife and put me through to someone who assured me a ranger would be straight onto it. Lucky I was able to give pretty precise directions. Not much else I could do, so hotfooted it home to find 4 missed calls on my mobile. Eventually ranger got through to me - he hadn't found the roo but wasn't quite in the right place, so I redirected him back. Haven't heard owt since, so I guess he either found it or the roo freed itself in the intervening hour or two - either way a happy ending.

Tuesday Feb 26, 2013 #

6 PM

Running race (Lake Ginninderra 5km) 16:21 [5] 5.0 km (3:16 / km)
shoes: New Balance 769

Another 5km, another low/mid 16s. Guess I'm just treading water at the moment: training ok, staying fit, but not especially applying myself either. The first bit was funny - the bloke who coaches the track runners thought he'd have a go seeing how long he could keep up with the leaders (me), but I didn't know that so, seeing some old dude haring it alongside me, pushed the pace on. He jacked after 800m and I ended up doing about 2:50-2:55 for the first km. Got quite tired and lonely after that, so would've done a big positive split.

Running 15:00 [2] 3.0 km (5:00 / km)
shoes: New Balance 769

Not a great deal of warming up/down - good to catch up with Devil afterwards though.

Monday Feb 25, 2013 #

6 PM

Running 30:47 [4] 7.6 km (4:03 / km)
shoes: Brooks Defyance

Street-o at Yarralumla - picked an ok route I think. Not feeling too bad, but quite a warm/muggy evening.

Running 21:00 [3] 4.4 km (4:46 / km)
shoes: Brooks Defyance

Jog home afterwards.

Sunday Feb 24, 2013 #

4 PM

Running long 2:38:00 [2] 29.0 km (5:27 / km)
shoes: Brooks Defyance

Great long run with Gracie on fire trails from near Mt Clear campground in Namadgi exploring the Naas Creek/Grassy Creek area. Cloudy, overcast day making for some very atmospheric views. Beautiful open bush with scattered boulders and big clearings and marshy bits. Miles and miles of prestine orienteering terrain out here - some mapped (WOC long trial is out this way). Inspiring area to train, should come out here for long runs more - it'd be easy to get fit quick.
C • Namadgi areas 9

Saturday Feb 23, 2013 #

10 AM

Running 50:00 [3] 11.0 km (4:33 / km)
shoes: Brooks Defyance

Steady run round the East Basin with Gracie for 3.5km who was running @4.10mpk pace - then peeled off to climb Mt Pleasant (and run a bit slower!). Back over Kings Bridge. Felt like a bit of a struggle today.

Friday Feb 22, 2013 #

5 PM

Running 57:00 [3] 13.0 km (4:23 / km)
shoes: Brooks Defyance

Steady run on Davo/Redders apre work.

Thursday Feb 21, 2013 #

6 PM

Running 30:00 [5] 7.0 km (4:17 / km)
shoes: Inov-8 X-talon 212

6x5mins in 'terrain' - inverted commas because Campbell Park/Hackett Hill isn't that terrainy, but good to get the ankles thinking about stuff. Tried to push but technique lacking so it wasn't super-intensive.
C • ill show you my terrain legnth one day. 4

Running warm up/down 31:00 [2] 5.0 km (6:12 / km)
shoes: Inov-8 X-talon 212

Wednesday Feb 20, 2013 #

6 PM

Running 1:08:00 [3] 14.0 km (4:51 / km)

Nice loop round the back of the Brae, East edge of Mugga Hill (found a small hill with a cairn on top) and home.

Tuesday Feb 19, 2013 #

6 PM

Running race (Barrenjoey Drive 5km) 16:20 [5] 5.0 km (3:16 / km)
shoes: Inov-8 X-talon 212

3 laps of a slightly undulating course which was slightly nearer the XC end of the Road Race to XC spectrum, but still only somewhere between Road Race and Trail Race. Good fun though - took the first lap comfortably and ramped up the intensity slightly each lap (times didn't change much though). Just managed to pip a 13 year old.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Inov-8 X-talon 212

Monday Feb 18, 2013 #

9 PM

Orienteering 1:05:00 [3] 10.0 km (6:30 / km)
shoes: Inov-8 X-talon 212

Night-o on Ainslie with Olle and Lachy - much fun. Isolated the problem with my headtorch before the start but that meant binning the extension cable, so I had to tape the battery to the strap on the head bit. Quickly realised after we mass-started that this meant it was banging on my ear every step. Long leg was fun - Lachy went round but Olle and I went over emerging on the termie all together. I then decided it'd be best to hold the battery in my hand next to my ear, so I had to run pretty retardedly for the rest of the course. Got on my own doing butterflies the other way round to the others - thought I'd be way behind but turned out I was ahead. Then I minced a fair bit and Olle caught me up just before the end.

Sunday Feb 17, 2013 #

Note
(rest day)

Nah

Saturday Feb 16, 2013 #

10 AM

Running 1:50:00 [3] 22.0 km (5:00 / km)
shoes: Brooks Defyance

Long run from home exploring more of Callum Brae and Jerrabomberra Grasslands - a lot bigger and better for running than I first thought. Then home via Mugga, tunnel under Hindmarsh and Davo.
C • that tunnel.. 5

Friday Feb 15, 2013 #

6 PM

Running 41:00 [3] 9.0 km (4:33 / km)
shoes: Brooks Defyance

Pretty uninspired run from home, up Davo and down to the car park where I decided it better to wait 30mins for Grace to finish her run and drive me home than run home in 10mins.

Thursday Feb 14, 2013 #

6 PM

Running 18:00 [5] 5.5 km (3:16 / km)
shoes: Brooks Defyance

6x3mins on flat roads out at Jerrabomberra Wetlands.

Running warm up/down 24:00 [2] 4.0 km (6:00 / km)
shoes: Brooks Defyance

Wednesday Feb 13, 2013 #

7 AM

Running 30:00 [2] 6.0 km (5:00 / km)
shoes: Brooks Defyance

Morning jog out to the wetlands and back on flat tarmac.
6 PM

Running 1:01:00 [3] 13.0 km (4:42 / km)
shoes: Brooks Defyance

Nice evening run through Callum Brae NR and into Mugga - came across a huge wedge-tailed eagle stood on a dead roo and a bit of a stare-off with him before he flew off.

Tuesday Feb 12, 2013 #

7 AM

Running 41:00 [3] 9.0 km (4:33 / km)
shoes: Brooks Defyance

Morning loop round Parliament House - bumped into ALJ on her bike pretty early on but my eyes were still so bleary it took me quite a while to recognise her.
6 PM

Running 30:00 [5] 8.0 km (3:45 / km)
shoes: Brooks Defyance

6x5mins on fire trails/single track on Davo. Feeling alright but not overly gunning it.

Running 30:00 [2] 5.0 km (6:00 / km)
shoes: Brooks Defyance

Monday Feb 11, 2013 #

6 PM

Running 1:00:00 [3] 13.0 km (4:37 / km)
shoes: Brooks Defyance

Uneventful run on Redders and Davo.

Sunday Feb 10, 2013 #

10 AM

Running race (Kosciuszko Half) 1:27:17 [5] 22.0 km (3:58 / km)
shoes: Brooks Defyance

I was easily lured into running this race by the spectacular location and $300 prize money on offer. Strangely, it turned out not many others were lured in and only about 30 of us ran. Wasn't complaining though as this heightened my chances of the big bucks considerably. It was a funny old race, organised by a brillliant bunch of super-enthusiastic friendly Polish characters celebrating Strzelelecki's exploration escapades back in the day. We were lucky and got a cracking warm sunny day for it, even at 2000m up. Basically it's 11km with 450m climb at a pretty gradual gradient on a decent gravel track all the way to the top and then all the way back down again - nothing too tough in itself but with the summit being at 2228m altitude plays a part. I got on my own from the off so could feel the dollar signs rolling round my eyes pretty early on. Settled into a nice rhythm and plodded away hitting the top in 48.19 - couldn't really feel the altitude but my lungs were busting so it probably was affecting me a fair bit. Ran quite hard on the way down returning in 38.58, so easily got in sub-90 in the end. Pretty pleased with my run but hard to know if it was much good - the next guy was 11mins behind so I could've run pretty badly and still picked up the wonga. Still, the super-enthusiastic Polish guy just thought it was amazing (like everything else) and told me I should definitely go professional. Grace ran well and comfortably won the uphill-only race and picked up another 300 big ones for the pleasure, much to the excitement of the Polish people.

After some schnapps and a snooze we headed to the prize giving in Jindabyne which was even funnier as the Poles had clearly spent most of the intervening period chinking beer glasses in the pub. Then we got interviewed for SBS radio which we'll have to listen out for, although apparently we'll be dubbed into Polish.

Great event, much fun - will have to come back next year.
C • Congrats 6

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Brooks Defyance

Saturday Feb 9, 2013 #

12 PM

Running 42:00 [3] 9.0 km (4:40 / km)
shoes: Brooks Defyance

Gentle run round the East Basin - didn't get away to Jindabyne as early as we'd hoped because had to get a window replaced in our car after some bogans broke in on Thursday night.
C • bogans 3

Friday Feb 8, 2013 #

Note
(rest day)

Thursday Feb 7, 2013 #

7 PM

Running 30:00 [4] 7.0 km (4:17 / km)
shoes: Brooks Defyance

6x5mins terrain intervals on Davo/Redders. Bit of a cruisy interval sesh tbh as was ground a bit uneven and I'm pretty crap at running off-track at the mo. Hopefully will be able to gun this kind of thing in due course.

Running warm up/down 32:00 [2] 6.0 km (5:20 / km)
shoes: Brooks Defyance

Wednesday Feb 6, 2013 #

7 PM

Running 57:00 [3] 12.0 km (4:45 / km)
shoes: Brooks Defyance

Evening run on Davo and Redders - beautiful evening, sun setting over the ranges in one direction, lights on at Manuka oval for the Australia v Windies one-dayer in the other. Felt pretty tired.

Tuesday Feb 5, 2013 #

6 PM

Running race (Boat House 5km) 16:32 [5] 5.0 km (3:18 / km)
shoes: New Balance 769

Not a great time - could still feel Sunday in my legs a bit and the big Korean bbq I ate at lunch in my tummy. Otherwise felt quite good and was able to push hard. On me tod from the off - hit the turn in 8.17 not far ahead of the others. Came back in 8.15. Nice warm evening.

Running 46:00 [2] 9.0 km (5:07 / km)
shoes: New Balance 769

Ran to the race from home over Kings bridge (15mins) and back round the East Basin (31mins).

Monday Feb 4, 2013 #

7 PM

Running 24:00 [3] 5.0 km (4:48 / km)
shoes: Brooks Defyance

Loosened my legs on a gentle run out to the wetlands and back - feeling a bit stiff from yesterday.

Sunday Feb 3, 2013 #

7 AM

Running race (Mt Tennent race) 1:48:00 [4] 25.0 km (4:19 / km) +800m 3:43 / km
shoes: Brooks Defyance

Fairly long mountain race in Namadgi - all on 4WD tracks as per usual and quite a convoluted route (3 out and backs). Still, lovely day and all very scenic, so I enjoyed myself. On my own from the start so was able to relax and pace myself quite well. Got up Tennent not too bad but by 20km was feeling pretty achy.
C • Great run 4

Running 8:00 [2] 1.5 km (5:20 / km)
shoes: Brooks Defyance

Saturday Feb 2, 2013 #

4 PM

Running 41:00 [3] 8.0 km (5:08 / km)
shoes: Brooks Defyance

Fairly gentle on Redders.

Friday Feb 1, 2013 #

7 AM

Running 1:00:00 [3] 13.0 km (4:37 / km)
shoes: Brooks Defyance

Davo and Redders - a bit stiff.

« Earlier | Later »