Training Log Archive: CraneyIn the 30 days ending Apr 30, 2007:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||||||||||||||||
Monday Apr 30, 2007 #
Running 29:00 [2]
shoes: asics roady things
Just a loosener round the streets of Macquarie, Aranda and Cook with Grace. Would like to be feeling a bit fresher at the weekend...
Sunday Apr 29, 2007 #
Running 1:44:00 [3]
shoes: adidas swoops
Went for a day out at the seaside with Grace. Parked up at Pebbly Beach just north of Bateman's Bay, and ran along a nice little path through rainforest along the coast to Snake Beach. Then ran up Durras Mt. Then I thought it'd be good for us to do 10mins hard one way, turn round and try and beat it on the way back. Hadn't realised this would be tricky starting at the top of a mountain. Jogged back down and had fish and chips and coke before a swim in the sea. Magic.
Saturday Apr 28, 2007 #
Running 1:11:00 [3]
shoes: asics traily things
Cruised down to Honeysuckle Ck with Gracie. Some Scottish guy won an o-race here once. We saw a nice trail we could run on a map at the tourist information, so tried to do that. Neither of us memorised it though. So we spent the first 30mins running up and down a big road looking for the path. After that it was a really nice bush track which ended with a good down hill to the car.
Friday Apr 27, 2007 #
Running 1:25:00 [3]
shoes: asics traily things
Drove out westwards til I hit some hills with trees on that hadn't burned down and set off into the bush on a forest road hoping it would take me up a big hill and round in a nice loop. After 48mins of continuous up hill, popped out on a trig and got some lovely views. Sun getting a bit low, no sign of any other tracks, trees very thick and big crags all around, so reluctantly went back the way I came. Boooooring. Later found out it was Mt Coree that I went up.
Thursday Apr 26, 2007 #
Running intervals 25:00 [5]
shoes: asics roady things
Various stuff on Aranda oval. Must've been going quite hard cos got that blood taste at the back of the throat thing going on that you usually only get at x-country races.
2.46 (big lap), 2.01 (little lap), 1.31 (6 hill sprints), 2.45 (big lap), 1.59 (little lap), 2.00 (8 hill sprints), 2.46 (big lap), 1.20 (6 hills sprints). 1 min recovery.
2.46 (big lap), 2.01 (little lap), 1.31 (6 hill sprints), 2.45 (big lap), 1.59 (little lap), 2.00 (8 hill sprints), 2.46 (big lap), 1.20 (6 hills sprints). 1 min recovery.
Running 26:00 [2]
shoes: asics roady things
Roads before and after intervals. Legs wouldn't wake up and cycling-inflicted hip bruise making me limp the first 5 mins. Very very nearly turned round and went home.
Running 37:00 [3]
shoes: asics traily things
Streets at night.
Wednesday Apr 25, 2007 #
Cycling 2:40:00 [3]
Kind of tour of Canberra with Gracie (Bruce ridge, Majura, Ainslie, town, Black Mt...). Roads and forest roads are fine. Stopping, starting and single-tracks are not fine. Fell off 3 times and have a tasty bruise on my left hip. But it was a lot of fun and pretty warm in the end. Maybe I'll carry on cycling for a bit.
Tuesday Apr 24, 2007 #
Running 45:00 [3]
shoes: asics traily things
The Pinnacle and Mt Painter. Shoes have started cutting into my ankles and I felt a bit niggly. Oh well, it was nice otherwise.
Running intervals 30:00 [5]
shoes: asics roady things
90x30s (15 reps) on roads on a cold, wet, windy evening. Almost like being in Sheffield (minus the hills). Felt pretty nippy.
Running 15:00 [3]
shoes: asics roady things
Before and after intervals.
Monday Apr 23, 2007 #
Cycling 1:31:00 [3]
On some bridleways round the west side of Belconnen. Tried to cut through and hit Lake Ginninderra, but missed it to the north and came out on the edge of Canberra somewhere. Spotted Black Mt on the horizon chuffin miles away in a direction I didn't expect so just rode towards that. I also fell off twice, again. I hate clip-ins. Just cruising up to a junction, took right foot out, fell off to my left. Grrrrrr.
C • Spanner 11
Running 31:00 [2]
shoes: asics roady things
Streets at night
Sunday Apr 22, 2007 #
Running long 2:07:00 [3]
shoes: asics traily things
Up Mt Tennant in the Namadgi National Park with Grace. Pretty cool weavy track through nice rocks and bush and all that. View at top was disappointing for all the effort. Then did an extended loop back down which meant another climb but I did get to see a group of about 200 kangaroos and came to the conclusion that they are about as stupid as sheep (in that you can chase them for about 2km before they realise just jumping off to the side does the trick).
Saturday Apr 21, 2007 #
Running intervals 21:00 [5]
shoes: asics roady things
Paarlauf's with Grace round Aranda oval. Not the most fun but legs felt good so pushed quite hard. Grace stopped bang on 20mins so I had to keep on running hard til I found her sat under a tree.
Running 26:00 [2]
shoes: asics roady things
To and from the oval with a few stridey things and a bit of a general mince around.
Friday Apr 20, 2007 #
Cycling 1:22:00 [3]
Anticlockwise round Lake BG. Fell off twice.
C • haha 5
Thursday Apr 19, 2007 #
Running intervals 20:00 [5]
shoes: asics roady things
Tried to do a track session on my own but not mentally or physically tough enough. Did 3x1600m (instead of 4) in 5.03, 5.08, 5.09 which is a lot slower than last time I did it, but my legs felt like crap. Guess I need to recover a bit more.
Running 43:00 [2]
shoes: asics roady things
To and from the AIS track. Not sure if I was meant to pay but just ran in and did my sesh then ran off.
Wednesday Apr 18, 2007 #
Running 1:23:00 [3]
shoes: asics traily things
Ran up Mt Majura for the first time then descended through some crappy bush to some pines and got lost so climbed pretty much back up to the top again. Legs got heavy so my intended plan to go up Mt Ainslie was scrapped and I headed home as fast as I could for some coke.
Tuesday Apr 17, 2007 #
Running 1:03:00 [3]
shoes: asics traily things
Trying the legs out on my old skool Black Mt loop. Felt pretty good all told and saw the gayest looking kangaroo in the world.
Monday Apr 16, 2007 #
Note
(rest day)
Sunday Apr 15, 2007 #
Orienteering race 1:11:47 [5] 13.6 km (5:17 / km) +360m 4:40 / km
shoes: adidas swoops
Australian National Badge Event on Ngaralta Country. Strange area, lots of ploughed fields (tough!) and fences and thickets. But lots of small boulders scattered about. Kinda like a good version of Carsington Pastures. Didn't know what was going on at first and before I knew it Kez had caught me up 2 mins at the 2nd control (both rocks in green). So I hammered the next few legs before losing over a minute at 7 (rock in green) and Kez caught me back up again. No time for drinks over the next few legs as I pushed hard. Missed 13 and 19 and started getting very tired, but knew I couldn't afford to let up after all the mistakes I'd made. All going ok til the penultimate control when in full view of everyone I lost another minute while Blair gleefully commentated on me. Felt quite lucky to win after losing around 6 minutes out there. Simon was impressive this weekend, he'll be hard to beat at JWOC.
Running warm up/down 20:00 [2]
shoes: adidas swoops
Saturday Apr 14, 2007 #
Orienteering race 31:43 [5] 5.7 km (5:34 / km) +260m 4:32 / km
shoes: adidas swoops
Australian Middle Distance Championships (sponsored by Jacob's Creek). Pewsey Vale. Trickiest race of the week with plenty of granite scattered about. Got into the swing of things early on and hadn't lost much before the spectator control. Then heard I had a big lead and of course screwed the next control up (~45secs) but finished well after that. Legs were quite tired but concentrating on the map too hard to notice much. Pleased with a good race on a tricky area, especially as I picked up 2 bottles of Jacob's Creek wine as a prize (1 of which didn't last very long).
C • Congrats 11
Running warm up/down 20:00 [2]
shoes: adidas swoops
Friday Apr 13, 2007 #
Orienteering race 14:45 [5] 3.4 km (4:20 / km) +30m 4:09 / km
shoes: asics roady things
ASC Galaxy Sprint in Nuriootpa. Not the most techie of sprint areas, but 26 controls meant it was very twisty and turny. My control flow was pretty good and I didn't do much wrong. Legs didn't feel very light, but I was pushing pretty hard. Happy to take the win, especially as Grace did too, meaning we got $100 each. Sweet.
C • $$ 6
Running warm up/down 20:00 [2]
shoes: asics roady things
Thursday Apr 12, 2007 #
Running 58:00 [2]
shoes: asics traily things
Ran the Coastal Cliffs Trail near Victor Harbour with Gracie. Gorgeous day and great views. Got a lot of sand in my trainers though.
Wednesday Apr 11, 2007 #
Running 20:00 [2]
shoes: asics traily things
Morning jog in the Adelaide Hills.
Tuesday Apr 10, 2007 #
Note
(rest day)
Recovery from the racing and the wine tasting.
Monday Apr 9, 2007 #
Orienteering race 45:04 [5] 7.4 km (6:05 / km) +415m 4:45 / km
shoes: adidas swoops
Australian Easter 3-days, day 3. Worlds End South. It was very hot (low 30s) and I was in a stony, dusty and (above all) hilly desert having raced 3 days prior. So I found it quite tough today. It was kinda like that spur/gully routechoice area near Alicante. Couldn't really push very hard but kept on plodding and had a pretty clean run. My round route to 3 got me in the lead, but my round route to 4 lost it again. Then lost a bit of time on 6. Pleased to only be 30secs back on Jules but reckon we both should've gone quicker today.
Running warm up/down 20:00 [2]
shoes: adidas swoops
Sunday Apr 8, 2007 #
Orienteering race 1:26:11 [5] 15.8 km (5:27 / km) +510m 4:42 / km
shoes: adidas swoops
Australian Easter 3-days, day 2. Classic race on Twigham. Same area as yesterday but less fine navigation and more long legs. First half was quite flat and fast and I pushed hard and built up a bit of a lead. Got a bit over excited about the 3km leg and maybe ran it a bit too hard and started suffering after that. Jules and Troy were stronger than me over the last few k's and that coupled with a sissy's (slow) route choice to 20 meant I ended up a couple of mins down. But it was still one of my best classic races, and Jules is on fire at the mo, so I was happy again.
Running warm up/down 20:00 [2]
shoes: adidas swoops
Saturday Apr 7, 2007 #
Orienteering race 34:28 [5] 6.3 km (5:28 / km) +195m 4:44 / km
shoes: adidas swoops
Australian Easter 3-days, day 1. Middle Distance on Twigham. This one was properly in the dusty outback with a bit of a desert vibe going on. From what I'd heard it was gonna be quite easy so maybe I didn't give it the respect it deserved. Lost over 30secs on 1,6 and 11 and over a minute at 16, all in the circle. Still, thought I'd done ok til Jules came in 4 mins quicker than me. Ah well, saw a blue tongued lizard when I was warming down with Troy.
Running warm up/down 30:00 [2]
shoes: adidas swoops
Friday Apr 6, 2007 #
Orienteering race 14:07 [5] 3.4 km (4:09 / km) +95m 3:39 / km
shoes: adidas swoops
Australian Easter 3 days Prologue on Worlds End North (and World Ranking Event). Normally forest sprints are on really detailed stuff, but this one was on a pretty empty area with lightning fast white and the odd ditch here and there. Was all about distance and direction. A few times I found myself further off the red line than I'd have liked, but I didn't make any mistakes in the circles and my legs felt good and I was able to finish quite strongly. Had a big lead when I finished, but I knew it was gonna be close cos with it being a quite straightforward and fast course. Chuffed to hang on for the win. Just.
Running warm up/down 30:00 [2]
shoes: adidas swoops
Thursday Apr 5, 2007 #
Running 42:00 [3]
shoes: asics traily things
Pretty gentle up the Pinnacle, round Mt Painter then up Mt Painter. Think I'm ready for 7 races in 10 days.
Wednesday Apr 4, 2007 #
Running intervals 30:00 [5]
shoes: asics traily things
90x30s (15 reps) on forest roads round Mt Ainslie. Some bits quite hilly and I set off too fast so I felt a bit heavy, but good to put some effort in.
Running warm up/down 20:00 [2]
Tuesday Apr 3, 2007 #
Note
(rest day)
Nah, not today
Monday Apr 2, 2007 #
Cycling 1:11:00 [3]
Gareth's kindly lent me his MTB so I thought I'd take it out for a spin. First time I've used clip-in shoes so didn't wanna do anything too "techie", but I enjoyed whizzing along forest roads in Stromlo before a bit of an effort back along Coppins Crossing Road.
Sunday Apr 1, 2007 #
Running 47:00 [2]
shoes: asics traily things
Trail run in Kosciuszko National Park with Gracie. Did the Waterfall Trail and Sawpit Creek Trail. Quite thick bush and felt sure I was gonna see a snake, but never did. Great little run though.
Orienteering 1:25:00 [3]
shoes: adidas swoops
Badja. I think they had a World Cup race here. Pretty tricky, vagueish contours and plenty of rock, and quite thick in places so hard to see far and run quick. Made for great orienteering. Hung a short loop for Gracie, then ran a loop she'd hung (made one huge mistake). Then ran a course with a few longer legs which I did pretty well. Slightly off direction once or twice, but if I had a fast-setting compass I'd be happier. Corrected quickly though. I must've been concentrating hard cos I didn't see any wombats or wild pigs. But I nearly ran a wombat over on the way home, so that made up for it.