Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craney

In the 30 days ending Nov 30, 2007:

activity

time

miles

Running

26:13:33

Cycling

4:21:00

Orienteering

2:20:07

Total

32:54:40

2:38

0:00

» now

Thursday Nov 29, 2007 #

Cycling 1:10:00 [3]

2 fairly hard 35min rides, with a coffee with Shep in between. Did a few single tracks on Bruce Ridge, but mainly on tarmac.

Running 1:00:00 [3]
shoes: Brooks Cascadia somethings

Over Aranda, through Frost Hollow, through the largest (only? it's tiny) Cork Oak plantation in the southern hemisphere, back through Frost Hollow and up Mt Painter. Going at a fair lick at first but started to die so slowed up. Need new running shoes else my legs will soon be screwed by all the hard ground/tarmac/lack of peat bogs in Canberra.

C • new running shoes 1

Wednesday Nov 28, 2007 #

Cycling 1:29:00 [3]

Nice and sunny and warm yet not too hot lunchtime ride out round the lake, stopped for lunch with Grace, then back round over the dam and through a bit of Stromlo. I've been trying to remember what bluebells are called since Sunday and it came to me 10mins from home on this ride. Now I have nothing to worry me. Except snakes.

C • Bluebells 2

Orienteering race (Black Mt) 21:30 [5]
shoes: Brooks Cascadia somethings

Did a mass-start with Kez and Rob, hunting down Muzza, Eric and Jo. Being at the front early and it being downhill and having the other 2 up my ass meant I probably set off a bit too fast, but being ahead meant I couldn't let up so it got a bit painful at the end. Feeling like I'm getting fitter and I was much more accurate this time. Starting to get used to the no-compass style of orienteering too.

Running 48:00 [3]
shoes: Brooks Cascadia somethings

Run from home out to the race, up to the start and a warm down with Eric.

It wasn't all fun and games today though. Turns out I had let the car run a bit dry on petrol and Grace got stuck at work so had to run to the race, then we had to get Eric to take us to a servo to get some fuel, but even that didn't get the car started, so Grace had to join NRMA and they came out and after worrying that it was the fuel pumps for a bit, a touch more petrol did the trick. Rocked up to maccas at about 9pm still in o-kit and freezing and pretty cheesed off, but a large big mac meal with an extra cheeseburger cheered us both up. Lesson: don't drive over 200km on the fuel light (preferably less than 100km).

C • awesome 8

Tuesday Nov 27, 2007 #

Running race (North Curtin 5km) 16:16 [5]
shoes: asics roady things

Ran much better this week. First half was gradually uphill and that worked in my favour, second half downhill holding people off. Finished 4th. Paced this one much better.

Running warm up/down 15:00 [2]
shoes: asics roady things

Monday Nov 26, 2007 #

Running 45:00 [2]
shoes: Brooks Cascadia somethings

Nice little evening run out with Gracie round Aranda and Painter talking about all sorts of interesting things and carrying a bottle-of-wine baton for the last few minutes.

Sunday Nov 25, 2007 #

Running 1:54:00 [3]
shoes: Brooks Cascadia somethings

After all the excitement of the election last night (cough) it was hard work getting up and out for a run, but eventually did at 3pm. Ran up Blackie with Gracie for the first 40mins, then ran through Haig Park, round and up Ainslie and down to the yellow sub to get the car. Had to stop for 3 wildies and hadn't eaten enough food, so feeling quite weak by the end.

Saturday Nov 24, 2007 #

Orienteering (Honeysuckle Creek) 31:30 [3]
shoes: adidas swoops

Ran the women's elite course from the Oceania Champs. I think I managed to beat a certain G. Elson by a handful of seconds, although I've not plucked up the courage to check the exact times. It was dead tricky, with big rocks and it was tougher going than I expected. Found my brain thinking of stuff it's not thought of for a while (i.e. fine orienteering technique). Memorising control descriptions was tricky too.

Running 1:13:00 [3]
shoes: adidas swoops

Jog to the start of the o, then a cool run on a single track through the bush and up a big climb to Booroomba Rocks with Gracie - more stunning views. Then run back to the car. Dehydrated and hungry again, but an awesome run.

Friday Nov 23, 2007 #

Running intervals 24:00 [5]
shoes: asics roady things

Hehe first interval session since before WOC :o) 90x30s (12 reps) round Lake Ginninderra - flat and on tarmac, so pushed it pretty hard. Felt screwed at the end but in a good way.

Running 25:00 [3]
shoes: asics roady things

Out and back to Lake Ginninderra before and after intervals.

Running 40:00 [2]
shoes: Brooks Cascadia somethings

Grace was made to stay in work late and I forgot my mobile phone so had to wait outside so we were both in a big boo, but this nice little saunter round and up Ainslie helped let off some steam!

Thursday Nov 22, 2007 #

Note

Normally, when I watch England lose, I don't mind as I'm in a pub drinking a beer, or I can just go upstairs to bed and forget about it once I've woken up the next day. This time, however, I got up especially early, walked 15 minutes in the rain, and watched the game with 3 Aussies (who, to their credit, were cheering for England) for the privilege.

C • no mention of the coffee? 12

Cycling 1:42:00 [3]

Took Gracie's MTB out for a spin round the Lake, stopping off for lunch with her, then further round the lake, through ANU, CSIRO and Black Mt reserve. Felt like I haven't been cycling for a while.

Running 45:00 [3]
shoes: Brooks Cascadia somethings

Absolutely hooning it down with rain south-side thunderstorm stylee, so thought it'd be "a laugh" to go for a run. It was alright once I got through the initial soaking. I was interested to see what kangaroos did in thunderstorms, but it turned out that they do exactly the same is in normal weather. Fair play to them - only a bit of a rain. As for car drivers... oh no, a drop of rain, gotta slow down to 5mph - they'd never get anywhere in Sheffield. Went round the Pinnacle and up Mt Painter.

C • slowing down? 3

Wednesday Nov 21, 2007 #

Running 31:00 [2]
shoes: Brooks Cascadia somethings

Another morning jog round Goorooyaroo. Up Old Joe Hill this time. Ripper views from the top.

C • aaah, goorooyaroo, what a l... 1

Orienteering race (Bluetts West) 27:07 [5]
shoes: adidas swoops

Quite a good little area with a few rocks and slightly thicker bush (hehe). Made it round with only minor wobbles and felt much better in the legs. Rob and Kez ran together which probably hindered rather than helped.

Running warm up/down 15:00 [2]
shoes: adidas swoops

Tuesday Nov 20, 2007 #

Running 34:00 [2]
shoes: Brooks Cascadia somethings

Morning cruise round Goorooyaroo (class name) up the Gecko Hills on my way back from Eaglehawk where Gracie's staying on Finance Camp (gay). Felt a bit crap.

C • Finance camp 2

Running race (National Library 5km) 16:56 [5]
shoes: asics roady things

Ouch, that's a slow time! Hard to believe the course was the same length as last weeks though, cos I didn't feel *that* bad and it was a flat, mainly tarmac course. Hopefully this week was long rather than last week short. Still, I know I can be a fair bit faster than what I am at the mo. Doing these races is probs a good way to get faster though - I hope so, cos they certainly aren't fun. Hot and humid out and back along the lake. Flashes of lightning over the ranges.

C • jealous 1

Running warm up/down 25:00 [2]
shoes: asics roady things

15 up and 10 down (with Jase and Jo).

Monday Nov 19, 2007 #

Running tempo 50:00 [4]
shoes: asics roady things

Getting used to the heat, although it had cooled down to 27deg by the evening, and I felt just right in my running vest and shorts. Felt like -4 and snow in Sheffield as I sat watching cricket tis arvy. That made me feel smug. I digress. The run was fine and I got a good pace going on cycle paths round Ginninderra Creek and Lake. Feeling a bit more motivated now :o)

C • I like sleet. 1

Running 18:00 [3]
shoes: asics roady things

Cruising before and after.

Sunday Nov 18, 2007 #

Running 1:30:00 [3]
shoes: Brooks Cascadia somethings

Went down Shoalhaven with the cockies and did 90 minutes on a beach. Nice and sunny and sandy and all that, but not the most exciting 90 minutes. Plus I had to spend a few of them nailing it after Kez, Rob and Shep who'd legged it off and when I caught them up I was screwed and got dropped again.

Saturday Nov 17, 2007 #

Running 1:12:00 [3]
shoes: Brooks Cascadia somethings

Went to Kangaroo Valley for a training weekend with the cockies, but they all either went cycling or went running too early, so Gracie and I drove to the top of Cambawerra Pass and ran along to Red Rocks lookout. Awesome views at the lookout, but the "Grade 3" bush walk was along a gravel road without any views, out and back - not the most exciting. Grade 1 must be about as taxing as walking across the lounge to turn the telly on based on that scale. Ran back a bit harder and did a bit extra and found some rock marks made by aboriginies back in the day. Tony Robinson would've loved it.

Running 16:00 [3]
shoes: Brooks Cascadia somethings

Was gonna do a bit longer than this but found myself in a thunderstorm so cut it short.

Friday Nov 16, 2007 #

Note
(rest day)

Thursday Nov 15, 2007 #

Running 1:02:00 [3]
shoes: Brooks Cascadia somethings

Evening run as the sun was setting up Blackie (out over Aranda, back through Frost Hollow). Gorgeous evening, shed loadsa roos out there - seemed more scared of me than usual, must've been my short shorts. Really really buggered at the top of Black Mt (about the size of Win Hill I reckon) so want to get better at hills, but by the end of the run I'd recovered and was feeling quite strong.

C • Gay 1

Wednesday Nov 14, 2007 #

Orienteering race (Bruce Ridge) 28:00 [5]
shoes: adidas swoops

Felt pretty screwed but kept pushing. Tis pretty unforgiving terrain - dry and fast and a bit hilly. Missed a few cos of not having compass and not knowing what a green cross was gonna be (and cos of not being very good), but did alright. Rob got me again and Kez was right up my ass. Grace got me on the handicap system by a few secs too so I'm gonna have to start pulling my finger out.

Running warm up/down 15:00 [2]
shoes: Brooks Cascadia somethings

Tuesday Nov 13, 2007 #

Running race (Weston Park 5km xc) 16:20 [5]
shoes: asics roady things

My first 5km race of the summer, so thought I'd race relatively comfortably and see how it went. Felt alright and pretty pleased with my time (out in 8.09, back in 8.11), especially as half of it was on a path rather than a road (shock horror). Loads of room for improvement. Hopefully will be sub 16 by February.

Running 30:00 [2]
shoes: asics roady things

Warming up and down with me bird.

Monday Nov 12, 2007 #

Running 44:00 [3]

Legs felt dead heavy and stiff after getting totally dehydrated yesterday, but I felt ok once I got going. The hills were a pain though and it was the hottest day I've had since the Ukraine so I found it quite tough (it was probs only about 27 tho). Went round the back of Mt Painter and up Aranda hill.

C • 27 degrees... over 3 times ... 2

Running 35:00 [2]
shoes: Brooks Cascadia somethings

Evening jog with Gracie round the Pinnacle. Gorgeous evening, lots of rabbits.

Sunday Nov 11, 2007 #

Running long 2:30:00 [2]
shoes: adidas swoops

Drove inland on some dirt roads (ran over a snake) into the Budawang Mountains. More stunning scenery - thick bush/rainforest with massive cliffs circling each mountain. Picked a proper small bushwalking path up Mt Bushwalker and Talaterang Mt. It was a lot thicker and involved more scrambling than we expected, so actually took us 5 hours (mainly walking and fighting) rather than the expected 2 hours (so I've counted 2.5hrs as training). As a result we returned very scratched and dehydrated and hungry. But the views were worth it.

Saturday Nov 10, 2007 #

Running 47:00 [2]
shoes: Brooks Cascadia somethings

Went for a weekend away at Ulladulla on the NSW coast with Gracie. Beautiful beaches and mountains, and nice and sunny and warm to boot. Feels like I'm properly in Oz going to places like this. Ran from Tabourie Lake, across a sandbar and round some island, down the beach to Termeil Lake and back through the bush. Saw an echidna (big, cute and spikey) and a beached stingray (big and spikey).

Running 30:00 [2]
shoes: Brooks Cascadia somethings

Late arvo run from our cabin around the Ulladulla Headland on little paths. Great view of the ocean but, alas, no whales. Did see some big sea eagles though.

Friday Nov 9, 2007 #

Running 50:00 [3]
shoes: Brooks Cascadia somethings

Sheppa took me out for a cruise round Bruce ridge. I incurred his wrath when I cut a corner on a singletrack. Felt pretty crap.

Thursday Nov 8, 2007 #

Running 55:00 [3]
shoes: Brooks Cascadia somethings

Out over Gossan Hill, Bruce Ridge, edge of Blackie and back through Aranda. Slightly too warm for a thermal but too cold for a t-shirt. Went with the thermal. Good choice. Not feeling great, but ok.

C • cor stress and pressure 1

Wednesday Nov 7, 2007 #

Orienteering race (Mt Taylor summer series) 32:00 [4]
shoes: adidas swoops

Bit of a head cold going on so took it as a cruise and hit everything fine. Got a reasonable pace going although not as good as Rob who was a good 1.5mins ahead of me. The terrain's so fast over here, which is good cos hopefully I'll sharpen up over the winter (summer). Time includes about 25 seconds warm-up/down.

Tuesday Nov 6, 2007 #

Running 1:10:00 [2]
shoes: Brooks Cascadia somethings

Around Ainslie with Gracie mainly on big tracks which were a bit dull, but we did a bit of bush bashing too cos I thought I knew where we were but my memory wasn't as good as I thought it was. Felt dead stiff. Not particularly liking the weather in Canberra at the mo. Other than that, it's great to be back!

C • Re: bashing 1

Monday Nov 5, 2007 #

Running 39:00 [2]
shoes: Brooks Cascadia somethings

Woke up dead early so went for a morning cruise round Aranda and Mt Painter. Didn't see any kangeroos but nice to be visiting these old haunts. Felt wide awake for the first 5mins, then regretted being out of bed for the rest of the run.

Running 57:00 [2]
shoes: Brooks Cascadia somethings

Evening cruise with Gracie up the Pinnacle and Mt Painter. Saw shed loads of kangeroos this time.

Sunday Nov 4, 2007 #