Training Log Archive: CraneyIn the 30 days ending Apr 30, 2012:
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Monday Apr 30, 2012 #
5 PM
Running intervals 20:00 [5] 6.0 km (3:20 / km)
shoes: Brooks Defyance
Met with Olle at Blundell's Cottage and did 4x5mins on the lit path between the bridges. Was good to do some intervals for the first time in a while - very grateful to Olle for dragging me out! The first 2 felt tough to me - Olle said we were going to do 3.30mpk pace, but since I didn't have a watch I sat on his shoulder and thought it was feeling quite tough. Turned out it was 3.17-3.20. Then felt pretty good on the 3rd and 4th so pushed on a bit quicker than that. Nice session - need more like these.
Running 55:00 [3] 12.0 km (4:35 / km)
shoes: Brooks Defyance
Various jogging from work to Blundell's cottage, a bit of a warm-up with Olle, back to work after the sesh, then home.
Sunday Apr 29, 2012 #
10 AM
Orienteering 1:15:00 [3] 10.0 km (7:30 / km)
shoes: Inov-8 X-talon 212
Foxlow Flats - ran Gracie's course from the 2007 ACT Long Champs. Having run nearby in the recent rogaine with Gracie, I thought this would be quite nice terrain, and I wasn't disappointed. Vegetation had grown up a bit in some of the creeks and some of it was very vague, which made it quite hard to be sure of myself without flags. It was awesome terrain though - there's just so much of it here it's crazy compared to what I used to. My nav was quite scrappy and my legs felt really tired, but it was good to get out for a solid run in some fun terrain.
Running 37:00 [3] 7.0 km (5:17 / km)
shoes: Inov-8 X-talon 212
A fair jog from where I was parked to the nearest bit of the course and back.
Saturday Apr 28, 2012 #
8 AM
Running (Canberra Parkrun) 17:18 [5] 5.1 km (3:24 / km)
shoes: New Balance 769
Woohoo Parkrun's come to Canberra! I thought 9am was pretty early to do 5kms in the UK, but they've Australianised it here and made it 8am. Nice course following the edge of Lake Ginninderra for a bit and only the first and last bit being out and back. Got into the lead quite early on and it soon became a time trial against my future self running this course so I thought I'd give myself something to be happy about in the future and didn't go too hard. Plus my body wasn't quite awake and up for much more. Not especially well marshalled - I was a bit unsure a few times, and the bloke behind me went the wrong way and got in a massive, very amusing, strop at the finish. Plus it appears to have been 140-150m too long. Time was going to be slow in any case, but this made it really slow. Anyway, nice to win the first parkrun here. Matt Ellis can't take that away from me.
Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: New Balance 769
Minimal
Friday Apr 27, 2012 #
6 PM
Running 43:00 [3] 9.0 km (4:47 / km)
shoes: Brooks Defyance
Cruise round Parkes, Yarralumla and Forrest. Why no streetlights Canberra, why?
Thursday Apr 26, 2012 #
6 PM
Running 1:01:00 [3] 14.0 km (4:21 / km)
shoes: Brooks Defyance
Rushed HFW and managed to get out for a run at 5.30pm so was able to run in the dim dusk off roads up Davo for about 25mins, then it really was dark so wiggled home on the roads through Hughes, Deakin and Forrest. Pretty nippy tonight. Felt much better running than I have for a while.
Wednesday Apr 25, 2012 #
9 AM
Running 1:08:00 [3] 14.0 km (4:51 / km)
shoes: Brooks Defyance
ANZAC Day public holiday - well timed, I needed a day off. Gracie dropped me in Ainslie and I ran home over Mt Ainslie and Mr Pleasant. Felt a bit pants.
Tuesday Apr 24, 2012 #
6 PM
Running 58:00 [2] 12.0 km (4:50 / km)
shoes: Brooks Defyance
Night time run with Gracie around Giffith, Narrabudah, Red Hill and Forrest.
Monday Apr 23, 2012 #
Note
Happy St George's Day!
11 AM
Running 36:00 [2] 8.0 km (4:30 / km)
shoes: Brooks Defyance
Had my exam this afternoon so sat around all morning going crazy trying not to use my brain so went for a gentle jog up Davidson trig which was lovely.
Sunday Apr 22, 2012 #
Note
(rest day)
Revising all day
Saturday Apr 21, 2012 #
Note
(rest day)
Revising all day
Friday Apr 20, 2012 #
6 PM
Running 40:00 [3] 9.0 km (4:27 / km)
shoes: Brooks Defyance
Revising all day, then did my first headtorch run in Australia on Red Hill, which was really nice. Enjoyed coming across bunches of roos who clearly didn't have a clue what was going on. Could have grabbed a few if I'd wanted.
Thursday Apr 19, 2012 #
6 PM
Running 50:00 [2] 10.0 km (5:00 / km)
shoes: Brooks Defyance
Revising all day, then an early evening cruise with Gracie around the East Basin, cunningly avoiding a heavy downpour in Kingston by all accounts.
Wednesday Apr 18, 2012 #
Note
(rest day)
Revising all day
Tuesday Apr 17, 2012 #
Note
(rest day)
Monday Apr 16, 2012 #
6 PM
Running 30:00 [2] 6.0 km (5:00 / km)
shoes: Brooks Defyance
Nice and gentle round Griffith streets with Gracie.
Sunday Apr 15, 2012 #
7 AM
Running race (Canberra Half Marathon) 1:14:42 [5] 21.1 km (3:32 / km)
shoes: New Balance 769
Happy with that, went just as I planned really. As is the way in Australia, this involved getting up at an unearthly hour (5.30am for a 7am start) and paying a handsome fee ($87), but was worth it in the end as I enjoyed myself (and came 3rd and got a nice watch worth more than $87). Set off nice and steady - Canberra looked lovely as the sun was coming up with strands of mist on the lake. 5km in 17.30 as planned, feeling easy and not looking at the watch. Then a pack of 6 of us formed - next 5km also in 17.30 - still feeling quite easy. Pushed on a bit here to see if I could get these 5kms down to 17.00 as would be required to have any chance of being close to pb. Next 5km - 17.30. Ok not going to happen, on track for a decent time though. Then we hit the point where the marathon and half diverge and ALL of the others in my pack carried on! That made me feel quite small and soft as I turned back towards the finish, wishing them all good luck as I did so. All of a sudden I was in a big island in 3rd - miles behind and ahead of the nearest challengers. My pace must've eased off now as a result (and my legs turned into bricks) - next 5km in 18.10. Cruised home and took the bronze. Given lack of prep and recent shape that was as good as I could've done. Grace had a great race and was closer to her pb than me. Got plenty of good support out there which was much appreciated!
Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: New Balance 769
Short jogs with Gracie from home to the start and back after the finish - fortunate to live that close!
Saturday Apr 14, 2012 #
Note
(rest day)
My long reign of terror at the top of the BOF rankings has finally come to an end - gutted.
Friday Apr 13, 2012 #
5 PM
Running 38:00 [3] 9.0 km (4:13 / km)
shoes: Brooks Defyance
My brain gave up the ghost studying by about 5pm so thought I'd head out for a wee run around the East Basin to enjoy the last of the sunshine. Did 2x10mins at an honest pace (the rest slightly mistrustful). Actually felt ok, so should be able to run the half marathon on Sunday - no expectations though, not going to pb, just going to try and enjoy and not look at my watch too much - 75ish will be fine.
Thursday Apr 12, 2012 #
5 PM
Running 37:00 [3] 8.0 km (4:38 / km)
shoes: Brooks Defyance
Had been knocking on 48hrs since I last went outside and longer since I last had a shower, so thought I'd better do a run. Cracking sunny evening - my body is a little bit confused with Canberra at the moment: it's like winter in the mornings but summer in the afternoons. Didn't feel great on the run - heavy and dizzy, but I guess the fresh air did me good.
Wednesday Apr 11, 2012 #
Note
(rest day)
Studying all day - big exam coming up soon
Tuesday Apr 10, 2012 #
Note
(rest day)
Monday Apr 9, 2012 #
9 AM
Orienteering race (Easter 3 days - Day 3) 56:00 [4] 8.0 km (7:00 / km)
shoes: Inov-8 X-talon 212
The writing was on the wall today - I never managed to shake my overnight boo, so as soon as I cocked #5 up (thicker than I was expecting, hit the wrong double boulders) I threw my toys out of the pram. It wasn't just mental - there is something up with my legs at the moment as I haven't felt this bad physically for a long while. It was a shame because the terrain and course were absolutely fantastic, like some of the best you'll ever run on. Some really good runs out there this weekend from Simon, Shep, Bryan, Josh, Muzza etc. - really good to see.
Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Inov-8 X-talon 212
Sunday Apr 8, 2012 #
11 AM
Orienteering race (Easter 3 days - Day 2) 1:10:00 [4] 10.0 km (7:00 / km)
shoes: Inov-8 X-talon 212
Hmm where to start - well I DNF-ed so not a great day. 30 degree heat, and simple, hilly and at times very thick terrain. The race started off fine. Really fast open featureless (boring?) terrain and I got a decent rhythm going. Went straight to #5 on a good potentially dangerous long leg. Took a drink at 6, hit 7 and 8 fine, so a reasonable start - 25mins in, 50sec lead. Then a brutal long 3km leg with loads of climb and (unmapped) crap to fight through. I came off line twice mid-leg and never saw the vague gully to the SE of #9 so lost a couple of minutes by going beyond the control. This, the heat and tiredness now put me in a mid-race boo. 10 was in the wrong place which meant I lost a sizeable amount of time at 11 so my boo got bigger. Stumbled across the hill to 12 - drinks point, in my head this was going to be a chance to restart (despite everything, I was only 3mins behind Simon at this point)...
Ok, so half way round a classic. 4km and a lot of climb since the last drinks point. 4km til the next drinks point. 30 degree day. I would guess the average runner (elite or not) is going to want 3 cups (all at least 1, most 2 or 3, some, including me, 5 or 6). No pre-poured cups or tap on the containers and you're going to want at least a cup extra to cover spillage. So not far off 1litre per person. The 2 containers (15litres? maybe 20) they'd put out had long since run out by the time I got there. Massive boo. Stumbled across to 13, screwed 15 up and sat down. Needed water. Walked down to the next drinks point at 19 and rehydrated. So far down now and very annoyed it wasn't worth going back to finish the course - the next section looked pretty awful.
So, an unfair race at the end of the day. I didn't protest because it's not the world champs for me and I didn't want to ruin it for other people. A shame such a small thing ruined it when so much work goes into putting these things on - the course was really well planned I thought considering that the terrain wasn't that special.
I also have to admit that this affected me a lot more than it should have. I've never coped well with this sort of Eastern European style hot hilly tough easy classic race and it brought back a lot of bad memories! Next time I'm definitely taking a camelbak and some gels!
Ok, so half way round a classic. 4km and a lot of climb since the last drinks point. 4km til the next drinks point. 30 degree day. I would guess the average runner (elite or not) is going to want 3 cups (all at least 1, most 2 or 3, some, including me, 5 or 6). No pre-poured cups or tap on the containers and you're going to want at least a cup extra to cover spillage. So not far off 1litre per person. The 2 containers (15litres? maybe 20) they'd put out had long since run out by the time I got there. Massive boo. Stumbled across to 13, screwed 15 up and sat down. Needed water. Walked down to the next drinks point at 19 and rehydrated. So far down now and very annoyed it wasn't worth going back to finish the course - the next section looked pretty awful.
So, an unfair race at the end of the day. I didn't protest because it's not the world champs for me and I didn't want to ruin it for other people. A shame such a small thing ruined it when so much work goes into putting these things on - the course was really well planned I thought considering that the terrain wasn't that special.
I also have to admit that this affected me a lot more than it should have. I've never coped well with this sort of Eastern European style hot hilly tough easy classic race and it brought back a lot of bad memories! Next time I'm definitely taking a camelbak and some gels!
Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Inov-8 X-talon 212
C • water 26
Saturday Apr 7, 2012 #
9 AM
Orienteering race (Easter 3 days - Day 1) 31:30 [5] 6.0 km (5:15 / km)
shoes: Inov-8 X-talon 212
One of the best middle races I've done (the terrain, course, map etc). Some vauge stuff with scattered rocks and some big rocky outcrops too. My race was solid and mistakes smaller than others so I did enough to take the win fortunately. Long leg to #1 was a potential banana skin, but doing stuff properly made it fairly straightforward. Tweeked my ankle to #2 which slowed me for the next 3 legs a bit. Missed 6 a bit hitting the fence first and bananaed on 10, but clean and smooth otherwise. Legs really not feeling fresh though.
Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Inov-8 X-talon 212
Friday Apr 6, 2012 #
11 AM
Orienteering race (Easter 3 days - Prologue) 15:30 [5] 3.0 km (5:10 / km)
shoes: Inov-8 X-talon 212
Bush sprint round some cool granite and water features. Ran pretty steady and controlled for the first bit, got a bit confused at #11 (depression seemed further from slope than mapped) but came through the spectator in the same time as Simon and just behind Shep who'd got a good start. But lost 20secs on the next control rushing out not checking my direction - game over. Lost another 10secs at #18 and came in for 3rd place. Not a bad run though, and really good fun out there. At least the sprint counts towards the overall in Australia.... Would like to do more of these kinds of sprint. With Grace and Jan we won the family relays, and handicap! :o)
Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Inov-8 X-talon 212
Thursday Apr 5, 2012 #
Note
(rest day)
Travel to Queensland
Wednesday Apr 4, 2012 #
3 PM
Running intervals 9:30 [5] 3.0 km (3:10 / km)
shoes: Inov-8 X-talon 212
3x1km on the cross country track in 3.09, 3.08 and 3.05. Was pretty warm and felt a bit of a nob in my o-kit. Pushed on alright but.
Running 26:30 [3] 5.0 km (5:18 / km)
shoes: Inov-8 X-talon 212
Then re-ran some of Shep and Jo's sprint course on Stromlo much better this time. Also did the 2km loop as a warm-up and some warming down.
Right, so I'm all ready and excited about Easter in Queensland - I really hope it is the hot weather and fast, fun terrain that it's cracked up to be (as I expect that will be the exact opposite to the JK).
Right, so I'm all ready and excited about Easter in Queensland - I really hope it is the hot weather and fast, fun terrain that it's cracked up to be (as I expect that will be the exact opposite to the JK).
Tuesday Apr 3, 2012 #
6 PM
Running 43:00 [3] 9.0 km (4:47 / km)
shoes: Brooks Defyance
Straight out the door as soon as I got HFW and headed up to Davidson just as the sun set over Mt Coree in the distance. Lovely. Remained light enough (just about) for me to complete my run.
Monday Apr 2, 2012 #
7 AM
Running 36:00 [3] 8.0 km (4:30 / km)
shoes: Brooks Defyance
Melbourne today with work. Got out quite early for a loosener/explore around Fitzroy Park, past the MCG, Botanic Gardens and Kings Domain. Nice morning, enjoyed it.
Sunday Apr 1, 2012 #
11 AM
Orienteering race (ACT League #2) 52:40 [4] 7.0 km (7:31 / km)
shoes: Inov-8 X-talon 212
Tharwa Tor - 2nd to Shep by about 4mins. Not quite the confidence-boosting, clean, fast race 1 week before Easter I was hoping for! Struggled to get into the map and terrain from the word go really. Mainly open with scattered rocks, spikey thickets and well tucked-away control sites. Didn't hit many cleanly and got quickly tired on the hills and ended up plodding somewhat.
Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov-8 X-talon 212
Just a warm-up, the last bit of the course was slow enough to count as a warm-down in its own right.