Training Log Archive: CraneyIn the 30 days ending Nov 30, 2014:
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Sunday Nov 30, 2014 #
7 AM
Running 1:37:00 [3] 20.0 km (4:51 / km)
Florence got us up bright and early so took the opportunity to get the run out the way - Mt Arawang, Cooleman and McQuoids. Feeling pretty slow and dehydrated.
Saw a Powerful Owl on my way to the OACT dinner in the evening.
Saw a Powerful Owl on my way to the OACT dinner in the evening.
Saturday Nov 29, 2014 #
7 PM
Orienteering 30:00 [4] 5.0 km (6:00 / km)
Late evening (having been at work during the day) o-trains on Mt Taylor: did better than previous sessions, hopefully genuine improvements outweighing familiarity
Running 20:00 [2] 3.0 km (6:40 / km)
Friday Nov 28, 2014 #
1 PM
Running 34:00 [3] 9.0 km (3:47 / km)
Lunchtime lap of the east basin - quite warm.
Thursday Nov 27, 2014 #
5 PM
Running 24:00 [4] 6.5 km (3:42 / km)
8x3mins on the HFW route, which meant some good hill efforts thrown in there. Felt alright.
Running 19:00 [2] 3.5 km (5:26 / km)
1min recoveries plus the first and last bits of the run.
Wednesday Nov 26, 2014 #
6 PM
Orienteering 30:55 [4] 6.0 km (5:09 / km)
Twilight at Campbell Park. Took the training map - corridor o on a twisty control pick for the first 11 controls. Found myself in a quandry between racing and training and ended up being pants at both - roughly 2 mins of errors. Need to make a decision in advance. Dug in on the KOM leg and won a bottle of wine off Larry as consolation (subject to handicapping criteria) - better be a good vintage. Won the next leg too to try to prove I wasn't completely pooped. But I was quite pooped so then was a bit slow back to the finish. A bit over 1min behind Shep after all that.
Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
Tuesday Nov 25, 2014 #
5 PM
Running 44:00 [3] 10.0 km (4:24 / km)
HFW - cleared a bit out of my system.
Monday Nov 24, 2014 #
Note
(rest day)
Seem to be on the mend.
Sunday Nov 23, 2014 #
Note
(sick) (rest day)
Triple tri got cancelled, which was a shame, but possibly a blessing in disguise as 45km with a sore throat on a 38 degree day might not have done me much good.
Saturday Nov 22, 2014 #
9 AM
Orienteering 35:00 [3] 4.0 km (8:45 / km)
Minced around an o course on Taylor. Sore throat but legs felt ok.
Running 18:00 [3] 4.0 km (4:30 / km)
Friday Nov 21, 2014 #
Note
(rest day)
To be safe - hopefully will be right to run the triple tri on Sunday.
Thursday Nov 20, 2014 #
5 PM
Running 44:00 [3] 10.0 km (4:24 / km)
HFW usual route - picking up a sore throat?
Wednesday Nov 19, 2014 #
5 PM
Running intervals 20:00 [4] 6.0 km (3:20 / km)
4x5mins on HFW round the back of Mugga. Warm evening and got pretty tired.
Running 28:00 [3] 5.0 km (5:36 / km)
Remainder of HFW
Tuesday Nov 18, 2014 #
5 PM
Running 43:00 [3] 9.0 km (4:47 / km)
HFW, skirting around Davo this time. Not too tired, but very stiff still.
Monday Nov 17, 2014 #
Note
(rest day)
Very stiff today
Sunday Nov 16, 2014 #
Event: Stromlo Running Festival
8 AM
Running race (Stromlo Running Festival) 1:59:48 [5] 30.4 km (3:56 / km) +745m 3:31 / km
2nd place in a fairly hilly trail (mainly big fire trails though) race out at Stromlo. Good fun and pretty happy overall. Set off faster than I'd have ideally liked trying to be competitive with 2 fast dudes. Quickly became apparent that one of them was in a league of his own as he disappeared into the sunset to go on to win by something like 7 minutes - must look up who he was. Tony Fattorini also surged off ahead and out of sight up the hill at around 5km. No-one in sight behind, so I chilled a bit and settled into a nice groove through to about 16km. Then it started to rain very heavily, which I actually kind of enjoyed. Over the next few kms glimpses of Tony became long views and it dawned on me I was slowly reeling him in. Passed him on the way up the final climb at about 25km, which meant I had to nail the final 3km downhill to ensure 2nd (and also just dip under 2hrs as it turned out). Now that I have a 6ft track qualification race under my belt I might have a decision to make.
Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
Saturday Nov 15, 2014 #
9 AM
Orienteering 32:00 [4] 5.0 km (6:24 / km)
Really good tough middle course I'd planned myself on Mt Taylor. Still not quite finding the flow I was after - lack of practice running hard in terrain, and lack of practice map reading. Great terrain though. Gonna work on both and come back and give this course another go sometime.
Running 15:00 [3] 3.0 km (5:00 / km)
Friday Nov 14, 2014 #
8 AM
Running 39:00 [3] 8.0 km (4:53 / km)
Morning run around Centennial Park in Sydney - it was quite warm and I didn't feel great.
Thursday Nov 13, 2014 #
Note
(rest day)
Busy day in Sydney.
Wednesday Nov 12, 2014 #
5 PM
Running 47:00 [3] 10.0 km (4:42 / km)
HFW - really struggling tonight for some reason(s).
Tuesday Nov 11, 2014 #
5 PM
Running intervals 30:00 [4] 8.0 km (3:45 / km)
6x5mins HFW - felt alright but not giving it my all.
Running 31:00 [3] 6.0 km (5:10 / km)
2min recoveries, plus warm-up and warm-down.
Monday Nov 10, 2014 #
Note
(rest day)
Sunday Nov 9, 2014 #
8 AM
Orienteering 1:48:00 [3] 18.0 km (6:00 / km)
Long course I'd planned on Farrer, Wanniassa and Fadden Pines. Found some really cool control sites, but also lots of rough rocky stuff, which made things tough. Wanniassa map could do with a bit of an update. Almost pulled the pin early on as I was feeling tired and it was very hot, but after a stop and a think decided to keep going. Fortunately found a tap in Fadden, which also enabled me to take my gel.
Running 17:00 [3] 3.0 km (5:40 / km)
To and from Farrer from and to home respectively.
Saturday Nov 8, 2014 #
8 AM
Orienteering 1:00:00 [3] 6.0 km (10:00 / km)
Hill trains on Mt Taylor: easy steep uphill leg followed by downhill control pick. Concept worked well, although some of the control picks were pretty rough so I was reduced to a mince a fair bit. At least I know where to put the course better for next time. Good to get in the terrain though - having Taylor on my doorstep is a great asset.
Running 19:00 [3] 4.0 km (4:45 / km)
Before, after and in between the 4 trains.
Friday Nov 7, 2014 #
4 PM
Running 45:00 [3] 10.0 km (4:30 / km)
HFW usual route. Very warm afternoon - felt heavy but same speed as normal.
Thursday Nov 6, 2014 #
5 PM
Running 51:00 [3] 11.0 km (4:38 / km)
HFW via Red Hill (rather than Davo). Plan was to do some efforts but my legs were nowhere near ready for that kind of thing, so I just pootled home instead.
Wednesday Nov 5, 2014 #
Note
(rest day)
Wasn't expecting any fireworks today
Tuesday Nov 4, 2014 #
8 AM
Running (Bright Day 4) 1:01:58 [5] 10.5 km (5:54 / km)
Mt Buffalo. Started with Luke and the Robs. Felt ok and not too sore to begin with, so settled ahead of the pack on the first big climb. Caught my breath on the flatter section, but noticed Luke right behind me as we headed into the rocky bit. Pushed on to try and get a gap and fortunately felt quite good so got away. This section amongst the massive granite boulders was really cool. Finished hard with an eye on my watch - took 20s off my time from last year.
Happy overall - similar form to last year which was off the back of a peak whereas hopefully I'll be heading towards one now, so a bit hard to compare. Great training and great fun.
Happy overall - similar form to last year which was off the back of a peak whereas hopefully I'll be heading towards one now, so a bit hard to compare. Great training and great fun.
Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
Monday Nov 3, 2014 #
8 AM
Running (Bright Day 3) 1:34:00 [5] 15.0 km (6:16 / km)
Mt Hotham. Definitely the toughest day but also a cracking route. Felt good along the undulating first 5km catching Luke, 2nd overall, at the bottom of the first big climb - 700m in 3km. He set a good pace at first so I sat behind him til about halfway up, then decided to go past. Felt good along the flattish ridge until we hit 'the wall' - 450m in 2km which started especially steep. My legs instantly popped and I had to walk a bit. Took a gel on and refound some energy so settled into a slower 'run'. Really rooted along the ridge to the finish. Felt like I dropped some time at the end, but did enough early on for another win.
Amazing views from the finish in glorious sunshine. What a great race. Then did a lovely afternoon drive with Grace and Florence to Omeo, Falls Creek and Mt Beauty.
Amazing views from the finish in glorious sunshine. What a great race. Then did a lovely afternoon drive with Grace and Florence to Omeo, Falls Creek and Mt Beauty.
Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
Sunday Nov 2, 2014 #
8 AM
Running (Bright Day 2) 1:00:24 [5] 10.0 km (6:02 / km)
Feathertop, although due to snow and clouds it was only as far as Federation Hut today. Still, 1200m climb in 10km would give the money's worth. Found a pretty good rhythm from the off, suffered a bit from 20-40mins, but finished ok. Time again similar to this point as in previous years. Good fun!
10 AM
Running 1:02:00 [2] 11.0 km (5:38 / km)
Stood around at the hut for a bit chatting and getting cold in the drizzly snow and mist. Then set off to the summit with Rob and Rob, but I was freezing so I turned back after about 2mins. Then jogged all the way back trying to warm up and not get too sore. Felt pretty good by the time I finally got to the bottom.
Afternoon doing a nice walk near Myrtleford with Grace and Florence.
Afternoon doing a nice walk near Myrtleford with Grace and Florence.
Saturday Nov 1, 2014 #
8 AM
Running (Bright Day 1) 53:40 [5] 11.0 km (4:53 / km)
Mystic Hill aka the bastard. Muggy cloudy morning. Attacked fairly hard from the off - felt ok til halfway up the crazy steep ride, then got really rooted and had to walk a bit. Ridgetop was ok and fortunately got a second wind on the descent. Ended up just outside my times from the last 2 years, but not too far off and ahead of the field, so pretty pleased. Legs a bit sore...uh oh.
Then went to Stanley and Beechworth with Grace and Florence.
Then went to Stanley and Beechworth with Grace and Florence.
Running warm up/down 20:00 [2] 3.0 km (6:40 / km)