Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craney

In the 30 days ending Jun 30, 2015:

activity

time

miles

Running

16:32:00

128.93

(7:42)

207.5

(4:47)

Orienteering

1:09:15

8.08

(8:34)

13.0

(5:20)

Total

17:41:15

137.01

(7:45)

220.5

(4:49)

1:53

0:00

» now

Tuesday Jun 30, 2015 #

8 AM

Running 44:00 [3] 9.4 km (4:41 / km)

IW - picked up two more strava segments. Still to have a proper go at some others. One downhill one will be impossible as the leader was clearly on a bike. Kind of makes the whole thing a bit rubbish.

C • Dodgy segments 3

5 PM

Running 46:00 [3] 9.6 km (4:47 / km)

HFW - picked up one segment but just missed out on another. Probably because my legs are now seizing up.

Monday Jun 29, 2015 #

5 PM

Running 44:00 [4] 9.5 km (4:38 / km)

HFW - picked up two strava KOMs. 2nd on a couple of others - they'll be a bit harder to beat.

Sunday Jun 28, 2015 #

5 PM

Running 34:00 [3] 7.0 km (4:51 / km)

Late arvo run racing the shadows up Taylor on the NW rocky path.

Saturday Jun 27, 2015 #

Note
(sick) (rest day)

Bit of a tummy bug

Friday Jun 26, 2015 #

Note
(rest day)

Thursday Jun 25, 2015 #

2 PM

Running 35:00 [3] 7.0 km (5:00 / km)

G and F both under the weather today so stayed home. Popped out for a run up Taylor when they were both sleeping but didn't feel great myself so joined them as soon as I got back. Lovely day though.

Wednesday Jun 24, 2015 #

8 AM

Running 43:00 [3] 9.3 km (4:37 / km)

IW - bit shorter as walked the last bit.

Tuesday Jun 23, 2015 #

5 PM

Running 44:00 [3] 9.7 km (4:32 / km)

HFW wearing the GPS (relieved that the 10km estimate I've been reporting for some time was accurate to the nearest 1km). Had a surge up Davo in case there are strava segments, which I might upload to at some point.

C • Strava? 4

Monday Jun 22, 2015 #

5 PM

Running 45:00 [3] 10.0 km (4:30 / km)

HFW

C • celebrities 3

Sunday Jun 21, 2015 #

8 AM

Running 1:53:00 [3] 19.0 km (5:57 / km)

Long run with Grant on Blackie and Aranda. Grant educated me on a number of tracks I didn't know existed including their names. I forget all of them but today included the ALJ memorial, Breakfast Hill, Favourite Path, Diamond Cutter... I will have to start naming my Taylor tracks... Very cold morning - Grant had to lend me gloves and a jacket as I was under-prepared.

Saturday Jun 20, 2015 #

4 PM

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

2x Mt Taylor as the sun was setting. Felt pretty good.

Friday Jun 19, 2015 #

8 AM

Running 45:00 [3] 10.0 km (4:30 / km)

IW - sun finally re-emerged.

Thursday Jun 18, 2015 #

12 PM

Running 20:00 [4] 5.5 km (3:38 / km)

2x10min tempo round the East Basin. Miserable weather!

Running 15:00 [3] 3.5 km (4:17 / km)

Bit of running before and after and 2mins between.

C • back on it 3

Wednesday Jun 17, 2015 #

5 PM

Running 45:00 [3] 10.0 km (4:30 / km)

More UK acclimatisation - HFW in the drizzle. Forgot headtorch battery so had to stick to the streets for some 'light' (the lack of which in Canberra always gets me annoyed).

Tuesday Jun 16, 2015 #

5 PM

Running 21:00 [3] 5.0 km (4:12 / km)

6x3mins on the HFW with some decent hill efforts. Very wet and rainy - good practice for the 6 days.

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

10min warm-up, 1min recoveries and 7min warm-down.

Monday Jun 15, 2015 #

5 PM

Running 1:12:00 [3] 15.0 km (4:48 / km)

Left work a bit early so did a slightly extended HFW. Need to find a semblance of fitness for the 6 days.

Sunday Jun 14, 2015 #

10 AM

Orienteering race (Jim Sawkins) 1:09:15 [5] 13.0 km (5:20 / km)

Mass start Hagaby on Red Hill - pipped into 2nd in a sprint by robw. That was fun - not done head to head orienteering in a long while. Splitting was over after 20mins and I found myself with a handy lead. Couple of small mistakes but moving better than I expected. Then lost 1.5mins on a rock in green - only found it as I head the 'beep beep beep' of Rob, Tomas and Lukas punching. Arse. Race was on then. We were quite scrappy and a few times I wanted to push on but couldn't as my map was ripped into pieces (should've known there'd be no map bags so should've brought my own, although there should be map bags in this century). Anyway sprint finish started 1km out on a downhill path. Shook Tomas and Lukas but Rob was too sticky. Missed a couple of path junctions and didn't have a clue where we were! Figured it out just before Rob but he was quicker into the last control and punched first. Dangly punch mean no chance of getting back. Anyway, lots of fun and pleased with how I ran. Feeling much more motivated after that.