Training Log Archive: CraneyIn the 30 days ending Apr 30, 2016:
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Saturday Apr 30, 2016 #
8 AM
Running 18:42 [4] 5.0 km (3:44 / km)
Gracie was off on a rogaine, so Florence and I decided to make our pram-combo Parkrun debut. Big field and the first km was heaps of fun for both of us weaving past all the fast starters. The rest of the run we sat in 6th - the time went by pretty quick with Florence loving it and helpfully pointing out all the ducks, babies and puppies to me. Enjoyed the extra cheers earned on the return by having a smiling toddler in the pram. Quite tired by the end, which was good - wasn't sure if this'd be a genuine training session or not.
C • nice 2
Friday Apr 29, 2016 #
12 PM
Running intervals 15:00 [5] 4.4 km (3:25 / km)
6x2.5mins round the wetlands with Tomas. Feeling pretty flat today but managed to get through ok. Tomas was leaving me for dead though.
Running 22:00 [3] 3.9 km (5:38 / km)
1min recoveries, plus warm-up and down.
Thursday Apr 28, 2016 #
4 PM
Orienteering 29:00 [3] 5.0 km (5:48 / km)
Had a 'doughnut day' off work today - so went out to Tidbinbilla with Grace and Florence in the am. In the arvo nipped out to Taylor to try out a course for Cockies training next week. Should be alright, although might have to move a couple as nastiness won't be much fun at night. Think Taylor has the potential to be a really good challenging area. Navved ok and felt quite good, although was running very gingerly across the stony ground - I'm sure I used to be able to run hard across that sort of stuff.
Running 20:00 [3] 3.5 km (5:43 / km)
Decent push up the steep E rocky path to the start (which may be at the top of the hill), and run home from the finish.
Wednesday Apr 27, 2016 #
5 PM
Running 56:00 [3] 11.1 km (5:03 / km)
HFW - with Tomas some of the way, but he had to head off and collect a few reflectors. So I then did a short 1.5km control pick on a 1:5000 blow-up of the top end of Bob and Hugh's Isaacs/Mugga map. They've mapped almost every bush there in some fairly flat open terrain, which probably isn't necessary for a 1:10000 but made for a really fun training exercise without flags (would've been easy with markers). Think I came off on a few but picked up again.
Tuesday Apr 26, 2016 #
5 PM
Running 36:00 [3] 7.0 km (5:09 / km)
Spent the day at Werribee Mansion near Melbourne (very nice) but managed to make an earlier-than-planned flight home, so had time to nip out for a quick dash up Taylor before the sun set. Looped round the back checking out the controlled burns - doesn't look like they're clearing the best rocky bits unfortunately.
Monday Apr 25, 2016 #
Note
(rest day)
Public holiday but didn't let that make me go for a run.
Sunday Apr 24, 2016 #
8 AM
Running 1:39:00 [3] 18.4 km (5:23 / km)
Pretty long run from home with Shep. Feeling ropy to begin with due to beer/wine last night, so took water with me. The sunshine, fresh air and good company soon perked me up and I ended up feeling pretty good. Nice loop along Isaacs Ridge, centenary trail round back of Wanniassa (which was new to me), Wanniassa and Farrer ridges, back of Torrens home. Time seemed to tick by pretty quick.
Saturday Apr 23, 2016 #
3 PM
Running intervals 16:00 [4] 4.0 km (4:00 / km)
8x2mins around Taylor. Not feeling very motivated today, and fighting (another) cold. But threw in a few efforts to make it count a little bit. Last one was downhill and back home so got under 3mpks.
Running 17:00 [3] 3.8 km (4:28 / km)
1min recoveries plus a bit before and after.
Friday Apr 22, 2016 #
12 PM
Running 40:00 [3] 8.2 km (4:53 / km)
Lunch run - feeling pretty flat today, so good that Tomas made me get out for a run. We did some short hill efforts at Rocky Knob.
Thursday Apr 21, 2016 #
5 PM
Running 15:00 [4] 3.4 km (4:25 / km)
Bit of a medley on my HFW today - three x (generally uphill longish) fartleks through the streets...
Orienteering 22:30 [3] 3.4 km (6:37 / km)
...a couple of short orienteering courses on Isaacs (fun - should do this more, but will wear long socks next time as the open section is a bit thistly)...
Running 30:00 [3] 6.1 km (4:55 / km)
...and some general running.
Wednesday Apr 20, 2016 #
5 PM
Running 52:00 [3] 10.9 km (4:46 / km)
HFW most of the way with Tomas. Just about squeezed in before being too dark. Felt good.
Tuesday Apr 19, 2016 #
8 PM
Running 31:30 [3] 6.3 km (5:00 / km)
Evening loop up Taylor - felt pretty good for the first time in a while.
Monday Apr 18, 2016 #
12 PM
Running 32:30 [3] 7.1 km (4:35 / km)
Lunch run around the wetlands and Fyshwick. Legs a little sore so was good to do a loosener.
Sunday Apr 17, 2016 #
10 AM
Orienteering race (ACT League) 41:49 [5] 7.9 km (5:18 / km)
At Picaree Hill - only had time to run Red 2 before rushing off for Gracie's hockey match. But really good fun and glad I did it. A few DOMS in the legs from yesterday but nothing too bad, and lovely runnable classic spur/gully terrain. Pushed hard on the long leg to #1 (quite a good leg, although weird topology with retracing the run to the start all the way to assembly being probably the best route) so felt a bit jaded for the next few legs which were all quite hilly. Had a pretty good run (although it was easy) - unfortunately made my 3 relatively minor wobbles on short legs, which Gracie duly capitalised on.
Running 5:00 [2] 1.0 km (5:00 / km)
Run to start.
Saturday Apr 16, 2016 #
12 PM
Running race (ACT Mtn Running Champs) 1:03:30 [4] 11.0 km (5:46 / km) +1000m 3:58 / km
Up Mount Tennent 1.5 times in a bumper field of 15 - not quite sure the participation model is working quite as well as it could be in this sport. Felt alright in the first 2.5km to the turnaround, although slightly surprised by how far up the mountain we got in that distance. So it was a shame to have to turn around and run back down to the bottom again. After 6km (1km back up again) I was in a bit of an island behind the leading 3 but Tomas had me in sight behind. Started to feel unusually low on energy (even allowing for the climbing factor) and also quite sick of the course, so ended up walking a while. Tomas passed and then for me it became a matter of jogging up to the top. Came 6th and in a bit of a grump at the finish. Obviously haven't quite shaken off my post-Easter illness. Anyway, made the decision whether or not to run the Australian champs easy - it's a nice enough run as far as road runs go, but not a great mountain run and didn't really appreciate the two turnarounds. Still, all good training :) Tomas ran well coming 4th and almost catching Chappers at the end.
Running 47:00 [2] 7.5 km (6:16 / km)
About 10min warm-up jogging, and a gentle jog back down the mountain with Tomas and another after the race.
Friday Apr 15, 2016 #
Note
(rest day)
Abandoned plans for a lunch run as feeling really sleepy/tired at work.
Thursday Apr 14, 2016 #
5 PM
Running 1:00:00 [3] 12.0 km (5:00 / km)
HFW with Tomas via the back of Mugga and into Isaacs for a spot of...
Orienteering 48:00 [3] 6.6 km (7:16 / km)
...night orienteering. Good fun - very tricky on the slope, both technically (much more interesting than the Easter course) and just to run (twinge in my ankle making me a little hesitant). Sort of a head-to-head with Tomas but we had quite different versions and it became a bit of a battle to just keep running. Ran out of energy near the end and had to bail on the last 2 controls. Should've thought through that this was going to be a nearly 2hr run and maybe eaten a bit more at work. Anyway, awesome to have Isaacs en route between home and work - I would have the potential to become good at hills/terrain/technique if I trained here semi-regularly.
Wednesday Apr 13, 2016 #
5 PM
Running 46:00 [3] 9.5 km (4:51 / km)
HFW in just enough light - felt alright, and didn't cough much. Finally!
Tuesday Apr 12, 2016 #
12 PM
Running 42:00 [3] 9.33 km (4:30 / km)
(sick)
Lunch run around the East Basin. Thought I'd try to steer the pace as best I could to exactly 4:30mpks. Whilst the pace was comfortable the whole way it was interesting how it went from feeling ridiculously easy over the first few kms to a bit of effort at the end. Coughing a little bit still.
Monday Apr 11, 2016 #
8 PM
Running 28:00 [3] 6.0 km (4:40 / km)
(sick)
Evening run up Taylor. Coughing a bit on the way up but seemed to ease off on the way down. Nice starry night but a bit of smoke around from all the burn-offs.
Sunday Apr 10, 2016 #
7 PM
Running 29:00 [3] 6.0 km (4:50 / km)
(sick)
Still easing off a little but still the odd uncontrollable bout. Anyway, I'm getting ridiculously restless now so went out for a little jog around the base of Taylor. Felt ok - hopefully can at least get back to Easter shape quickish.
Saturday Apr 9, 2016 #
Note
(sick) (rest day)
Jeez, this must be my comeuppance for running an M21A course with a cold last weekend.
Friday Apr 8, 2016 #
Note
(sick) (rest day)
Very persistent indeed.
Thursday Apr 7, 2016 #
Note
(sick) (rest day)
Very persistent.
Wednesday Apr 6, 2016 #
Note
(sick) (rest day)
Cold's basically gone but this dry cough is a persistent little bugger.
Tuesday Apr 5, 2016 #
6 PM
Orienteering 20:00 [3] 2.5 km (8:00 / km)
(sick)
Cockies night-o at Stromlo. Quite good fun but for my cough. Pizza at Dave and Jo's after atoned.
Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
(sick)
Monday Apr 4, 2016 #
Note
(sick) (rest day)
Sunday Apr 3, 2016 #
12 PM
Orienteering race (NSW Long Champs) 1:21:00 [4] 13.0 km (6:14 / km)
(sick)
At Snow Hills, came 3rd. 12.1km with 11 controls, very wild and remote but no risk of needing a cagoule: the essence of orienteering. Unfortunately my cold/cough was pretty bad but I couldn't miss a fun adventure like this, so did it anyway. Felt alright running at slightly-harder-than-steady and, given the scariness of the terrain (vague contour shapes, low-vis green, very few paths, very few controls) it would've been difficult to make myself lift the handbrake even if I'd wanted to. Got round with a couple of minor wobbles, and a scary moment on #7 where I was lucky to bump into #2 before potentially running off the map. Coughing a lot at the finish but, ho hum, next proper o race isn't for a while.
Ooh routegadet: http://routegadget.bigfootorienteers.com/cgi-bin/r... - makes a change
Ooh routegadet: http://routegadget.bigfootorienteers.com/cgi-bin/r... - makes a change
Saturday Apr 2, 2016 #
Note
(sick) (rest day)
Friday Apr 1, 2016 #
Note
(sick) (rest day)