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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craney

In the 30 days ending Apr 30, 2018:

activity # timemileskm+m
  Running23 13:32:22 105.45(7:42) 169.7(4:47) 3725
  Orienteering7 5:28:30 35.73(9:12) 57.5(5:43) 1900
  Total24 19:00:52 141.18(8:05) 227.2(5:01) 5625

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Monday Apr 30, 2018 #

12 PM

Running 31:00 [3] 6.5 km (4:46 / km) +170m 4:13 / km

Lunch run up LBM. Fairly gentle and felt ok.

Sunday Apr 29, 2018 #

1 PM

Running 30:00 [4] 7.5 km (4:00 / km) +250m 3:26 / km

Did a walk up Davo with the fam, then ran home via Mugga and Isaacs. Did 3x10min efforts to mix things up a bit - the second including the full climb up to the trig on Isaacs. Felt alright. Got home just before a big downpour, which was nice.

Running 27:00 [3] 5.1 km (5:18 / km) +110m 4:47 / km

Saturday Apr 28, 2018 #

8 AM

Running race 17:22 [5] 5.0 km (3:28 / km) +80m 3:13 / km

The first Mount Ainslie Parkrun. Quite a few others had a similar idea, so it was a bit of a gun field. Fun gravel course with some noticeable undulations - but not a trail race and no proper climbs so I'm not really sure who that caters to. Anyway, had a pretty good run and got in a good battle in a mini-pack that Emily Brichacek came out on top of - no disgrace there. Marty and Emily's records will be hard to beat, especially with the bonus ~7secs the timers appear to have given us all. Came 5th.

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)

Bit short of time.

Friday Apr 27, 2018 #

1 PM

Running 46:00 [3] 9.2 km (5:00 / km) +300m 4:18 / km

Lunch run up Mt Ainslie - feeling fairly stiff after yesterday's run, but good to grind out a decent climb. Found a couple of cool singletracks I hadn't been on before.

Thursday Apr 26, 2018 #

5 PM

Running 51:00 [4] 12.3 km (4:09 / km) +160m 3:54 / km

HFW @ (just) sub-4mpks for 45mins. Constant pace but effort ramped up.

Wednesday Apr 25, 2018 #

2 PM

Running 1:07:00 [3] 14.3 km (4:41 / km) +340m 4:11 / km

Anzac day public holiday. Went down to Tidbinbilla for the morning, then got dropped at Tuggers to run the rest of the way home. Fairly dehydrated to start wtih, pretty hot (~27deg) and my route around Urambi, McQuoids and Cooleman had no shade - so it was a bit of a struggle. Fortunately found a tap at the horse paddocks behind McQuoids and made it home ok.

Tuesday Apr 24, 2018 #

12 PM

Running 20:00 [4] 4.2 km (4:46 / km) +180m 3:55 / km

4x5mins fartlek efforts on Black Mt - fairly hilly and still shaking out cobwebs from my cold, so it wasn't particularly speedy.

Running 16:00 [3] 3.3 km (4:51 / km) +50m 4:30 / km

Monday Apr 23, 2018 #

1 PM

Running 40:00 [3] 8.2 km (4:53 / km) +210m 4:19 / km

Usual Monday lunch route around LBM and ANBG. Feeling just about right again, although creaky from the inactivity. Realised after I’d got ready that I had no means of timing the run without going back up to the office. Turned out quite liberating to run for as long and as fast as I felt like.

Sunday Apr 22, 2018 #

3 PM

Orienteering 35:00 [2] 5.6 km (6:15 / km) +190m 5:21 / km

First loosener back after my mild cold. Thought I’d also use the gentle jog as a chance to do an experiment to see if it was me or my compass responsible for my recent minor issues with direction, so I ran an old course on Farrer using only compass bearings. Turned out it was me - my compass was impressively accurate to the extent that it made me wonder why I bother reading the map at all (at least in terrain like this).

Saturday Apr 21, 2018 #

Note
(sick) (rest day)

Friday Apr 20, 2018 #

Note
(sick) (rest day)

Thursday Apr 19, 2018 #

Note
(sick) (rest day)

Wednesday Apr 18, 2018 #

Note
(sick) (rest day)

Sore throat coming on correlating with having 2 slightly snotty girls at home.

Tuesday Apr 17, 2018 #

5 PM

Running 30:00 [5] 8.0 km (3:45 / km) +150m 3:26 / km

6x5mins HFW. Pushed pretty hard and felt fairly good. Think I just managed to sneak this sesh in before a cold hits.

Running warm up/down 25:00 [2] 4.5 km (5:33 / km) +20m 5:26 / km

Monday Apr 16, 2018 #

12 PM

Running 38:00 [3] 8.2 km (4:38 / km) +210m 4:06 / km

Lunch run around LBM and ANBG. Felt alright.

Sunday Apr 15, 2018 #

11 AM

Orienteering race (SL Middle) 33:30 [5] 6.4 km (5:14 / km) +200m 4:32 / km

At Orroral Tracking Station. Pretty fast burn up for the majority with a few controls in typical Namadgi thick stuff. Felt quite good but was a bit indecisive in the green and lost a bit of time on a couple of controls (10, 12 and 16 mainly). Turns out the rest of the field (except Hoggster) spent several minutes going AWOL in a Bermuda Triangle somewhere which made my result look better than it should have!

Running warm up/down 18:00 [2] 3.5 km (5:09 / km) +50m 4:48 / km


Red 1 - Splits

Saturday Apr 14, 2018 #

3 PM

Running 26:00 [5] 7.0 km (3:43 / km) +180m 3:17 / km

Pretty much 5x5mins around Farrer and Isaacs. Not an overly inspiring run - felt ok but quite achy.

Running warm up/down 27:00 [2] 4.5 km (6:00 / km) +70m 5:34 / km

Friday Apr 13, 2018 #

6 AM

Running 45:00 [3] 9.5 km (4:44 / km) +150m 4:23 / km

Early morning run around some of the CBD sites of Sydney - pretty cool.

Thursday Apr 12, 2018 #

6 PM

Running 49:00 [3] 10.3 km (4:45 / km) +150m 4:26 / km

In Sydney with work - tried to race the dwindling twilight around Balls Head but didn’t quite make it and had to retreat to roads. Nice though.

Wednesday Apr 11, 2018 #

12 PM

Running intervals 18:00 [5] 4.0 km (4:30 / km) +200m 3:36 / km

6x3mins around Blackie. Uphill a fair bit on the first 4 reps and plenty of technical single track. Also a warm day and still a bit achy from the recent orienteering, so it was a bit of a struggle.

Running warm up/down 19:00 [2] 3.5 km (5:26 / km) +40m 5:08 / km

Tuesday Apr 10, 2018 #

12 PM

Running 38:00 [3] 8.1 km (4:41 / km) +50m 4:33 / km

Steady lunch run with David from work around the central basin. Pretty cruise and felt quite good.

Monday Apr 9, 2018 #

12 PM

Running 34:00 [3] 7.4 km (4:36 / km) +170m 4:07 / km

Lunch run around LBM - warm day. Felt a bit creaky which was unsurprising given I’ve hardly stood on my feet since crossing the finish line on Saturday.

Sunday Apr 8, 2018 #

Note
(rest day)

Overnight ferry to Melbourne, then the long drive home up the Hume. Girls were good though and we only needed shortish stops in Benalla, Holbrook and Bowning.

Saturday Apr 7, 2018 #

10 AM

Orienteering race (Bay of Fires Day 3) 1:04:00 [5] 10.0 km (6:24 / km) +320m 5:31 / km

At Littlechilds Creek, came 3rd. Not a great run with a number of sizeable errors - a mixture of mid leg wobbles from low confidence and a few misses in the circle. Awesome terrain though which provided heaps of variety of technique and was constantly challenging, so plenty of learning generated. Need to be more sure on my compass when it’s low vis and have a better picture of the circle. Felt good physically though, which was pleasing. Thought #4 wasn’t quite in the right spot? Caught Marty up about 2/3 through which made the last part even more fun.
https://www.livelox.com/Viewer/Easter-Tas-Bay-of-F...

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)

Friday Apr 6, 2018 #

10 AM

Orienteering race (Bay of Fires Day 2) 36:00 [5] 5.7 km (6:19 / km) +160m 5:32 / km

At Golden Fleece, came 5th. Ok tin mining, you win again. Great fun middle race - ok and careful to begin with, then opened up on a couple of running legs, then dismally failed at readjusting back in the mining. Totally underestimated how much slower that stuff was, so undershot the leg and had no real plan. 3:30mins later Brodie came along and saved me. Rest of the course was quite a fun burn up with him.
Amusing livelox:
https://www.livelox.com/Viewer/Easter-Tas-Bay-of-F...

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)

Thursday Apr 5, 2018 #

2 PM

Orienteering race (Bay of Fires Sprint) 20:00 [5] 3.7 km (5:24 / km) +65m 4:58 / km

Bush sprint at Golden Fleece. This was good fun - very tricky scrappy little race with lots of indistinct features to navigate by. Coped ok for the most part but electing to wing it on a tricky vague control (9) backfired - you would think I would have learnt by now. Also hit 19 before 18, so 1.5-2mins of errors all up. Not great for a sprint but it was tricky and everyone made mistakes it seems.
https://www.livelox.com/Viewer/Easter-Tas-Bay-of-F...

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)

Wednesday Apr 4, 2018 #

12 PM

Running 30:00 [3] 4.6 km (6:31 / km) +335m 4:47 / km

Nice morning out with coffee in Kingston (TAS) and paddling at Taroona beach (while Grace ran between the two). Then I did a nice run up the jungly trail to the Mt Nelson signal station for more coffee and lunch. Quite a steep climb so wasn't exactly a recovery jog, but I felt ok anyway.

Tuesday Apr 3, 2018 #

Note
(rest day)

Enjoyed a quiet day in Hobart. Entertaining livelox from the weekend:
https://www.livelox.com/Viewer/Easter-Tas-Aus-3-Da...
https://www.livelox.com/Viewer/Easter-Tas-Aus-3-Da...
https://www.livelox.com/Viewer/Easter-Tas-Aus-3-Da...
C • Routes 2

Monday Apr 2, 2018 #

10 AM

Orienteering race (Easter Chasing Start) 55:00 [5] 10.9 km (5:03 / km) +330m 4:23 / km

At Curryjong Rivulet, came 2nd overall (3rd on the day). Good to have an actual chasing start this year, although going into it from my point of view Simon was uncatchable ahead and Brodie was uncomfortably close behind. Enjoyed this map though - very English feel to it being a working forest with lots of vegetation features and man-made objects. Felt good in the legs too, so was able to push quite hard. Had a good run but for three quite big mistakes at #7, #9 and #11 - all easy controls but just pushing a bit too hard to properly have a plan. So that was a bit frustrating - but the rest was good. In the end, there was no material change to the time gaps going into the race although various stuff did happen out there as we all made mistakes at different points in the race.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +50m 6:09 / km

Sunday Apr 1, 2018 #

11 AM

Orienteering race (Easter Long) 1:25:00 [5] 15.2 km (5:36 / km) +635m 4:38 / km

At Lovelybanks West, came 2nd again. Took a bit of time to get going and get into the map - overshot #1 losing nearly a minute there, and then just a bit scrappy round to #6. Felt quite strong though and had a decent run for the rest of it. Not quite as tough as it might have been - one steep hands-on-knees hill, but the rest was very fast running underfoot so the hills seemed ok. Pleased to finish still feeling quite strong.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +50m 6:09 / km

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