Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craney

In the 30 days ending Sep 30, 2018:

activity	#	time	miles		km		+m
Running	25	20:52:00	158.76	(7:53)	255.5	(4:54)	6065
Orienteering	3	1:42:46	12.24	(8:24)	19.7	(5:13)	620
Total	25	22:34:46	171.0	(7:55)	275.2	(4:55)	6685

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Sunday Sep 30, 2018 #

11 AM

Orienteering race (Aus Relay Champs) 39:18 [5] 7.9 km (4:58 / km) +170m 4:29 / km

Marty had a solid run on first leg, although Henry (WA) and Nathan (VIC) had blinders giving them a bit of a lead. Fortunately for us Andrew had an absolute stormer on 2nd leg, overhauling all the deficit and sending me out with a clear lead. I didn't know it was a clear lead though, so had to set off pretty hard. Fun and fast terrain with plenty of erosion gullies but a bit less sand than yesterday. Wobbled a bit on #1 but got into a good rhythm after that until I got a bit complacent on #11 and overshot into the wrong gully system. Lost over 1min there which meant I ran nervously again for the next few controls. Heard I had a good lead at the spectator run through though, which was good timing as I was starting to feel pretty worn out by then. The last loop was a struggle and had a lot of very complex steep gullies to negotiate but I got through unscathed to wrap up the win for the ACT. Ended up 2:45mins slower than Henry did on first leg.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)

Saturday Sep 29, 2018 #

3 PM

Orienteering race (Aus Middle Champs) 31:28 [5] 6.6 km (4:46 / km) +150m 4:17 / km

At Crooked Straight. Felt relaxed at the start and looking forward to some fun orienteering in an unusual terrain type (sandy river erosiony stuff in the middle of the desert). Ran hard from the off quickly realising it was going to be a pretty flat out race but also quite tricky and very energy sapping with all the sand. It reminded me a bit of the sanddunes near Alicante (but not as intricate). Started well spiking the first 7. Did some small wobbles (wrong side of the feature type things) on #8-#10, which were rubbed in as on punching you could then see the footprints in the sand going straight to the control. In the end though the 15secs behind the fastest on #8 was my biggest time loss - from #11 to the end I spiked all of them and ran hard. Heard I was leading at the spectator so that spurred me on for the even sandier second half. Stoked to have my best run of the year and take the win.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)

Friday Sep 28, 2018 #

4 PM

Running 30:00 [3] 6.4 km (4:41 / km) +50m 4:31 / km

Drove up to Renmark today. After checking into the motel went out for a loosener from Renmark to Paringa, which included some nice trails and crossing the lift bridge over the River Murray. Felt fairly fresh.

Thursday Sep 27, 2018 #

Note
(rest day)

WFH today then late arvo flight to Adelaide.

Wednesday Sep 26, 2018 #

7 AM

Running 1:27:00 [3] 18.7 km (4:39 / km) +300m 4:18 / km

Morning long run into work with a big group. Good company and a decent pace.

Tuesday Sep 25, 2018 #

12 PM

Running 18:00 [5] 4.5 km (4:00 / km) +150m 3:26 / km

6x3mins on Ainslie trails. Felt ok.

Running 25:00 [3] 5.4 km (4:38 / km) +60m 4:23 / km

Monday Sep 24, 2018 #

12 PM

Running 42:00 [3] 8.6 km (4:53 / km) +220m 4:20 / km

Back at work again. Lunch run with Tomas, who has a new job in the CBD. Showed him my standard Monday LBM/ANBG loop. Felt quite good.

Sunday Sep 23, 2018 #

2 PM

Orienteering 32:00 [3] 5.2 km (6:09 / km) +300m 4:47 / km

Went orienteering training on Mount Taylor. Had my closest encounter with standing on a brown snake half way round - it had to be on my local map didn’t it?!

Running 24:00 [3] 4.4 km (5:27 / km) +200m 4:27 / km

To the start and then up to the summit after the finish.

Saturday Sep 22, 2018 #

9 AM

Running 20:00 [5] 5.7 km (3:31 / km) +20m 3:27 / km

Tempo run on bike paths in Mackay. Felt quite good and was able to push quite hard. Ended up at the Bluewater Lagoon so had fun riding waterslides with Florence as the perfect cool down.

Running 31:00 [3] 6.5 km (4:46 / km) +20m 4:42 / km

Friday Sep 21, 2018 #

1 PM

Running 1:02:00 [3] 14.5 km (4:17 / km) +50m 4:12 / km

Ran from our holiday park in Mackay along bike paths near the coast and into town, then back out onto the beach. Pretty windy day but quite hot as well. Mackay is very flat but pleasant enough.

Thursday Sep 20, 2018 #

Note
(rest day)

Left Eungella today and drove to Mackay, stopping on the way for a walk (and swim) in Finch Hatton Gorge, which was very nice.

Wednesday Sep 19, 2018 #

3 PM

Running 59:00 [3] 13.1 km (4:30 / km) +300m 4:02 / km

Afternoon run from Eungella township along a dirt road to the north. Quite warm but a bit of a breeze. Not the most exciting run but the views of rainforest and surrounding rolling farmland were very nice. Felt quite good and ran reasonably solidly.

Tuesday Sep 18, 2018 #

2 PM

Running 1:17:00 [3] 14.5 km (5:19 / km) +250m 4:53 / km

Saw some wild platypus and turtles at Broken River, then Grace dropped me off on the main walking track so I could run back to our accom from there. Fun windy rainforest track following a lovely river for the first part.

C • Brings back memories 2

Monday Sep 17, 2018 #

4 PM

Running 1:00:00 [3] 11.0 km (5:27 / km) +150m 5:06 / km

Left Airlie Beach today and drove to Eungella NP up in the ranges above Mackay. Explored the nice rainforest trail from our accommodation in the late arvo. Much cooler climate and awesome tall green rainforest to run through, so enjoyed it very much. Stopped at a couple of great view points over the valley way below.

Sunday Sep 16, 2018 #

2 PM

Running 30:00 [3] 5.7 km (5:16 / km) +90m 4:53 / km

Tired from yesterday so did a slow jog along another bush track in some mangroves.

Saturday Sep 15, 2018 #

3 PM

Running 1:33:00 [3] 16.1 km (5:47 / km) +770m 4:40 / km

Went out for a long hilly run at 2pm when it was in the 30s - very unAustralian of me. Nice bush track up into the rainforest above Airlie Beach. Did the first 20min climb at a good tempo to bag the strava segment to Honeyeater Lookout. Then relaxed a bit more on an out and back along the ridge (which was very steep). Got back to town and had some water, then 20mins plod along roads back to the resort. A good run.

Friday Sep 14, 2018 #

9 PM

Running 43:00 [3] 8.3 km (5:11 / km) +330m 4:19 / km

Nice morning exploring Conway NP and a quiet arvo at the holiday park. Went out for another late night run on the roads around Airlie Beach. This time found a decent steep hill to do three solid efforts up.

Thursday Sep 13, 2018 #

2 PM

Running 36:00 [3] 6.9 km (5:13 / km) +295m 4:18 / km

Explored the local area today but got out for a run in the heat of the arvo while the girls were asleep. Found a nice bush track out to Swamp Bay and then up to Mt Rooper.
Great views across the Whitsundays and Hamilton Island.
Ran pretty hard on a couple of sections so was quite tired and in need of water slides by the end.

Wednesday Sep 12, 2018 #

9 PM

Running 33:00 [3] 7.0 km (4:43 / km) +50m 4:33 / km

Flew to Proserpine in Queensland then drove to Airlie Beach for the start of our holiday. After an arvo of splashing about got out for a late run on the roads into town and back. Felt a bit stiff but good to stretch the legs.