Training Log Archive: CraneyIn the 31 days ending Dec 31, 2007:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||||||||||||||||||||
Monday Dec 31, 2007 #
Running 1:44:00 [3]
shoes: Brooks Cascadia Pivot
Hiked up to Tarn Shelf with Gracie in the Mt Field National Park. Dumped our bags then headed off for a run to the summit (about 1400m alt.). It was really bouldery so took longer than we thought so Gracie didn't make the summit unfortunately. Even at this height at 6.40pm (when I hit the summit) it was still beautifully sunny and in the mid-20s. The views were again stunning - thousands of mountains and no roads or any of that humany stuff. Then merrily skipped back to pitch the tent, drink some (a lot of) wine, gaze at the stars and squat mozzies with Gracie. Not a bad way to start 2008.
Sunday Dec 30, 2007 #
Orienteering 24:00 [3]
shoes: Brooks Cascadia Pivot
More of a race than training, as this was the Elson family handicap. Bert set a course and printed it (with control descriptions) on the brand new Stringy Bark Creek map. Then he went and hung tapes for us too. Sweet! Jan started first, chased by Jasmine, Grace, then me at the end. Jasmine took out the win from Grace who I knew was just in front of me but couldn't quite catch (by about 5secs). Gutted. Great little area for a sprint with lots of mine workings and stuff. Unfortunately I was a bit too hungover to really appreciate it.
Running warm up/down 10:00 [2]
shoes: Brooks Cascadia Pivot
Important races like this require warm-ups.
Saturday Dec 29, 2007 #
Running long 1:45:00 [3]
shoes: Brooks Cascadia Pivot
Gracie drove me out to Risdon Brook dam and I ran the route of the '4 peaks race' which involved some route choice, bush bashing and (unsurprisingly) 4 peaks. The climbs were good and some of the forest was really open and fun to run through.
Friday Dec 28, 2007 #
Running race (Race to the Taste) 18:38 [5] 6.0 km (3:06 / km)
shoes: Nike Air Zoom Vomero +2
Road race in Hobart starting up at the Domain and finishing down at the harbour side, which meant after a couple of k's flat it was mainly downhill. A good 200 people running and I did a good tactical race, felt good in the legs, and was pleased with my time which gave me 3rd place and $70 to go and spend at the Taste of Tasmania (a big festival of food and wine). I finished a couple of minutes before Wild Oats rocked up to win the Sydney-Hobart yacht race.
Running warm up/down 20:00 [2]
shoes: Nike Air Zoom Vomero +2
15mins up and 5mins down. Then met Hanny for a coffee and then went and ate kebabs, drank some real ale (from a hand pump) and ate some ice cream at the Taste.
Running 52:00 [2]
shoes: Brooks Cascadia Pivot
Gorgeous, hot and sunny afternoon, so drove up Mt Wellington (1270m straight above the city - a bit like Table Mountain in Cape Town) and did a nice run along the rocks to Smith's Monument with Gracie. Flat, rocky, open and wild terrain up top with great views across Hobart and a lot of Tassie. Stunning.
Thursday Dec 27, 2007 #
Running 1:10:00 [2]
shoes: Brooks Cascadia Pivot
Another run with Gracie on Bruny Island. Out along some gorgeous sandy beaches to Queen Elizabeth Cape and back. Saw a couple of echidnas and a snake.
Wednesday Dec 26, 2007 #
Running 1:14:00 [2]
shoes: Brooks Cascadia Pivot
Went down to Bruny Island to stay out at the Elson's shack. Ran with Gracie out along Adventure Bay and saw where Cook and Bligh landed back in the day. Up Fluted Cape was a bit of a climb, but some great views back to the main land. Saw a big group of dolphin like things which I thought were dolphins, but Gracie told me they were seals. Bert had the final say and told us they were dolphins. Yay!
Tuesday Dec 25, 2007 #
Note
(rest day)
Christmas!
Monday Dec 24, 2007 #
Running 46:00 [3]
shoes: Brooks Cascadia Pivot
Bert and Jan dropped me off up at Knocklofty and I ran round a training course of theirs before running down the hill to the Elson house. Nice little quarried area up top. Daisy the dog sniffed me out and showed Jan all the routes I'd taken. Beats GPS tracking any day.
Sunday Dec 23, 2007 #
Orienteering 22:00 [3]
shoes: Brooks Cascadia Pivot
Down in Tasmania now for Chrissie and New Year. Bert (Grace's Dad) planned a course and put some tapes out for us on Mt Nelson, so I cruised round his course. Nice place for running.
Running 1:14:00 [2]
shoes: Brooks Cascadia Pivot
Grace took me on a scenic run back from Mt Nelson to the Elson house in North Hobart via the Waterworks. So many great paths for running on the sides of Mt Wellington.
Saturday Dec 22, 2007 #
Running 1:16:00 [3]
shoes: Brooks Cascadia Pivot
Run to work very early in the morning. Same route as last time but carrying a bit less, so did it a tad quicker.
Friday Dec 21, 2007 #
Running intervals 25:00 [5]
shoes: asics roady things
Went down Stromlo cross-country track and did 4x1500m with ~1.5mins rest on my own. 4.42, 4.41, 4.43, 4.42. Dead pleased with that cos it was hot and humid and my legs were seizing on the uphill bits last time round and I really had to fight to keep the times consistent. Still can't get over what an awesome facility this is. Gonna try and go there more often in January - must be better training for o than track training. And less boring too (but still a bit boring).
Running warm up/down 35:00 [2]
shoes: asics roady things
11 up (round the 2.5km loop) and 24 down (exploring some of the MTB tracks).
Thursday Dec 20, 2007 #
Running 1:00:00 [3]
shoes: Brooks Cascadia Pivot
Real mingy day with mist and drizzle. I felt right at home. Went on Red Hill for the first time since it was on the way to work. Much bigger than I thought and plenty of bits to explore so didn't get too bored in my hour. Plus I aptly had Red Hill Mining Town by U2 in my head.
Wednesday Dec 19, 2007 #
Orienteering race (Yarralumla Bays) 20:00 [5] 4.7 km (4:15 / km)
shoes: adidas swoops
Not the most difficult course with only 7 controls on a quite easy area anyway, but made it a good burn up. The guy with the JK2K jumper on rego challenged me to get sub-20 and I realised with a few hundred metres to go that I'd be pretty close. Hammered the last bit and ended up doing exactly 20, which was nice. Felt pretty good.
Running 15:00 [2]
shoes: adidas swoops
token effort warm up and down
Tuesday Dec 18, 2007 #
Running 1:03:00 [3]
shoes: Nike Air Zoom Vomero +2
Exploring some streets and cycle paths in the suburbs round Macquarie. Felt pretty good for the first time in a few days, so happy with that. My new shoes are so bouncy! Maybe a bit too bouncy. It was actually quite cold and I didn't sweat that much cos of it. I hope it was the cold and not that I just wasn't trying very hard. Hmmmm. Canberra suburb roads don't seem to have pavements or, if they do, they are set well back from the road, and there is hardly any street lighting. I don't get it. Plus the public transport is crap and everything is so fricken spread out. No wonder everyone drives everywhere. And they moan when the fuel prices go up to a little over half what we pay in the UK. And there's no love on the roads either. No-one lets anyone in, or flashes, or waves.
Monday Dec 17, 2007 #
Cycling 1:25:00 [2]
Went round some single tracks on Bruce Ridge. Did a few bits quite fast and almost had fun at times, but then hit some steeper sections with bends and stuff and remembered how bad I am at MTB. Feel a bit dirty counting all of this as training, but I did manage to sleep at night.
Sunday Dec 16, 2007 #
Running 1:23:00 [3]
shoes: Brooks Cascadia Pivot
Ran with Gracie round Mt Painter and through to Blackie while she did some ints, then I carried on round Little Black Mt, over Brucie and Gossan Hill and home. I was rooted - maybe coming down with something? - but I defo need to take it a bit easier for a few days.
Saturday Dec 15, 2007 #
Running 1:20:00 [3]
shoes: Brooks Cascadia Pivot
Bright and early run to the runners shop before work (left at 7am and got there at 8.30am). Managed to stay off road, but wide tracks were a bit dull. First half hour was ok, then my legs got really really heavy and I crawled the last bit. Had a coffee and some raisin toast at Hansel and Gretels in Phillip before work. Not convinced by this whole running before breakfast malarky. A decent length sleep before a decent run followed by a big lunch seems far more appealing to me. Should I do a 19km hill race tomorrow? Yeah that sounds good. What time does it start? 6.30am. Oh, well screw that then. Silly Aussies.
Friday Dec 14, 2007 #
Cycling 1:26:00 [3]
Out over the bridge to the JG building for lunch, then back via Coppins Crossing. Underestimated the heat a bit and probably got a bit sunburned.
Running 36:00 [2]
shoes: Brooks Cascadia Pivot
A real gentle-un round the Pinnacle with Gracie who had an impressive knack of spotting interesting things to stop and look at (such as sheep with tails) just when we hit a hill. Legs started off real heavy but loosened a bit towards the end.
Thursday Dec 13, 2007 #
Running long 2:00:00 [3]
shoes: Brooks Cascadia Pivot
Not the most exciting long run ever. Ran down to Coppins Crossing then followed a track along the Molonglo downstream and cut through some stuff and popped out at an ACTEWAGL place and then ran back (uphill) alongside a road for 50mins.
Wednesday Dec 12, 2007 #
Orienteering race (Farrer Ridge) 25:48 [5] 5.8 km (4:27 / km)
shoes: adidas swoops
Well mapped area with some good bits of orienteering between 4 and 14. The other bits of the course were through housing estates, but at least that made me run hard. Rob started 1min in front so gave more of a race feel. Felt pretty good but screwed by the finish. Getting more of a flow going in my o too.
Running warm up/down 15:00 [2]
shoes: adidas swoops
Up with Rob and down with Grace.
Tuesday Dec 11, 2007 #
Cycling 1:11:00 [3]
Just round the lake to and from the JG building. Tyres a bit flat so had to work harder than necessary.
Running intervals 32:00 [5]
shoes: Brooks Cascadia Pivot
3x1mins (8 reps) mainly on Black Mt and through CSIRO and the ANU on my way to Parliament House to "watch" the relays. Legs felt a bit stiff and heavy, but I felt quite strong and kept pushing.
Running 20:00 [3]
shoes: Brooks Cascadia Pivot
Out to Blackie and across the bridge to "watch" the relays.
Running race 5:32 [5]
shoes: Brooks Cascadia Pivot
Got roped into Gracie's finance team cos they were one short. Legs were like bricks by now and clunky trail shoes didn't help neither, but I ran ok. Reckon it was over a mile.
Running warm up/down 15:00 [2]
shoes: Brooks Cascadia Pivot
For my relay run.
Monday Dec 10, 2007 #
Running 45:00 [3]
shoes: Brooks Cascadia Pivot
Just a loosener around Aranda and Mt Painter. No snakes this time, but plenty of roos - prefer it that way round. Legs were very heavy and I was glad to get home. Nice evening though and I was running in a replacement pair of trail shoes (as my last pair had done 130hrs).
Sunday Dec 9, 2007 #
Running long 3:43:00 [3]
shoes: Brooks Cascadia somethings
Ran with Gracie down the Golden Stairs and up Mt Solitary. Pretty wild out there: simply incredible scenery. Pretty warm day so took plenty of water and some jelly babies with me. Saw a MASSIVE black snake which I nearly trod on. Scary. At the top of Solitary Gracie turned round and ran back to the car and I carried on round a big loop back to Katoomba. Saw a MASSIVE lizard (we are talking huge here, like half way between crocodile and newt) and ANOTHER big snake. After 3hrs running hit the 800m ascent to Katoomba and that really hurt. Out in the humid, hot rainforest for nearly 5hrs in total and despite drinking at least 5 litres then eating a big fish and chips and having a McFlurry, I'd still lost a kilo. 9 hard days in a row, so feeling tired on the way home. What a fantastic weekend though :o)
Saturday Dec 8, 2007 #
Running 1:05:00 [2]
shoes: Brooks Cascadia somethings
Had a weekend in the Blue Mountains near Sydney and stayed in Katoomba. Unfortunately it was really misty for my pre-breakie (11am) run with my girlfriend so we couldn't see anything from any of the lookouts. But the paths were cool and we had to descend (and then climb) up lots of steps and ladders. From Katoomba, down Linda Creek and up the Giant Stairway. I found my first ever leach on me in the shower.
Running 1:20:00 [3]
shoes: Brooks Cascadia somethings
My fiance dropped me off at the top of the Grand Canyon and I ran down and along it and up to Evans lookout. Stunning run and the mist had cleared. Through a tunnel, under big overhangs, huge cliffs towering above and a really deep, narrow gorge (pisses on Dovedale). Saw a big lizard and some lyre birds. Met Gracie at the lookout where a wedding was happening (must have been something in the misty air that day) and ran with her to Govetts Leap and back.
Friday Dec 7, 2007 #
Running intervals 30:00 [5]
shoes: Brooks Cascadia somethings
45x15s (30 reps) round Black Mt and Aranda on an undulating route. Pushed hard and rang a good litre or 2 of sweat out of my t-shirt at the end of the efforts.
Running 36:00 [3]
shoes: Brooks Cascadia somethings
Out to Blackie and back from Aranda.
Thursday Dec 6, 2007 #
Running 1:40:00 [3]
shoes: Nike Air Zoom Vomero +2
Went exploring on tarmac cycle paths mainly round Weetangera, Scullin, Higgins, Kippax, Latham, Charnwood, Mt Roger, Spence, Evatt, McKellar and Belconnen. New shoes felt quite bouncy and nice but by the end my legs were heavy and I was gasping for the chocolate milk and powerade which I had straight after finishing. Canberra is a stupidly massive city with way too much space.
Running 53:00 [2]
shoes: asics roady things
Went round some sneaky cycle paths with Gracie in the evening to burn off the huge pack of doritos we'd just quaffed.
Wednesday Dec 5, 2007 #
Running 1:11:00 [3]
shoes: Brooks Cascadia somethings
Out round Aranda, Little Black Mountain, Bruce ridge and Gossan Hill. Felt fine.
Orienteering race (Mulligan's Flat) 26:48 [5] 6.0 km (4:28 / km)
shoes: adidas swoops
One of the fastest areas I've run on I reckon. Pretty flat, firm, semi-open bush with few paths. Lack of compass, some shocking mapping and a control in the wrong place meant I lost a bit of time, but a good hit out none-the-less. Thought I was racing Rob and Kez and co but after I'd finished Grace told me that she had known already that they weren't coming.
Running warm up/down 15:00 [2]
shoes: adidas swoops
Tuesday Dec 4, 2007 #
Running race (Stromlo xc 5km) 16:07 [5]
shoes: asics roady things
This one was 5km to the nearest centimetre on the new specially made cross country track out at Stromlo - an awesome facility. Lots of twists and turns and ups and downs, and a running surface like a golf fairway. Felt good and running on grass motivated me more so reckon that's why I got a better time. Laps 8.03 and 8.04 so a good even pace. Got in a good tussle with Dave Osmond (of backwards hill running fame) but he out "sprinted" me despite running barefoot.
Running warm up/down 25:00 [2]
shoes: asics roady things
Monday Dec 3, 2007 #
Running 1:22:00 [3]
shoes: Brooks Cascadia somethings
Wiggly loop round most of the paths in Blackie including the circumcision track. Felt pretty strong and was actually enjoying myself out in the rain. Good to see it's finally getting colder as we get closer to Christmas.
Running 35:00 [2]
shoes: Brooks Cascadia somethings
Evening cruise round the Pinnacle with Gracie except in reverse and in the rain so it was dead exciting this time.
Sunday Dec 2, 2007 #
Running long 2:05:00 [3]
shoes: Brooks Cascadia somethings
Went out to Tidbinbilla Nature Reserve - dead nice granitey scenery and shed loads of kangaroos. Hot day too. I'm guessing there must be some o areas out here. Ran with Gracie but looping round a bit, up to Gibraltar Rocks, behind the ridge, got a bit lost, through Devil's Gap and back. Did a bit extra back to the visitor centre before having the cold lemonade and ice cream I'd been thinking about for the entire run.
Saturday Dec 1, 2007 #
Running long 1:50:00 [3]
shoes: Brooks Cascadia somethings
Ran with Grace for about 25mins to Bruce ridge then we went our seperate ways. I went along Lyneham ridge, then a particularly scenic section of the Barton Highway, up Gungahlin Hill, and back through some suburbs to Lake Ginninderra. Grace got rained on and I didn't, but Grace saw an echidna and I didn't. Swings and roundabouts. A fair bit of tarmac and quite a flat run, so pace was quite high, and legs quite sore after.