Training Log Archive: CraneyIn the 31 days ending Aug 31, 2011:
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Wednesday Aug 31, 2011 #
Note
(rest day)
Study day, but actually studied. Then went to see Inbetweeners movie - funny.
Monday Aug 29, 2011 #
12 PM
Running 1:45:00 [2] 16.0 km (6:34 / km)
Day out in the Brecons with Gracie. Ran up Pen-y-fan from a reservoir to the south. Nice gradient on the way up getting gradually steeper. I nipped over the first peak while Grace skirted round, so had some work to do to catch her back up. Loads of people up on the top and some great views. Very enjoyable run. Then had a picnic by a lake, but I lost the cheese.
Sunday Aug 28, 2011 #
Note
(rest day)
Had a day out in the Cotswolds (Cam Long Down and Uley Bury) with Mum and then went round for tea.
Saturday Aug 27, 2011 #
Note
(rest day)
Hangover :o(
Friday Aug 26, 2011 #
Note
(rest day)
Pubcrawl HFW!
Thursday Aug 25, 2011 #
6 PM
Running 1:08:00 [3] 14.0 km (4:51 / km)
shoes: Asics Nimbus
Steady out round Filton airfield, Cribbs, over M5, Easter Compton, Spaniorum Hill, Henbury. Not very exciting really. Hamstrings were feeling tight as bro.
Wednesday Aug 24, 2011 #
7 PM
Running race (Crook Peak Cake Race) 19:30 [5] 5.0 km (3:54 / km)
Bit of a lung-busting short & sharp fell race down in the Mendips. Not feeling great but got up to the top of Crook Peak in the lead, then had enough energy to stretch out a bit along the top. Cruised down the final spur towards the finish, past a group of spectators clapping, started the final steep bit of descent..... no finish! Where could it be? Errr, I'll contour a bit. Ok, so I'm quite close to the road now. Look back up the hill... There it is up there, and there's the next couple of guys crossing the line! D'oh. So I didn't win the cake, but at least Grace won some cake, and I got a consolation bottle of wine (albeit rose). Not having a good time of it at the moment - I missed finding GG at the finish of the WOC relay too.
Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
With Gracie and Keithy.
Tuesday Aug 23, 2011 #
6 PM
Running 50:00 [3] 11.0 km (4:33 / km)
Blaise, steady. Just gonna be either steady running or racing over the next few weeks. Felt pretty good although a little achey.
Monday Aug 22, 2011 #
Note
(rest day)
Handed in my notice at work today. Got a new job in Canberra starting in October!
Sunday Aug 21, 2011 #
Note
(rest day)
Travel home - would have liked to be back here at about 3.18pm yesterday.
Saturday Aug 20, 2011 #
3 PM
Orienteering race (WOC Relay) 52:00 [5] 6.0 km (8:40 / km)
I don't think I've fully come to terms with what happened, but it was an embarrassing way to end my WOC career. Finally made the relay team after running cleanly in all races that mattered this year, but had an absolute disaster at the first 2 controls.
Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
Friday Aug 19, 2011 #
4 PM
Orienteering race (WOC Middle Final) 45:00 [5] 6.0 km (7:30 / km)
31st place. A similar performance (average - not great, not bad) to my previous 26th's, but probably a slightly stronger field this year. Dropped some time on the long leg and on #10, but did well to ignore Jarkko who'd caught me and then spannered up. It was great forest and a good course, but it was tough - hot, hilly and technical. Felt like I'm not tough enough.
Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
Thursday Aug 18, 2011 #
11 AM
Orienteering 35:00 [2] 4.0 km (8:45 / km)
Relay model - looked nice on the map but in reality it was quite bushy and hard to tell what was what. If the actual relay is planned like this, it'll be pretty nuts...
Wednesday Aug 17, 2011 #
Note
(rest day)
Watching the long - hot hot hot!
Tuesday Aug 16, 2011 #
11 AM
Running 1:10:00 [3] 13.0 km (5:23 / km)
Between watching the sprint qualifier and final, I nipped out for a run from the apartments in Aix up quite a bit hill on the edge of town. Wouldn't say I felt great, but not too bad. Good to do a decent length run without having to stop hundreds of times to understand the map or negotiate the terrain!
Monday Aug 15, 2011 #
11 AM
Orienteering 53:00 [3] 7.0 km (7:34 / km)
Ran one of the entry-on-the-day WOC tour races on the qualification areas. Took it quite steady and felt ok. No mistakes as such, but took some very bad lines in the forest over the first few controls, losing 3 or 4mins in total - something to learn there. Then went out into the open bit which was quite nice and easy to run.
Sunday Aug 14, 2011 #
4 PM
Orienteering race (WOC Middle Qual) 30:38 [5] 4.0 km (7:40 / km)
10th place, job done, really relieved. I stuck to my plan out there of taking it carefully and safely, so there was little chance of making any proper big mistakes. Made a few small errors/hesitations of up to 30secs but worked out quickly where I was. Quite surprised by how easy some of the safe options were - probably ran on paths for over 50% of the course. I felt really tired and rusty on these bits, but that's the card I was dealt on the day so didn't let it get to me. Hopefully the final will be a little more mental.
Running warm up/down 35:00 [2] 5.0 km (7:00 / km)
Saturday Aug 13, 2011 #
12 PM
Orienteering 34:00 [3] 4.0 km (8:30 / km)
On the middle model again, doing some of the same controls but in a different order. About as clean as you can hope for in this terrain, although it helped knowing where the controls were of course. The same again tomorrow will be enough, just a case of doing it which is easier said than done.
Friday Aug 12, 2011 #
11 AM
Orienteering 59:00 [3] 7.0 km (8:26 / km)
Middle model on le creux qui sonne. Well I did a hell of a lot better than last time I was here. Started off with a mini 6 control course which I took slowly. I ran off the map on one control and spannered 2 others. Anyway, then had a bit of a breather and worked out what had gone wrong (exit direction) and had another go at a 3km course with a bit more urgency. Did much better, only dropping a bit of time on an easy control through complacency. Very encouraging - much happier with the mapping too. Just about over the cold.
Thursday Aug 11, 2011 #
4 PM
Running 33:00 [2] 7.0 km (4:43 / km)
Gentle run along the lake shore in Aix-les-bians with Sarah.
Wednesday Aug 10, 2011 #
7 PM
Running 50:00 [3] 11.5 km (4:21 / km)
Steady in Blaise - felt poor at first, but got stronger as it went on and was feeling average by the end of it. At this rate of improvement I'll be world champion next Friday.
Tuesday Aug 9, 2011 #
12 PM
Running 38:00 [3] 8.0 km (4:45 / km)
(sick)
Feeling a little better so thought I'd get dusting, so did a little loop in Blaise. Felt relatively alright, although in absolute terms that wasn't very good. Not ideal prep for the middle qual - no concerns about final and relay though.
Monday Aug 8, 2011 #
7 PM
Running 28:00 [2] 5.0 km (5:36 / km)
(sick)
Feeling quite rough - nose blocked, coldy taste in mouth and throat feels like I've eaten a badger. Went along to Team Monday though to say hi to the guys and actually felt ok doing a little jog in the evening sun.
Sunday Aug 7, 2011 #
Note
(sick) (rest day)
I thought that was it for the cold, but it was obviously just the gap between stage 1 (sore throat) and stage 2 (head cold). Will have to be patient...
Saturday Aug 6, 2011 #
6 PM
Running 42:00 [2] 7.0 km (6:00 / km)
(sick)
Only a slight sniffle remaining, so went for a gentle jog with Gracie in Blaise. I will have to get the duster out this week - I have a lot of cobwebs.
Friday Aug 5, 2011 #
Note
(sick) (rest day)
Throat moved from big lump to tickly, no real onset of headcold...
Thursday Aug 4, 2011 #
Note
(sick) (rest day)
Bugger - sore throat coming on. Hope it's a speedy one...
Wednesday Aug 3, 2011 #
Note
(rest day)
Back at work again.
Tuesday Aug 2, 2011 #
2 PM
Orienteering race (Scottish 6-days - Day 3) 1:46:00 [4] 16.0 km (6:38 / km)
My start time took forever to come round. Once it did, I set off steadily with the intention of plodding round merrily to the finish without overstraining myself a little over a week before WOC. That was going fine until about 70-80mins in at which point I still died anyway - not fair! I should've just run harder, as I'd have been nearer the finish at this point. It's official - I'm crap at heavy wet terrain. On the plus side, I didn't feel too bad once I'd finished and eaten a burger, and a nice Irish coach called Greg gave us a lift back to Glasgow Airport. Plus I got in a lot of terrain training.
Running warm up/down 5:00 [2]
Token effort at warming up, no such effort at warming down.
Monday Aug 1, 2011 #
12 PM
Orienteering race (Scottish 6-days - Day 2) 36:00 [4] 6.0 km (6:00 / km)
First real bad run of the year (not in France). At least I felt better physically than yesterday. Dunno what happened really - the first 5 controls were fine, maybe I was just a bit lucky and a timebomb waiting to explode. That it did on the 6th and 9th controls - the 6th was a parallel error, the 9th was a complete 90degrees-out spanner. Not much motivation after that, and continued to make mistakes when not concentrating/in a boo. At least I got some more terrain training in.
Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
Warm up and down inversely proportional to in-a-boo-ness.