Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craney

In the 31 days ending Jul 31, 2012:

activity

time

miles

Running

25:46:00

196.97

(7:51)

317.0

(4:53)

Orienteering

2:31:01

18.02

(8:23)

29.0

(5:12)

Total

28:17:01

214.99

(7:54)

346.0

(4:54)

1:57

0:00

» now

Tuesday Jul 31, 2012 #

6 PM

Running intervals 25:00 [5] 7.0 km (3:34 / km)

Clear night, full moon, so headed out round the East Basin and came back over Commonwealth Bridge and through Parkes. Did 5x5min intervals pretty hard. Legs a bit heavy but able to push ok.

C • we have done exactly the sa... 2

Running 32:00 [2] 7.0 km (4:34 / km)

10min warm-up, 2min recoveries, 14min warm-down.

Sunday Jul 29, 2012 #

12 PM

Running 1:33:00 [3] 18.0 km (5:10 / km)

Ran from Theodore, over Callaghan Hill, which was quite steep on a fire trail and technically in private land. Then up Mt Rob Roy, which was also a mainly steep fire trail. Then down into Banks and up Tuggeranong Hill, which was a bit crappy and back to the car. Nice to explore a new route, but wasn't overly enthused by it. Rob Roy from behind is better. Good solid hill training though - pretty tired by the end. Also my nips burst and made a couple of nice red splodges on my nice white cockies t-shirt.

Saturday Jul 28, 2012 #

12 PM

Running 1:57:00 [2] 18.0 km (6:30 / km)

Gracie's birthday, so we did a nice long run from London Bridge and explored some of the Googong Foreshores Reserve. Nice bushland - had to paddle through the Queanbeyan River a couple of times, which was pretty nippy. Undulating fire trails mainly - was getting quite tired on the ups by the end.

Friday Jul 27, 2012 #

7 AM

Running 42:00 [3] 9.0 km (4:40 / km)
shoes: Brooks Defyance

Morning run in Melbourne from the Sofitel, past the MCG and round the back of the Botanic Gardens. Not very nice - dark and drizzly.

Thursday Jul 26, 2012 #

7 AM

Running 42:00 [3] 9.0 km (4:40 / km)
shoes: Brooks Defyance

Morning run on Redders.

Wednesday Jul 25, 2012 #

6 PM

Running 58:00 [3] 12.0 km (4:50 / km)

Headtorchy run on Isaac Ridge, but also ventured into the bit of bush between there and Mugga. Was quite nice - more exploring needed, possibly on a long run from home sometime. Nice clear starry night, loads of roos out and about plus a few foxes and a rat. Felt a bit tired after a few solid days so took it quite gentle.

Tuesday Jul 24, 2012 #

12 PM

Running intervals 21:00 [5] 6.0 km (3:30 / km)
shoes: Brooks Defyance

7x3mins at lunchtime, mainly on fire trails in Red Hill. Felt pretty heavy and slow but dug in anyway. Lovely day, nice temperature.

Running 26:00 [2] 6.0 km (4:20 / km)
shoes: Brooks Defyance

10mins before, 10mins after, 6mins in-betweens.

Monday Jul 23, 2012 #

6 PM

Running 1:15:00 [3] 17.0 km (4:25 / km)
shoes: Brooks Defyance

Evening road run round several 'burbs - Griffith, Narrabundah, Red Hill, Forrest, Deakin, Yarralumla, Parkes, Barton and Kingston. Felt ok. It got a lot colder as the run went on. Ran by the murder scene on Mugga Way - one of 4 emergency scenes Grace and I drove past yesterday.

Sunday Jul 22, 2012 #

11 AM

Orienteering race (Atkinson Trig: ACT League) 55:19 [5] 11.0 km (5:02 / km)
shoes: Inov-8 X-talon 212

Good fast course through some really nice pine forest. Didn't really miss, but it was reasonably straightforward. Interesting test physically though and all very pleasant to run through. Pushed hard, but felt like I faded a bit as it went on - still a bit short fitness-wise of where I was a few months ago.

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Inov-8 X-talon 212

Saturday Jul 21, 2012 #

12 PM

Running 1:45:00 [2] 16.0 km (6:34 / km)

Ran with Gracie up Mt Coree - a solid climb on big fire trails, so a good training run. I've been up here twice before but always in cloud - today was really sunny though, not a cloud in the sky. Stunning views from the top across the whole ACT (and a small fraction of NSW).

Friday Jul 20, 2012 #

5 PM

Running 55:00 [3] 12.0 km (4:35 / km)
shoes: Brooks Defyance

Out of work early due to office spraying, so nipped out for a run up Red Hill as the sun was setting - very nice.

Thursday Jul 19, 2012 #

1 PM

Running 57:00 [3] 12.0 km (4:45 / km)
shoes: Brooks Defyance

Another lunchtime run, another glorious sunny day. From work, across Kings Bridge, through Campbell, up Mt Ainslie and back a slightly different way. Dug in on the climb and ran at a reasonable pace. Great views from the top.

Wednesday Jul 18, 2012 #

1 PM

Orienteering race 27:45 [4] 5.0 km (5:33 / km)
shoes: Inov-8 X-talon 212

Red Hill South - midweek metro. Don't normally get to these Wednesday lunchtime orienteering events, but this one was where I do most of my running and not too far from work, so thought I'd make the effort at least to see what the o-map was like. Good course and some really nice bits of wood - should run off-track more often. Felt a bit crap as just had 2 days of corporate food and didn't have a chance to warm-up.

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Inov-8 X-talon 212

Short warm-down.

6 PM

Running 30:00 [2] 6.0 km (5:00 / km)
shoes: Brooks Defyance

Evening jog with Gracie round the 'burbs to stretch out the legs. Nipped back early while she carried on so that I could go to Coles. Coles is shit. Never thought I'd miss Tesco.

Tuesday Jul 17, 2012 #

Note
(rest day)

Still in Melbourne.

Monday Jul 16, 2012 #

Note
(rest day)

In Melbourne learning about Professionalism.

Sunday Jul 15, 2012 #

1 PM

Running 1:20:00 [3] 16.0 km (5:00 / km)
shoes: Inov-8 X-talon 212

Ran from Uriarra Crossing exploring some small wiggly walking trails up to Mt McDonald, above the Cotter Dam enlargement. Unfortunately the development means they've closed quite a few of the walking tracks in the areas so I had to trespass a fair bit and come back down the same way I went up. Then ran along the Murrumbidgee for a bit til I bumped into Grace and ran back with her. So much choice for running in Canberra!

Saturday Jul 14, 2012 #

Note
(rest day)

Went down to the Snowy Mountains with Grace, Jasmine and Craig and went snowshoeing! Walked from Perisher up to Porcupine Rocks and back. Loads of snow and heaps of fun. Then went to schnapps distillery to warm up.

Friday Jul 13, 2012 #

7 AM

Running 44:00 [3] 10.0 km (4:24 / km)
shoes: Brooks Defyance

Morning run up Red Hill - found out this morning I've passed my last proper exam, which was nice.

C • Woohoo! 4

Thursday Jul 12, 2012 #

Note
(rest day)

Busy day in Sydney with work.

Wednesday Jul 11, 2012 #

7 AM

Running 1:12:00 [3] 15.0 km (4:48 / km)
shoes: Brooks Defyance

Morning run out to explore round Callum Brae NR - nice enough. Then back along the Red Hill ridge. Good to get the run out of the way but ended up mincing a fair bit - my body isn't capable of doing proper training at this kind of hour.

Tuesday Jul 10, 2012 #

12 PM

Running 20:00 [5] 6.0 km (3:20 / km)
shoes: Brooks Defyance

4x5mins at lunchtime on roads/trails round Red Hill and Parliament House. Drizzle! Finally! The run of sunshine comes to an end. Felt pretty good and pushed quite hard.

Running 22:00 [3] 5.0 km (4:24 / km)
shoes: Brooks Defyance

10 before, 2min recs, 6 after.

Really great to see Wiggo win the TdF time-trial in the highlights this morning - I hope he pulls it off, it's all Cadel this Cadel that over here.

Monday Jul 9, 2012 #

6 PM

Running 1:02:00 [3] 14.0 km (4:26 / km)
shoes: Brooks Defyance

Decent hit out on the roads round Kingston, Narrabundah, Griffith and Red Hill.

Sunday Jul 8, 2012 #

11 AM

Orienteering race (Goorooyarroo - ACT League) 1:07:57 [5] 13.0 km (5:14 / km)
shoes: Inov-8 X-talon 212

Good (long) course going up into some great fast vague stuff with scattered boulders at the north end which I hadn't been to before. Course started off quite hilly, and I took a straight route on the long leg which involved a fair bit of climb - although I did bag the trig and got some cracking views. Fortunately it flattened out a bit after that and it was just about keeping the pace up. Pleased with how I felt physically and enjoyed it more than I thought I would. Very bright and sunny again.

Saturday Jul 7, 2012 #

11 AM

Running 1:45:00 [2] 17.0 km (6:11 / km)
shoes: Inov-8 X-talon 212

Cracking run in more glorious winter sunshine out in Namadgi NP. From Baroomba Rocks carpark, down the AAWT to Bushfold Flats and some of the way up Mt Tennent, down Mt Tennent FT to Bushfold Flats again and back on the AAWT. Lovely.

Friday Jul 6, 2012 #

12 PM

Running 42:00 [3] 10.0 km (4:12 / km)
shoes: Brooks Defyance

Another lunchtime run in glorious sunshine - out round Yarralumla Bays this time.

Thursday Jul 5, 2012 #

12 PM

Running 1:00:00 [3] 14.0 km (4:17 / km)
shoes: Brooks Defyance

Lunchtime run from work - unfortunately I work so close to home that this doesn't really mean a change of scene. Still, it's a pretty nice scene. Out to Red Hill, round the back, up Davo and back through Manuka. Felt reasonable.

Wednesday Jul 4, 2012 #

7 AM

Running 1:03:00 [3] 14.0 km (4:30 / km)
shoes: Brooks Defyance

Morning run up Davo and Redders. Brrrrr, -5degs when I set off, warming to -1 by the time I finished. Cracking sunny, frosty winter morning though - well worth it.

Tuesday Jul 3, 2012 #

1 PM

Running 35:00 [3] 8.0 km (4:23 / km)
shoes: Brooks Defyance

Lunchtime run from work up Red Hill and back. Did the first 15mins a bit quick so had to ease off after that. Nice to run in the sunlight and relative warmth.

Monday Jul 2, 2012 #

6 PM

Running 1:01:00 [3] 15.0 km (4:04 / km)
shoes: Brooks Defyance

Flat tarmac run in the freezing cold moonlight around the East Basin, over Commonwealth Bridge and back round Parliament House. Felt alright. Aim for this week is to undo the badness from my UK trip.

Sunday Jul 1, 2012 #

10 AM

Running 1:30:00 [3] 16.0 km (5:38 / km)
shoes: Inov-8 X-talon 212

Nice run from Kambah Pool along the Murrumbigdee and back over Urambi Hills with Gracie, then a nice lunch at a cafe in Mawson. A bit grey and cold but.

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