Training Log Archive: CraneyIn the 31 days ending Aug 31, 2012:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||
| 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 | Tu | We | Th | Fr | |||||||||||||||||||||||||||||||||||
Friday Aug 31, 2012 #
12 PM
Running 1:02:00 [3] 14.0 km (4:26 / km)
shoes: Brooks Defyance
Lunchtime run over to Blackie, CSIRO and ANU. Felt alright - it was a lot colder than I was expecting though, could've done with a thermal.
Thursday Aug 30, 2012 #
7 AM
Running 40:00 [3] 9.0 km (4:27 / km)
shoes: Brooks Defyance
Morning run round Parliament House.
6 PM
Running intervals 18:00 [5] 6.0 km (3:00 / km)
shoes: Brooks Defyance
6x3mins on bike paths - pushed pretty hard.
Running 22:00 [2] 4.0 km (5:30 / km)
shoes: Brooks Defyance
Wednesday Aug 29, 2012 #
5 PM
Running 1:25:00 [3] 17.0 km (5:00 / km)
shoes: Brooks Defyance
Longish run, mainly in the light after work. Plucked up the courage to venture through the tunnel under Hindmarsh to explore a bit of O'Malley and more of the ridge behind it - looks like quite a big potential orienteering area there. Got quite dark on me in Mugga but got back across Hindmarsh ok to the safety of Red Hill suburb. Felt quite tired - longest run for a while.
Tuesday Aug 28, 2012 #
7 AM
Running 41:00 [3] 9.0 km (4:33 / km)
shoes: Brooks Defyance
Rise and shine, bright and early morning run, best part of the day and all that (although it is hard to agree with that sentiment when it's -4 outside).
5 PM
Running intervals 20:00 [5] 6.0 km (3:20 / km)
shoes: Brooks Defyance
4x5mins round the East Basin. Saw a pelican.
6 PM
Running warm up/down 28:00 [2] 5.0 km (5:36 / km)
10mins before and after, 2min recoveries.
Monday Aug 27, 2012 #
1 PM
Running 1:02:00 [3] 13.0 km (4:46 / km)
shoes: Brooks Defyance
Lunchtime run up Ainslie - a solid effort up followed by a nice cruise back to work after. Glorious sunshine and starting to feel like spring now.
Sunday Aug 26, 2012 #
12 PM
Running 58:00 [2] 10.0 km (5:48 / km)
Drove out towards Tallowa Dam and stopped off to do the 'Three Views' run - except I was cunning and checked out the topographic map and found that there were actually Four Views. Each view was a natural lookout (view point in English) at the top of some massive cliffs looking out of the spectacular Morton National Park. The fourth view left the main path by a subtle cairn and the path was unmarked, but was by far and away the best view of the four looking out over miles and miles of untouched wilderness. Lovely sunny day. Had a picnic of chips (crisps in English) and lollies (sweets in English) down by the dam afterwards - they have a 'fish lift' which we were fortunate enough to witness in action. It's a lift which is winched up from the river below the dam, right over the dam and dropped off in the lake the otherside - impressive stuff and all to help little fishies migrate. Stopped off at Badgery Lookout on the way home, which was also nice.
Saturday Aug 25, 2012 #
12 PM
Running 1:10:00 [2] 10.0 km (7:00 / km)
shoes: Inov-8 X-talon 212
Had another weekend away with Gracie, staying at Kangaroo Valley this time. After coffee in Bungendore, went the back way to Bungonia Caves and did a great little run exploring some of the caves and dropping down into the Slot Canyon. That was quite cool, although clambering over massive boulders in the narrow canyon put an end to the running element of the run. Then a big climb back up to the car. Very nice - should have brought the headtorch for exploring the caves properly - next time. Checked out Fitzroy Falls (very cool) before arriving at the caravan park.
Friday Aug 24, 2012 #
6 PM
Running 56:00 [3] 12.0 km (4:40 / km)
Night headtorchy run from O'Malley exploring some of Mugga and the open hill between there and the pines on Isaacs.
Thursday Aug 23, 2012 #
12 PM
Running 52:00 [3] 12.0 km (4:20 / km)
shoes: Brooks Defyance
Lunchtime run in the pissing rain (a bit of a novelty) - one of those where getting out of the door was the hardest thing but it was actually ok once I was out there. Enjoyed traipsing back in through the office afterwards.
6 PM
Running 37:00 [3] 8.0 km (4:38 / km)
shoes: Brooks Defyance
Didn't pick the best day for a 2nd run, but good to stick to my plan. Bumped into Gracie half way round after she'd finished some hill reps, so ran back home with her.
Pretty pleased about this :o)
Pretty pleased about this :o)
Wednesday Aug 22, 2012 #
12 PM
Running intervals 24:00 [5] 7.0 km (3:26 / km)
shoes: Brooks Defyance
8x3mins at lunchtime - jogged from work, started in Forrest, then round Red Hill a bit and home. Pushed pretty hard, not feeling top notch, but not too bad neither.
Running warm up/down 24:00 [2] 4.0 km (6:00 / km)
Tuesday Aug 21, 2012 #
12 PM
Running 1:08:00 [3] 15.0 km (4:32 / km)
shoes: Brooks Defyance
Decent lunchtime hit-out up Black Mountain and back from work. Bumped into everyone doing the Black Mountain run-up - might've done it myself if I'd seen it was on. Lovely day and great views from the top - looks like there's plenty of snow up on Mt Gingera.
Monday Aug 20, 2012 #
6 PM
Running 1:00:00 [3] 15.0 km (4:00 / km)
shoes: Brooks Defyance
Fairly brisk evening roady run round the East Basin, through Civic and back through Parkes. Felt ok. Was fortunate when running through town - really needed a poo and thought it would ruin the run. Started thinking about detouring to places where I knew there were public toilets but came across a portaloo for workmen on London Circuit, so made use of that. Felt pretty speedy afterwards. Then went round to Jase's for the first EPL highlights of the new season.
Sunday Aug 19, 2012 #
1 PM
Running 51:00 [2] 6.0 km (8:30 / km)
shoes: Inov-8 X-talon 212
Ran up the Pigeon House with Gracie. This is a really distinctive peak with great views - to get to the top we had to climb some ladders up some big crags.
Saturday Aug 18, 2012 #
12 PM
Running 1:32:00 [2] 16.0 km (5:45 / km)
shoes: Inov-8 X-talon 212
Had a weekend away with Gracie at the coast, staying at Ulladulla, which is very nice. On the drive there, stopped off in Monga NP and ran some of the Corn Trail which is an old packhorse route. Was quite a good little path going through some quite remote bush. We just did an out and back. Then drove to Bateman's Bay for fish and chips and did some exploring along the coast.
Friday Aug 17, 2012 #
7 AM
Running 1:07:00 [3] 14.0 km (4:47 / km)
shoes: Brooks Defyance
Morning hit out through the burbs, up to Davo, round Red Hill for a bit and back. Saw a lot of baby roos sticking their heads out of pouches - very cute. Not too cold but some icy drizzle going on which wasn't overly pleasant.
Thursday Aug 16, 2012 #
1 PM
Running intervals 25:00 [5] 7.0 km (3:34 / km)
shoes: Brooks Defyance
Lunchtime intgervals: 5x5mins on trails/roads around Red Hill - legs a bit weary.
Running 24:00 [3] 5.0 km (4:48 / km)
shoes: Brooks Defyance
10min warm-up, 2min recoveries, jog back to office.
Wednesday Aug 15, 2012 #
6 PM
Running 1:06:00 [3] 15.0 km (4:24 / km)
shoes: Brooks Defyance
Up Davo and north to Hindmarsh just before it got dark, then on the roads back in the dark through Garran, Hughes, Deakin and Forrest.
Tuesday Aug 14, 2012 #
1 PM
Running 52:00 [3] 12.0 km (4:20 / km)
shoes: Brooks Defyance
Lunchtime run from work through Yarralumla to Weston Park and back. Felt pretty good.
Monday Aug 13, 2012 #
Note
(rest day)
Spent most of the day enjoying the last of the warmth in Darwin - had a coffee, checked out the military museum and explored the mangrove boardwalk. Then flew back to chilly Canberra.
Sunday Aug 12, 2012 #
8 AM
Orienteering race (Lok Cabay - NOL Long) 1:07:54 [5] 15.0 km (4:32 / km)
shoes: Inov8 oroc 280
Bloody hell, how could this race be possibly as much fun as the last 2. Somehow it managed it. Same area as last night, but ventured out much further into the NT outback on a large 1:15000 map. Starting early meant it was warm and sunny, but not too hot. Still, I didn't want to chance anything, so made good use of all the drinks points, and even took a gel.
As it was, the terrain was super fast: dead flat sections, undulating hills, bare rock, scattered boulders, detailed bits of contours, massive termite mounds - fantastic! Felt good and had a really good run - lost time on 3 controls, about 30secs to 1min each, each time when I was just ahead of someone I'd caught (Gareth, Blair and Bryan) - something to think about. But other than that I was just running round loving it. The 3rd last control was 2km long, with the final 1km across literally a blank piece of white forest to a 5m high boulder - scary stuff! Miss by about 100m to either side and you wouldn't see it and could lose 5+mins. Fortunately nailed it. After losing a bit early on, Simon had a really good run too, and pipped me by 9secs - fair play!
Then went swimming in some more plunge pools in the NP, soaked up the sun, then drove to Darwin and watched the sun go down on the beach. Obviously the recency effect is at play here, but I would go as far as saying this was the best weekend of orienteering I've ever done.
As it was, the terrain was super fast: dead flat sections, undulating hills, bare rock, scattered boulders, detailed bits of contours, massive termite mounds - fantastic! Felt good and had a really good run - lost time on 3 controls, about 30secs to 1min each, each time when I was just ahead of someone I'd caught (Gareth, Blair and Bryan) - something to think about. But other than that I was just running round loving it. The 3rd last control was 2km long, with the final 1km across literally a blank piece of white forest to a 5m high boulder - scary stuff! Miss by about 100m to either side and you wouldn't see it and could lose 5+mins. Fortunately nailed it. After losing a bit early on, Simon had a really good run too, and pipped me by 9secs - fair play!
Then went swimming in some more plunge pools in the NP, soaked up the sun, then drove to Darwin and watched the sun go down on the beach. Obviously the recency effect is at play here, but I would go as far as saying this was the best weekend of orienteering I've ever done.
C • maps 8
Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 oroc 280
Saturday Aug 11, 2012 #
7 PM
Orienteering race (Lok Cabay: NOL nightrace ) 24:16 [5] 5.0 km (4:51 / km)
shoes: Inov8 oroc 280
Spent the day with the Butterfly Farm crew monkeying around in the Litchfield NP - this involved a lot of swimming in spectacular rock pools, taking in some incredible scenery and lapping up the sunshine.
Then we had to go orienteering, but borienteering this was not. Mass-start night race, 3 loops at 1:5000, complicated outcrops of 10m high boulders and fast runnable featureless forest in between. Carlsberg must've turned their hand to orienteering races.
Disaster struck on the start line as I couldn't get my headtorch working. Seb was an absolute legend and leant me his, and had to run with a handtorch instead. It was my problem and I would never have expected this level of kindness, but Cockie blood is a lot thicker than water - so grateful.
The first leg was about 500m across nothing to some massive rocks. Fortunately the collective compass bearing was accurate enough and we hit the detail in the right place. After #3 I was on my own on a shorter gaffle, so came through the arena with a fair lead. I did the 2nd loop (longer, for me) clean enough (running through nothing crossing fingers I'd hit the big rocks in the right place) and came through with a 20sec lead over Simon and Olle going into the last, ungaffled loop. Of course at night in complicated terrain, a 20sec lead is a bit pointless and they quickly caught up to me. I was a bit off line on the 3rd last, but Simon missed too and we were still together. I then chose to go round the back of the rocks to the penultimate (still don't know why) which was longer and Simon got enough of a gap to hold to the finish - fortunately I just held Olle off for 2nd.
Great race. Running at night meant it wasn't too hot, but it also made for fantastic use of some awesome (running out of superlatives here) terrain.
Then we had to go orienteering, but borienteering this was not. Mass-start night race, 3 loops at 1:5000, complicated outcrops of 10m high boulders and fast runnable featureless forest in between. Carlsberg must've turned their hand to orienteering races.
Disaster struck on the start line as I couldn't get my headtorch working. Seb was an absolute legend and leant me his, and had to run with a handtorch instead. It was my problem and I would never have expected this level of kindness, but Cockie blood is a lot thicker than water - so grateful.
The first leg was about 500m across nothing to some massive rocks. Fortunately the collective compass bearing was accurate enough and we hit the detail in the right place. After #3 I was on my own on a shorter gaffle, so came through the arena with a fair lead. I did the 2nd loop (longer, for me) clean enough (running through nothing crossing fingers I'd hit the big rocks in the right place) and came through with a 20sec lead over Simon and Olle going into the last, ungaffled loop. Of course at night in complicated terrain, a 20sec lead is a bit pointless and they quickly caught up to me. I was a bit off line on the 3rd last, but Simon missed too and we were still together. I then chose to go round the back of the rocks to the penultimate (still don't know why) which was longer and Simon got enough of a gap to hold to the finish - fortunately I just held Olle off for 2nd.
Great race. Running at night meant it wasn't too hot, but it also made for fantastic use of some awesome (running out of superlatives here) terrain.
Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Inov8 oroc 280
Friday Aug 10, 2012 #
6 PM
Orienteering race (Darwin Uni - NOL Sprint) 15:00 [5] 4.0 km (3:45 / km)
shoes: Inov-8 X-talon 212
Carlsberg don't make sprint races, but if they did... This was pretty much perfect - stepped off the plane from Canberra winter to Darwin dry season - what a change, lovely 30degrees. Straight to the sprint, sausages sizzling, finish situated right by the sandy beach. Cracking sprint through a fairly interesting uni campus, then out onto sand-dunes for the last 5 controls. Had a pretty good run - not really on top of things in the uni, but only dropped a couple of secs per control and kept things together as it got tough running on the sand in the heat. Did enough for the win anyway, which was nice. Cooled down in the sea after, briefly though mind as I didn't want to get eaten by a croc (funny how there were no locals swimming...).
Then drove down to Batchelor (on the edge of the Litchfield NP) with Gareth.
Then drove down to Batchelor (on the edge of the Litchfield NP) with Gareth.
Running warm up/down 20:00 [2]
shoes: Inov-8 X-talon 212
Thursday Aug 9, 2012 #
7 AM
Running 42:00 [3] 9.0 km (4:40 / km)
shoes: Brooks Defyance
Up pretty early to watch the lympics again so headed out for a run once C9 started repeating themselves excessively. Not as cold and frosty as some other mornings recently.
Wednesday Aug 8, 2012 #
6 PM
Running 18:00 [5] 5.0 km (3:36 / km)
shoes: Brooks Defyance
6x3mins on cycle paths round the East Basin. A bit dark but able to push reasonably.
Running 24:00 [2] 5.0 km (4:48 / km)
shoes: Brooks Defyance
Tuesday Aug 7, 2012 #
7 PM
Orienteering 42:00 [3] 6.0 km (7:00 / km)
shoes: Inov-8 X-talon 212
Thought I'd better try some night-o before Saturday's race so, inspired by lazydave, Sebba and ALJ, headed out to Blackie with my headtorch. Did ok, but didn't find many termite mounds in flat areas and struggled to move much above jogging pace. Good to get some practice of running with a headtorch at night, and glancing at map and scanning the terrain, although Saturday night will be a completely different kettle of fish.
Running 14:00 [3] 3.0 km (4:40 / km)
shoes: Inov-8 X-talon 212
Monday Aug 6, 2012 #
Note
(rest day)
Sunday Aug 5, 2012 #
10 AM
Orienteering race (Ballinafad Creek) 55:05 [4] 10.0 km (5:31 / km)
Great to do a proper orienteering event out in the proper bush 90mins from Canberra. Really love the countryside out here and it's great to run through. Even saw a wombat half way round (he was scared of me and dived down a hole but struggled to fit his fat bottom down it). So yeah, running round with a big smile on my face. My legs were a bit weak on the hills, but I felt good otherwise. Unfortunately I wasn't very successful at running in a straight line (it was all wooded spur gully with very few features) and I wasn't aggressive enough so got quite held up by the dead branches on the ground. Still, not a bad run, and all good terrain training. Can't wait for Darwin next weekend.
Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
Saturday Aug 4, 2012 #
10 AM
Orienteering race (ACT Sprint Champs) 14:37 [5] 3.0 km (4:52 / km)
shoes: Inov-8 X-talon 212
Sprint on a new map at CSIRO. Good little area and quite a fun course wiggling round small buildings. Unfortunately 2 controls moved due to workmen, but they pointed me to where they'd moved them to, so I didn't lose as much time as some. Felt like I ran ok, a little rusty with the nav and fitness starting to get better again. Map was accurate but needs some work to make it more readable and ISSOM.
C • hope 3
Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Inov-8 X-talon 212
Friday Aug 3, 2012 #
5 PM
Running 40:00 [3] 9.0 km (4:27 / km)
shoes: Brooks Defyance
Evening run on Red Hill - just about enough light finishing at 6pm.
Thursday Aug 2, 2012 #
6 PM
Running 58:00 [3] 13.0 km (4:28 / km)
shoes: Brooks Defyance
Evening roady run - Hughes and Deakin.
Wednesday Aug 1, 2012 #
12 PM
Running 44:00 [3] 10.0 km (4:24 / km)
Lunchtime run on Red Hill.