Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craney

In the 31 days ending Oct 31, 2012:

activity

time

miles

Running

44:56:15

318.47

512.52

Orienteering

24:48

3.42

(7:15)

5.5

(4:31)

Total

45:21:03

321.88

518.02

5:47

0:00

» now

Wednesday Oct 31, 2012 #

Note
(rest day)

In Sydney for a conference.

Tuesday Oct 30, 2012 #

7 AM

Running 41:10 [3] 8.7 km (4:44 / km)
shoes: Brooks Glycerin

Morning run on my usual route up Davo - lovely warm morning. Legs pretty heavy on the uphills though. In Sydney with work tomorrow, so that'll do me for October training - happy to get 45hrs running in.

Monday Oct 29, 2012 #

6 PM

Running (Forrest Street-o) 29:27 [4] 7.34 km (4:01 / km)
shoes: Brooks Glycerin

Back to the Monday evening 18 out of 20 controls street-os. Thought I'd take it pretty easy due to legs like bricks from the rogaine, but actually felt alright once I got going. Reasonably happy with my route - ran 80m less than Gracie, although I did see her do a wobble costing at least 80m.

Running warm up/down 17:00 [2] 3.0 km (5:40 / km)
shoes: Brooks Glycerin

Just ran there and back from home since it was so close.

Sunday Oct 28, 2012 #

5 PM

Running 55:03 [2] 9.26 km (5:57 / km)
shoes: Brooks Glycerin

Easy run on Blackie and Aranda. Mainly with Gracie, although I cut back to the car after 45mins, while she carried on for a fair bit longer. Legs not that bad shuffling along the paths - reckon they'd hurt if I'd gone through the bush though.

Saturday Oct 27, 2012 #

12 PM

Running (Spring 6hr Rogaine) 5:47:00 [3] 42.3 km (8:12 / km)

6hr Rogaine with Rob, starting from Shallow Crossing near Batemans Bay. Lovely sunny day and we sat by the car and merrily planned a loop that looked nice and took in most of the controls. The first 5km was deceptively nice (mainly on trails) but after that it got progressively rougher and rougher and quickly became apparent we'd overestimated how much we could do. Also very apparent that leaving the path should be avoided as much as possible, and that you couldn't rely on seeing a path on the ground that was on the map. First 3hrs were fine though physically, but I hit a real low at about 3.30hrs when my legs started to question what we were doing and the bush was especially grotty. Fortunately we re-planned our route and the last 1.30hrs was mainly on road, so I could keep running to the finish ok. Everytime I left the path in the last hour or so I got real bad cramps in my legs and couldn't run much. We were pretty evenly matched, so that worked well, but Rob was much stronger at the end in the terrain. Really good fun though, nice views of the Castle and Pigeon House from one control, and a great feed at the hash-house. We got just enough points to beat the 12hr teams too, so that was nice. Had a brown wee when I got home.
Some of the map:

Check out Rob's execution of an important rogaining technique:

C • gross 2

Friday Oct 26, 2012 #

6 PM

Running 51:58 [2] 8.32 km (6:15 / km)
shoes: Brooks Glycerin

After work easy run with Gracie on Redders.

Thursday Oct 25, 2012 #

6 PM

Running 1:01:33 [3] 14.23 km (4:20 / km)
shoes: Brooks Glycerin

Attempted a progression run on Redders but ended up getting a bit tired on the tempo bit and running slower mpks than my warm-down and steady section. I guess pace doesn't mean much when it's hilly/single-track. Anyways, a good sesh although legs really seized up on the up hills. I think the 6hr rogaine with Rob on Saturday might hurt.

Wednesday Oct 24, 2012 #

6 PM

Orienteering race (Twilight #1 - Pinnacle) 24:48 [5] 5.5 km (4:31 / km)
shoes: Inov-8 X-talon 212

First summer series race at the Pinnacle, as it was last year. Nice area, good for a wee burn-up. Had a clean run, only really leaving the red line on #6 where I ran up the wrong gully to the right for a bit. Took a bit of time to get used to pin-punching again - will have to wait another year or so before the ACT moves to full sportident it seems.

C • A year 7

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: Inov-8 X-talon 212

Bit of a warm-up with Gracie and a warm-down with Devil.

Tuesday Oct 23, 2012 #

7 PM

Running intervals 30:00 [5] 9.0 km (3:20 / km)
shoes: Brooks Glycerin

10x3mins heading from home to War Museam, up Mt Pleasant and back. Felt alright but legs a bit heavy.

Running 29:00 [2] 5.0 km (5:48 / km)
shoes: Brooks Glycerin

10min up, 1min betweens, 10min down.

Monday Oct 22, 2012 #

7 PM

Running 1:02:30 [3] 13.62 km (4:35 / km)
shoes: Brooks Glycerin

Standard Redders run (interestingly, I had to re-type that as it came out as 'standard blaise run' first time). A few aches from yesterday but not especially fatigued.

Sunday Oct 21, 2012 #

8 AM

Running race (Orroral Valley Classic) 1:15:21 [5] 20.0 km (3:46 / km)
shoes: Brooks Glycerin

20km out and back on a dirt road in Namadgi - more of a road race than a mountain race, but had a decent climb in it (= good descent on the way back) and a few other undulations, plus pretty nice scenery. Pleased with my run - I felt pretty good the whole way, which was a relief as I was a bit worried I may have overcooked the start when I was on my own straight away. Good day for the Cockies, with Devil 2nd, Lachy 3rd and Gareth 4th.

C • 5 seconds 8

Running 15:00 [2]
shoes: Brooks Glycerin

Saturday Oct 20, 2012 #

2 PM

Running 1:12:13 [3] 16.25 km (4:27 / km)
shoes: Brooks Glycerin

Steady run from home having spent the morning at work (sob sob). Nice route heading out along Davo ridge, under Hindmarsh, through Mugga, past the quarry, into Calum Brae and back over peacock hill. Really warm summery singlety day. Broke my magpie swoop virginity too. Legs felt much better than previously.
http://connect.garmin.com/activity/235097001

Friday Oct 19, 2012 #

6 PM

Running 1:00:00 [2] 11.0 km (5:27 / km)
shoes: Brooks Glycerin

Evening run with Gracie on Redders - lovely warm evening.

Thursday Oct 18, 2012 #

7 AM

Running 43:00 [2] 8.0 km (5:23 / km)
shoes: Brooks Glycerin

Gentle up Davo - tired.

6 PM

Running 43:00 [3] 10.0 km (4:18 / km)
shoes: Inov-8 X-talon 212

Did a run on Ainslie including 6x3mins, but the difference between interval and rest was so marginal, I'm just going to count it as a steady. Pretty tired, need a coupla easy days.

Wednesday Oct 17, 2012 #

7 AM

Running 38:00 [2] 8.0 km (4:45 / km)
shoes: Brooks Glycerin

Gentle around Jerrabomberra wetlands - saw some pelicans.

5 PM

Running 1:14:00 [3] 16.0 km (4:38 / km)

Good paced run with Olle round the parliamentary zone and Red Hill mainly. He was going well, I was feeling tired - had to employ the 'short question, long answer' technique a few times.

C • got my moneys worth 2

Tuesday Oct 16, 2012 #

7 AM

Running 40:00 [2] 8.0 km (5:00 / km)
shoes: Brooks Glycerin

Parlo house loop

6 PM

Running intervals 30:00 [5] 8.0 km (3:45 / km)
shoes: Inov8 oroc 280

6x5mins on Redders. Legs quite reluctant on the ups but not too bad on the flats/downs.

Running 32:00 [2] 6.0 km (5:20 / km)
shoes: Inov8 oroc 280

10 up, 2 betweens, 10 down.

Monday Oct 15, 2012 #

5 PM

Running 1:01:00 [3] 13.0 km (4:42 / km)
shoes: Brooks Glycerin

Not especially fun roady run.

Sunday Oct 14, 2012 #

11 AM

Running 2:18:00 [3] 24.0 km (5:45 / km)

Long run from Orroral with Gracie, Lizzie and Devil. Bumped into the ranger at the loos who asked me where we were going - I said Cotter Hut Road and around to which she asked whether I'd not seen the 'Cotter Hut Road closed signs' to which I said no. She then explained that it was closed til December. I said that's odd cos there's a 20km race that I'm doing next week which is out and back along the Cotter Hut Road to which she seemed a bit surprised and said she'd check that out. I might have to keep next week's plans fluid too... Anyway, we then headed out along Cotter Hut Road and up to Cotter Gap back to Cotter Hut Road and along it some more, Smokers Trail and down the grassy path in Orroral Valley. Really nice run and not too cold but still a few patches of snow up at the gap.

C • Get yourself a GPS 2

C • mountain race is on 1

Saturday Oct 13, 2012 #

Event: NSW State League 1 & 2

10 AM

Running 2:08:00 [3] 23.0 km (5:34 / km)
shoes: Inov8 oroc 280

Long run from Honeysuckle. Started with 4km on the lovely AAWT path back to Booroomba Rocks CP. Then hunted for, and found, an old fire trail (which I'd discovered on google) that took me pretty much to the top of Deadmans Hill. It was a bit rough, and I had to bushbash the last 100m to the summit - which involved scaling quite a big rock at the top. Alas, there was nothing to mark the summit, so I built a small cairn, which hopefully will develop with time. Back the way I'd come, but then ran up the Orroral Ridge Rd to the CP at the top, and explored some of the big rocks up there. Small patches of snow still lying around! And back to the car.

Friday Oct 12, 2012 #

6 PM

Running 1:03:00 [2] 12.0 km (5:15 / km)

Gentle run with Gracie on Redders and Davo. Turned out a nice evening after all the rain (and snow!) in the last 24hrs. Unfortunately it's meant this weekend's orienteering has had to be cancelled.

Thursday Oct 11, 2012 #

7 AM

Running 44:00 [2] 8.0 km (5:30 / km)
shoes: Brooks Glycerin

Loosener round Red Hill (streets) - felt jaded.

6 PM

Running intervals 30:00 [5] 9.0 km (3:20 / km)
shoes: Brooks Glycerin

10x3mins on roads/cyclepaths. Ming! Proper Sheffield-weather out there today. Quite fun once I was wet through though. Felt surprisingly good - maybe stretch class at lunch helped.

C • Ha! Weather is ming cos Bro... 2

C • Stretch class? 3

Running 29:00 [2] 5.0 km (5:48 / km)
shoes: Brooks Glycerin

11min w/u, 1min recs, 9min w/d.

Wednesday Oct 10, 2012 #

7 AM

Running 40:00 [3] 8.0 km (5:00 / km)
shoes: Brooks Glycerin

Morning run trying out the new shoes round Parliament House. Nice and sunny but cold.

5 PM

Running 1:19:00 [3] 16.0 km (4:56 / km)

Making the most of the light evenings - out over Davo, under Hindmarsh, round Mugga a bit, up to Sheaffe Trig, down through Isaacs, back under Hindmarsh, home. Lovely run - lucky to have this from home. Legs fine but a bit heavy uphill.

Tuesday Oct 9, 2012 #

6 PM

Running intervals 30:00 [5] 8.0 km (3:45 / km)

Woohoo, clocks have changed - no more running in the dark. Drove to Blackie with Gracie after work and did 6x5mins on fire trails. Felt alright.

Running warm up/down 33:00 [2] 6.0 km (5:30 / km)

10min w/u, 2min recs, 13min w/d (inc little path Gracie told me about that bags Little Blackie summit).

Monday Oct 8, 2012 #

10 AM

Running 2:28:00 [3] 20.0 km (7:24 / km)
shoes: Inov-8 X-talon 212

Public holiday (again - 'family and community day' this time) so Gracie and I headed up Mt Gingera from Corin Dam. Corker of a run with about 1000m climb - v steep at first, then some nice trails up until it got all alpine at the top. Great views. A bit nippy higher up but that probably kept the snakes sleepy, so not complaining. Met Rob, Jase, Andy, Devil and Lizzie down at the carpark at the end - they'd had the same idea for a run as us but were just about to start - must've needed more beauty sleep.

Sunday Oct 7, 2012 #

2 PM

Running 1:36:00 [3] 19.0 km (5:03 / km)
shoes: Brooks Defyance

Great longish run home from Taylor going over Farrer, Wanniassa, Isaacs and Davo.

Saturday Oct 6, 2012 #

9 AM

Running 2:02:00 [3] 22.0 km (5:33 / km)

Long run with Gracie from Honeysuckle, up a bit of Tennent, and round Bushfolds Flats in the drizzle.

Friday Oct 5, 2012 #

5 PM

Running 1:20:00 [3] 16.0 km (5:00 / km)
shoes: Brooks Defyance

Ripper run with Shep after work - he was on running back to Hughes, so I met him in Telopea and we headed round Davo and Redders. Warm day - hit 27degs at lunch.

Thursday Oct 4, 2012 #

7 AM

Running 41:00 [3] 9.0 km (4:33 / km)
shoes: Brooks Defyance

Morning run - sunny and nice temperature.

6 PM

Running intervals 30:00 [5] 8.0 km (3:45 / km)
shoes: Brooks Defyance

6x5mins solid rather than max. Feeling a bit weary but got it done ok. Over Kings Bridge to Mt Pleasant (aptly it was a very pleasant evening) and back round East Basin.

Running warm up/down 29:00 [3] 6.0 km (4:50 / km)
shoes: Brooks Defyance

10 up, 2min recs, 9 down.

Wednesday Oct 3, 2012 #

7 AM

Running 1:02:00 [3] 13.0 km (4:46 / km)
shoes: Brooks Defyance

Bright and early round the usual haunts. Didn't feel overly fresh but got it done ok.

Tuesday Oct 2, 2012 #

6 PM

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

Evening run - was just light enough to do Davo where I bumped into Gracie, then the rest on't roads in't dark.

Monday Oct 1, 2012 #

4 PM

Running 1:11:00 [3] 15.0 km (4:44 / km)
shoes: Brooks Defyance

Booked a nice and early flight back from Hobart to Canberra so that we would make it into work on time... Only it was a public holiday. Still, not complaining! Nice sunny day and thought I'd kick off a good couple of months of training with a solid run from Campbell Park taking in Hackett Hill, Majura Pines and Mt Majura. Didn't feel too bad, which was nice (although it makes me wonder why I felt so wrecked yesterday). Bumped into Lizzie and Sarah on the way back to the car, which was also nice.

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