Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craney

In the 31 days ending Jul 31, 2013:

activity

time

miles

Running

28:37:31

218.11

(7:52)

351.02

(4:54)

Orienteering

2:22:33

16.78

(8:30)

27.0

(5:17)

Total

31:00:04

234.89

(7:55)

378.02

(4:55)

4:00

0:00

» now

Wednesday Jul 31, 2013 #

7 PM

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

Planned to do a petzl loop of Callum Brae but it was closed - something to do with live ammunition - so stayed on the roads instead.

C • roo cull 3

Tuesday Jul 30, 2013 #

6 PM

Running intervals 26:00 [5] 8.0 km (3:15 / km)

8x1km round the Central Basin (plus a couple of out and backs) in 3.16, 20, 19, 18, 21, 17, 17, 19. Happy with the consitency - could only do 3 or 4 at that pace a few weeks ago.

Running warm up/down 34:00 [2] 5.4 km (6:18 / km)

Monday Jul 29, 2013 #

6 PM

Running 1:00:00 [3] 13.0 km (4:37 / km)

Slightly drizzly night run on Redders and Davo.

Sunday Jul 28, 2013 #

11 AM

Orienteering race (Awoonga - State League) 56:00 [4] 10.0 km (5:36 / km)

Beautiful bit of very open spur-gully bush, which was a real pleasure to run through. Also reasonably warm, didn't make too many misses and felt reasonably good running despite all the hills (although maybe minced a bit too much). So overall a good experience, but a real shame how poor quality an event it was - hopefully the last like this.

C • Area history 2

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)

Saturday Jul 27, 2013 #

11 AM

Running 1:18:00 [3] 13.0 km (6:00 / km)

Nice run with Gracie and Lizzie from Honeysuckle up to Booroomba rocks, back, wiggling round a bit and a picnic lunch. Lovely and warm (in the sun) but still a few small patches of snow dotted about.

Friday Jul 26, 2013 #

6 PM

Running 43:00 [3] 10.0 km (4:18 / km)

Night run up Davo and Redders - cold but nice and clear. Good to clear my head after a long week at work. Come on Sussex!

Thursday Jul 25, 2013 #

6 PM

Running intervals 18:00 [5] 6.0 km (3:00 / km)

Back in Canberra. 12x90secs round the Central Basin, fairly going for it.

Running 23:00 [3] 4.0 km (5:45 / km)

10min warm-up, 30s recoveries, about 6min warm-down.

Wednesday Jul 24, 2013 #

7 AM

Running 49:00 [3] 11.0 km (4:27 / km)

Sydney on a work trip: fairly standard (but pretty cool) loop from the CBD, around the Domain, Botanic Gardens, Opera House and Harbour Bridge.

Tuesday Jul 23, 2013 #

7 AM

Running intervals 21:00 [5] 6.5 km (3:14 / km)

7x3mins round the Central Basin and a bit of the East Basin. Never feels good doing intervals when the time starts with a 6, so I didn't wear my GPS. Felt like I was moving ok though.

Running warm up/down 34:00 [2] 6.0 km (5:40 / km)

Sunday Jul 21, 2013 #

3 PM

Running 1:01:00 [4] 14.8 km (4:07 / km)

Plan was to do the Square Rock run and see some snow - unfortunately the road was closed down at the Woods Reserve so we had to run from there. Amused by the hoards of bogans from Tuggers out taking snaps of each other beside the tiny patches of snow alongside the road. I thought I'd do a tempo effort up the road, since it was quite long and had a steady uphill gradient. After a couple of km it was properly in the snow. Then did the Square Rock loop, joining onto the Smokers Trail - loads of fun up there in 3 or 4 inches of snow. No-one had been there so I was making fresh tracks, except for a couple of kangaroos which had clearly done my entire run before me! Lots of fun, still digging in. Managed to do 1hr tempo in the end.

C • Sounds like a great run! 3

C • Origin of bogans 1

Running 42:00 [2] 7.7 km (5:27 / km)

First couple of km with Gracie up the road to Gibraltar Falls, then the last 25mins or so back down the road.

Saturday Jul 20, 2013 #

9 AM

Running 40:00 [2] 7.0 km (5:43 / km)

Helping out with the Blue Lightning training - various hanging tapes, looking for lost juniors, collecting tapes etc.

11 AM

Orienteering 32:30 [4] 6.0 km (5:25 / km)

Saturday mini-event at Bruce Ridge. Didn't go very well! Good job I wasn't 1min slower else I would've been Gracied for the 2nd time ever. Made a couple of stupid mistakes on path junctions, compounded by not being in any particular rush to relocate.

Friday Jul 19, 2013 #

5 PM

Running 1:00:00 [3] 13.0 km (4:37 / km)

Evening dusk/dark run on Redders (with petzl) - quite a nice evening in the end after pissing down all afternoon. Cricket went well tonight.

C • Peter Sidell 5

Thursday Jul 18, 2013 #

6 PM

Running intervals 21:00 [5] 5.5 km (3:49 / km)

7x3mins back in the 'berra. Didn't feel that bad - decent hill up the back of 'bundah into Red Hill.

Running 32:00 [3] 6.0 km (5:20 / km)

1min recoveries, 10min warm-up and 15min warm-down.

Wednesday Jul 17, 2013 #

6 AM

Running 59:00 [3] 13.0 km (4:32 / km)

Early morning (dark at the start) run from Melbourne CBD along the Yarra. Plan was to get to Yarra Bend then cut back to the hotel as surely it couldn't be too far to get from the Yarra in the city to the bend, however after 30mins it hadn't even really bent left much, so I had to about turn.

Tuesday Jul 16, 2013 #

5 PM

Running intervals 20:00 [5] 6.0 km (3:20 / km)

4x5mins doing 2 laps around the Tan. Lots of runners out and a nice novelty to have a lit 4km dirt-track circuit in the centre of town. I imagine the novelty would wear off pretty quickly if I lived here though. Felt a little jaded still after the rogaine.

Running 35:00 [2] 6.0 km (5:50 / km)

2min recoveries plus the other bits.

Monday Jul 15, 2013 #

Note
(rest day)

In Melbourne with work, having caught up with Rob and Clare (and Middleditch, Gareth and Kelly) the night before. Didn't really get time to train with various meetings followed by a cracking dinner at Kez's in the evening.

Sunday Jul 14, 2013 #

10 AM

Running (Winter Rogaine) 4:00:10 [3] 28.5 km (8:26 / km)

4hr rogaine, with Rob, from Tidbinbilla. We were warned it was going to be spikey and it did disappoint (i.e. it was spikey). It was also cold and wet. Nonetheless, the company was good and quite large sections were good fun. We also saw some emus and lots of roos. Had a bash at clearing the course, but after a couple of controls were tucked deep in bushes and required several minutes to locate, that became an impossibility. We even had to bail on one near the end. Left it pretty late getting back to the hash house, which meant the last 3 or 4km were at full pelt - failed by about 10 seconds! Great training though, Rob and I were nice and evenly matched and I was pretty happy with how I felt overall.

Saturday Jul 13, 2013 #

Note
(rest day)

Had a day out at Wee Jasper with Gracie. Cracking day, really warm and some great little walks to do. I'll be back here to do some runs, camp, swim in the river, go in some caves and revisit the pub in the near future.

Friday Jul 12, 2013 #

5 PM

Running 43:00 [3] 9.0 km (4:47 / km)

Evening run up Davo before a couple of drinkies at the Kingo with J&C then watching the cricket...

Thursday Jul 11, 2013 #

12 PM

Running intervals 15:00 [5] 5.0 km (3:00 / km)

10x90secs at lunchtime - nice and sunny and not toooo cold. Pushed quite hard.

Running warm up/down 21:00 [2] 3.5 km (6:00 / km)

90sec recoveries, 10min warm-up, 7min warm-down.

6 PM

Running 30:00 [4] 7.5 km (4:00 / km)

Forrest Street-o. Reasonably happy with my route, although Gracie took a completely different one and ran about 50m less. Didn't feel too bad after the lunchtime run.

Running warm up/down 18:00 [2] 3.0 km (6:00 / km)

Jog there and back with Gracie. Brrrr.

Wednesday Jul 10, 2013 #

6 PM

Running 50:00 [3] 10.0 km (5:00 / km)

Fairly gentle petzl run on Davo and Redders. Back in good time for the morning session from Trent Bridge.

Tuesday Jul 9, 2013 #

6 PM

Running intervals 23:30 [5] 7.0 km (3:21 / km)

7x1km round the lake. Felt reasonably solid and a slight improvement on last time: 3.18, 19, 14, 20, 26, 29 (bridge), 23.

Running 34:00 [2] 6.0 km (5:40 / km)

1.10 recoveries, plus warm-up/down

Monday Jul 8, 2013 #

2 PM

Running 40:00 [3] 9.0 km (4:27 / km)

Steady at lunchtime up Red Hill.

6 PM

Running 1:00:00 [3] 14.1 km (4:15 / km)

Steady round the central basin and Yarralumla - feeling comfortable.

Sunday Jul 7, 2013 #

11 AM

Orienteering race (ACT League - Kowen H'std) 54:03 [5] 11.0 km (4:55 / km)

Good hit out in Kowen pines, dusting off the old compass and SI stick. Felt better physically than I have done previously in a long while, although doubtful whether I was moving very quick. Hit most of the (fairly vague and slightly bingo-y) controls spot on, except for #4 in the green which cost me 2-3mins (after a bit of hunting I had to bail back out to the track and try again). Very enjoyable though - some really beautiful, clean sections of pine forest to run through.

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)

Saturday Jul 6, 2013 #

3 PM

Running 1:13:00 [3] 16.0 km (4:34 / km)

Out and back along the Murrumbidgee from Cotter Crossing - further than I've been before. A really nice path. Saw a wombat! So cute. Very cold again. Ran about 12km at tempo(ish - the path was quite technical and I wasn't feeling great).

Friday Jul 5, 2013 #

1 PM

Running 53:00 [3] 12.0 km (4:25 / km)

Lunchtime run up Davo and Redders from work and back. Nice and sunny, but baltic cos of the wind. Felt like I'd been punched in my right hammy. Sniffle seems to be on the mend though.

Thursday Jul 4, 2013 #

Note
(rest day)

Long day driving to Sydney and back with work - left home at 6am and got back at 8.30pm.

Wednesday Jul 3, 2013 #

5 PM

Running intervals 13:30 [5] 4.0 km (3:23 / km)

2.5x1mile round the East Basin: first two in 5.25, 5.19. Right hammy getting tighter and tighter, so called it quits half way through the 3rd rep. Plus a bit of a sniffle developing and getting progressively more tired through the week with work. Boo hoo. Plus it was fricken freezing.

C • It was quite tropical 3

Running 44:45 [3] 9.5 km (4:43 / km)

Rest of the run, plus 2min recoveries. Didn't feel too bad other than the tight hammy.

Tuesday Jul 2, 2013 #

6 PM

Running 1:02:31 [3] 14.42 km (4:20 / km)

Steady on the roads round Red Hill, Deakin and Yarralumla. Brrr nippy day, was meant to go to Sydney with work early this morning, but the flight was cancelled cos of the fog. Turned out it never really lifted. Felt ok on the run.

Monday Jul 1, 2013 #

6 PM

Running intervals 20:00 [5] 6.0 km (3:20 / km)

6x1km round the central basin in 3.11, 17, 19, 26, 23, 23. Felt not bad, probs overcooked the first one a bit. Would be good to get comfortable at 3.20s for the City2Surf. Cold night!

Running warm up/down 38:05 [2] 7.1 km (5:22 / km)

11min warm-up, 1.10min recoveries, 18min warm-down.

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