Training Log Archive: CraneyIn the 31 days ending Aug 31, 2016:
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Wednesday Aug 31, 2016 #
5 PM
Running 52:00 [3] 10.8 km (4:49 / km)
HFW making use of some of the terrain in Red Hill some of the way. Still a bit heavy-legged.
Tuesday Aug 30, 2016 #
12 PM
Running intervals 16:30 [5] 4.8 km (3:26 / km)
3x1mile around the East Basin in about 5:19, 5:30, 5:30. Legs felt tired and heavy so had to pull the pin on a fourth rep. Not all that surprising but a little bit disappointing. Still, invested effort so should get reward.
Running 24:30 [2] 4.5 km (5:27 / km)
2min recoveries plus around 10mins before and after each.
Monday Aug 29, 2016 #
12 PM
Running 42:30 [3] 8.9 km (4:47 / km)
Lunch run along Red Hill north.
Sunday Aug 28, 2016 #
8 AM
Orienteering 1:30:00 [3] 15.2 km (5:55 / km)
Pretty gentle long-o from home on Farrer and Isaacs. Good to do more map stuff in terrain, although neither were especially challenging and I minced about not especially concentrating on the task in hand.
Saturday Aug 27, 2016 #
11 AM
Orienteering 26:30 [5] 6.0 km (4:25 / km)
Saturday series on Mt Taylor. The course avoided the challenging interesting sections of the hill, so that meant an out-and-out burn-up, which was intensified when I saw Marty arrive just before starting. Tried to put into practice prior learnings about planning the leg in advance and navigating into the control, and was fairly successful through to #15. Then I got a bit tired and lackadaisical for two downhill legs to point features and lost 20secs and 10secs on each. Lesson learnt there is to look out for potentially dangerous legs. Good run and happy with my shape.
Running warm up/down 11:00 [2] 1.7 km (6:28 / km)
Friday Aug 26, 2016 #
12 PM
Running 44:00 [3] 9.9 km (4:27 / km)
Lunch run with Tomas around the wetlands.
Thursday Aug 25, 2016 #
5 PM
Running 24:00 [4] 5.5 km (4:22 / km)
8x3mins in terrain on Red Hill and Mugga on my HFW. Not overly terrainy (mainly short grass) but a variety of inclines and several fairly stony sections. Felt quite good.
Running 29:00 [2] 5.2 km (5:35 / km)
Other parts of the run and 1min recoveries.
Wednesday Aug 24, 2016 #
12 PM
Running 37:00 [3] 8.4 km (4:24 / km)
Bridge-to-bridge lunch run. Started steadily with Lars, then he peeled off so I ran honestly for the remainder.
Tuesday Aug 23, 2016 #
12 PM
Running 12:00 [5] 2.5 km (4:48 / km)
6x 2mins on Red Hill - the first steadily uphill on a road, the next 4 steeply uphill (~65m climb) on single track, the final diagonally downhill in terrain. Good sesh.
Running 30:00 [2] 5.5 km (5:27 / km)
Running there and back and jogging back down the hills in between.
Monday Aug 22, 2016 #
12 PM
Running 35:00 [3] 6.8 km (5:09 / km)
WFH today, so did a lunch run on Taylor - around the back and up the NW rocky path.
Sunday Aug 21, 2016 #
12 PM
Running 1:40:00 [3] 20.6 km (4:51 / km)
Long run home from Pine Island: along the Murrumbidgee to Kambah Pool, back of McQuoids onto Cooleman, up Arawang, back of Fisher, and around the foot of Taylor to home. Took it fairly steady and stayed consistently comfortable the whole way. Feeling a bit achy though, and still a slight head cold going on.
Saturday Aug 20, 2016 #
11 AM
Orienteering (Cooleman Ridge) 29:30 [4] 5.7 km (5:11 / km)
Cold, blustery, drizzly day, but quite a fun course on a decent map. I think I'm building up a solid orienteering technique from first principals. Last week I learnt to invest time planning each leg before essentially winging it, but this week I learnt that it's also helpful to do some fine navigation into the control. Hoping that I'm not going to learn that you can't get away with lazy navigation mid-leg. Lost at least 1min on the first three controls in each case by standing on the wrong rock within 10 metres of the control. Went ok after that, possibly with a couple of iffy route choices, until it happened again at #14 and also hit a time warp on the run-in. Felt a bit jaded in the legs - I'm fighting off a cold that Florence and Grace both have.
Running warm up/down 6:00 [2] 1.3 km (4:37 / km)
Friday Aug 19, 2016 #
12 PM
Running 42:00 [3] 9.0 km (4:40 / km)
Lunch run around Red Hill suburb with Tomas. A bit achy today.
Thursday Aug 18, 2016 #
5 PM
Running 42:00 [4] 9.5 km (4:25 / km)
HFW - ended up pushing reasonably hard and got close to a pb (tbc).
Wednesday Aug 17, 2016 #
Note
(rest day)
Another day in Sydney but not really the time to run unfortunately.
Tuesday Aug 16, 2016 #
5 PM
Running 46:00 [3] 10.5 km (4:23 / km)
In Sydney with work. Nipped out just before it got dark for a standard loop of Lady Macquarie's Chair, Opera House and Bridge. Explored Barangaroo Park for the first time too. Felt alright.
Monday Aug 15, 2016 #
7 PM
Running 35:00 [4] 7.8 km (4:29 / km)
A loop of Taylor incorporating 6x3mins pseudo-intervals. Felt alright. Need to start putting a touch more effort into the training.
Sunday Aug 14, 2016 #
6 PM
Running 38:00 [3] 7.7 km (4:56 / km)
On advice from the locals went to Selwyn for a play in the snow. Not great advice it turns out because there was hardly any snow. Also Florence still not feeling great so she didn't exactly appreciate what snow there was. Ho hum. Grace did a quick run and we drove back home. I nipped out for a nice loop and ascent of Taylor in the dark.
Saturday Aug 13, 2016 #
4 PM
Orienteering 38:00 [3] 6.5 km (5:51 / km)
Went down to Cooma for the weekend. After a nice walk on North Ridge NR (would make a good sprint map) we went to Mt Gladstone to take it in turns to run Grace's course from the xmas 5 days 2005. Good area with vague slopes and a few rocks. Tried to be aggressive, simplify and take a few risks - worked ok but deduced that it's still worth investing time to make a plan even if the actual nav is less careful.
Unfortunately Florence not very well so had to pop into Cooma hospital to get antibiotics which meant a late takeaway dinner for us. Grace volunteered to go and pick up the Thai takeaway and I later discovered that, on the way, she got herself a maccas.
Unfortunately Florence not very well so had to pop into Cooma hospital to get antibiotics which meant a late takeaway dinner for us. Grace volunteered to go and pick up the Thai takeaway and I later discovered that, on the way, she got herself a maccas.
Friday Aug 12, 2016 #
5 PM
Running 41:00 [3] 8.5 km (4:49 / km)
Grace dropped me in Curtin and I ran home via Oakley and Taylor trigs.
Thursday Aug 11, 2016 #
5 PM
Running 44:00 [3] 9.3 km (4:44 / km)
HFW
Wednesday Aug 10, 2016 #
5 PM
Running 45:00 [3] 9.5 km (4:44 / km)
HFW
Tuesday Aug 9, 2016 #
Running 28:00 [3] 6.2 km (4:31 / km)
Standard Taylor loop. Worked fairly hard on the up and also thought it would be fun to take the breaks off for the descent.
Monday Aug 8, 2016 #
Note
(rest day)
Sunday Aug 7, 2016 #
12 PM
Running 53:00 [3] 10.8 km (4:54 / km)
Had a lovely morning walk and picnic out at Googong with Grace and Florence. On they way home Grace dropped me off at the bottom of Wanniassa and I ran home via Wanniassa and Isaacs ridges.
Saturday Aug 6, 2016 #
3 PM
Running 1:24:00 [3] 16.3 km (5:09 / km)
Long run with Shep around Mt Taylor, Farrer Ridge and Wanniassa. Reasonable pace but both a little hampered by over-indulging on the cake at Florence's birthday party in the morning.
Friday Aug 5, 2016 #
12 PM
Running 49:00 [3] 10.9 km (4:30 / km)
Lunch loop with Tomas through the wetlands, Canturf and back of Fyshwick. The threat of intervals was hanging over this run but I kept quiet and fortunately it never got mentioned.
Thursday Aug 4, 2016 #
5 PM
Running 45:00 [3] 9.5 km (4:44 / km)
HFW again.
Wednesday Aug 3, 2016 #
5 PM
Running 44:00 [3] 9.5 km (4:38 / km)
HFW - felt much better today so ran a little bit quicker. Bumped into Tara on Red Hill.
Tuesday Aug 2, 2016 #
12 PM
Running 44:00 [3] 9.7 km (4:32 / km)
Lunch run with Tomas around Parlo house. Pretty cold and blustery day so had to run reasonably swiftly to stay warm (I forgot to bring a long-sleeve top).
Monday Aug 1, 2016 #
12 PM
Running 38:00 [3] 7.9 km (4:49 / km)
Lunch run (first one in quite a while) up Red Hill. Still feeling pretty weak on any slight incline, but fine otherwise. Just gotta keep at it I suppose.