Training Log Archive: CraneyIn the 31 days ending Mar 31, 2017:
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| 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 Mar 31, 2017 #
Note
(sick) (rest day)
Persistent annoying cough phase.
Thursday Mar 30, 2017 #
Note
(sick) (rest day)
Tickly cough phase.
Wednesday Mar 29, 2017 #
Note
(sick) (rest day)
Back in sunny Canberra.
Tuesday Mar 28, 2017 #
Note
(sick) (rest day)
2nd Sydney day, although half of this was on the golf course. Cold/cough is very mild still - hope this is it.
Monday Mar 27, 2017 #
Note
(sick) (rest day)
A bit run down and a slight cough but not bad really. Anyway, in Sydney with work for a couple of days so good to have some enforced rest.
Sunday Mar 26, 2017 #
12 PM
Orienteering race (NOL Middle Race) 41:02 [5] 6.8 km (6:02 / km) +230m 5:10 / km
At Isaacs Ridge, came 2nd, +1.19mins to Simon. Bit of a disappointing day out - not a lot of sleep last night and a nasty sore throat (that's taken all week to brew) this morning. So I was in a bit of a grump before the start. However, Robw had planned a cracker course with very little given away for free - lots of short legs on the slope and a few brutal climbs - and I was soon enjoying myself in the bush.
Started quite well, although the path route to #3 cost me ~20secs. Could tell early on that my legs were lacking much power and I went through a physically bad patch on #8-#11: nav ok(ish), but I was dropping ~20secs to the fastest on each leg mainly through my inability to push through the steep stony terrain. To provide some respite from the toughness I took a wide, low path route to #15, but dropped 30secs to Simon - I guess he went straighter out of #14, and used 'The Spine' MTB track? Might test that route out over the next few weeks... After the spectator control I felt rubbish but was fairly clean, right up until very nearly missing out #26 completely. Fortunately caught myself just in time, but lost another ~25secs there.
Still, not a bad run technically - Simon's obviously in decent shape and I would've had to be absolutely perfect to match his time. I guess my fitness is showing encouraging signs, but I am a bit weak (or just soft?) in the terrain - probs no biggie for NZ. Expecting to have a cold tomorrow but would be nice to be pleasantly surprised.
Started quite well, although the path route to #3 cost me ~20secs. Could tell early on that my legs were lacking much power and I went through a physically bad patch on #8-#11: nav ok(ish), but I was dropping ~20secs to the fastest on each leg mainly through my inability to push through the steep stony terrain. To provide some respite from the toughness I took a wide, low path route to #15, but dropped 30secs to Simon - I guess he went straighter out of #14, and used 'The Spine' MTB track? Might test that route out over the next few weeks... After the spectator control I felt rubbish but was fairly clean, right up until very nearly missing out #26 completely. Fortunately caught myself just in time, but lost another ~25secs there.
Still, not a bad run technically - Simon's obviously in decent shape and I would've had to be absolutely perfect to match his time. I guess my fitness is showing encouraging signs, but I am a bit weak (or just soft?) in the terrain - probs no biggie for NZ. Expecting to have a cold tomorrow but would be nice to be pleasantly surprised.
C • #15 2
Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
Saturday Mar 25, 2017 #
12 PM
Orienteering race (NOL Sprint Qualifier) 14:34 [5] 2.8 km (5:12 / km) +70m 4:37 / km
On Red Hill North, 2nd in my heat, +12secs to Tomas. Pretty good run on a fun course in the bush. Lost a few seconds on #2 drifting too low, but basically fine otherwise. Splits suggest I may have taken my foot off the gas a bit over the final third, although it didn't feel like that in the bush.
4 PM
Orienteering race (NOL Sprint Final) 13:07 [5] 2.9 km (4:31 / km)
At Canberra Girls Grammar, came 2nd, +10secs to Simon. Fun intense wiggly course on a 1:3000 map. Thought I coped ok, but couldn't help feeling a bit disappointed after a very scrappy start. The first three controls were so short, I didn't get a chance to plan #4. Ended up making two separate mistakes on that leg: one going down a dead-end, and the other getting very confused at how to interpret a thin fence with two dashes that was taped - presumably uncrossable, but came as a surprise. 15-20secs lost there. In a boo for the remainder of the run, but in hindsight my only other notable mistakes were missing the SI unit a few times at #12 (+5secs) and going too far around to #15 (+5 secs). Finished quite strongly when I got Ian in my sights.
Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
2 warm-ups and 1 warm-down.
Friday Mar 24, 2017 #
12 PM
Running 28:00 [2] 5.3 km (5:17 / km)
Gentle loosener to the wetlands and back, but including 10x30sec sprints with the intention of waking up my legs for tomorrow. Concluded that I'm better off sticking to longer distances. A road cyclist in all the gear took an interest in me and my session, tracked me on my reps and then sparked up a proper conversation during my recoveries. Torn between thinking whether it was an all-too rare example of genuine friendliness, whether he thought I was someone else, or whether it was a bit odd.
Running 5:00 [5] 1.7 km (2:56 / km)
Aforementioned 'sprints'.
Thursday Mar 23, 2017 #
12 PM
Running 37:00 [3] 7.9 km (4:41 / km) +70m 4:29 / km
Lunch loosener in the drizzle around Forrest and Parlo House. Did a loop around the outside edge of the Girls Grammar - didn't take very long.
Wednesday Mar 22, 2017 #
7 AM
Running 1:26:00 [3] 18.4 km (4:40 / km) +220m 4:25 / km
Longish IW. Fun early on in fairly thick mist but a bit of a (damp) slog from GG's house onwards. Feeling a bit tired after a reasonable 7 day's training. Couple of easier days should do the trick hopefully.
Tuesday Mar 21, 2017 #
1 PM
Running intervals 20:00 [5] 6.0 km (3:20 / km) +20m 3:17 / km
6x1km around the East Basin in 3:20-3:25. A bit off the pace today (probably mainly due to the rain and puddles) but kept it consistent and it was still an effort. Spurred on by getting my first call-up to the Australian team last night :)
C • bushies 11
Running warm up/down 20:00 [2] 3.4 km (5:53 / km)
Warm-up/down plus 1:10 recoveries.
Monday Mar 20, 2017 #
12 PM
Running 42:00 [3] 8.6 km (4:53 / km) +160m 4:28 / km
Lunch run up Davo. Nice warm day. Legs a bit tired so took it fairly cruisily.
Sunday Mar 19, 2017 #
11 AM
Running 1:49:00 [3] 22.0 km (4:57 / km) +630m 4:20 / km
After a morning stroll up Mt Painter with Gracie and Florence, I thought I'd do a long run home via Blackie, Arboretum and Oakey Hill. Nice route. Took it fairly steady and felt alright. Fairly cool day although very humid so I sweated quite a bit. Clos Crossing technically closed still, but no-one doing anything so I snuck through.
Saturday Mar 18, 2017 #
2 PM
Orienteering 1:00:00 [3] 9.8 km (6:07 / km) +340m 5:13 / km
7x o-intervals on Cooleman at 1:5000. Found it much easier to pay attention to the detail when it wasn't a pain trying to focus on it. As a result managed much better flow than in recent weeks. Legs were still a bit tired - mainly from Thursday I think.
Friday Mar 17, 2017 #
12 PM
Running 49:00 [3] 10.6 km (4:37 / km) +60m 4:30 / km
Lunch run around Parlo House, Stirling Park and the lakefront. Hammies were particularly tight early on but got a little better as the run progressed - although I got tireder too, which neutralised any benefit to my pace/enjoyment.
Thursday Mar 16, 2017 #
5 PM
Running 40:00 [5] 10.4 km (3:51 / km) +160m 3:34 / km
8x5mins on an extended HFW. First few felt solid/comfortable on the bike path, but turned into quite an effort as it changed to uphill firetrail from Curtin onwards. Good to get a longer interval session under the belt though.
Running 47:00 [3] 8.7 km (5:24 / km) +100m 5:07 / km
10min steady warm-up, 2min recoveries, 20min easy run home.
Wednesday Mar 15, 2017 #
12 PM
Running 31:00 [3] 6.5 km (4:46 / km) +130m 4:20 / km
Morning trip out to the Salmon Ponds with Jan and Bert, but just had time for a short run around the Domain before getting our flights home. Felt a little bit stiff on this run but nice to get out and enjoy the sunshine and to run along a newly formed MTB track.
Tuesday Mar 14, 2017 #
Note
(rest day)
Spent most of the day fishing off the Tasman peninsular with Bert. As is usually the case with me, I only caught flathead.
Monday Mar 13, 2017 #
11 AM
Orienteering race 23:11 [4] 4.1 km (5:39 / km)
Fun non-NOL long sprint race at Pittwater - came 2nd to Shep. Nice course through the faster forested dunes. Started off ok enjoying the chance to navigate properly without any pressure, but came very unstuck at #5 - turns out there were a heap of very small (<1m) features that were (understandably) unmapped that I thought were the ~2.5m high features beyond. Learning: need back up techniques and distance judgment. Rest of the course was very pleasant and reasonably successful though - just smallish hesitations at #12 and #15. Good to see Shep back in the game!
https://www.livelox.com/Viewer/Pittwater-Bush-Spri...
Anyway, lots of good learning generated this weekend. Not sure if there's one obvious thing to take out other than basically you have to pay attention all the time when it's technical like this.
https://www.livelox.com/Viewer/Pittwater-Bush-Spri...
Anyway, lots of good learning generated this weekend. Not sure if there's one obvious thing to take out other than basically you have to pay attention all the time when it's technical like this.
C • 5 3
Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
7 PM
Running 42:00 [3] 9.0 km (4:40 / km) +200m 4:12 / km
Bert (aka Hagar the Horrible) took me along to Hobart Hash House Harriers this evening. Nice run from Howrah up to Waverley, which I hadn't been on before. Of course being near the front meant I got to explore lots of dead ends and false trails. Legs felt better than I thought they might. Lots of good banter, beer and bbq food after.
Sunday Mar 12, 2017 #
9 AM
Orienteering (NOL long mass start) 1:00:59 [5] 11.7 km (5:13 / km) +30m 5:09 / km
At Pittwater dunes - just came out on top after a great fun higgledy piggledy race.
The first 2 loops were quite heavily gaffled and I found myself completely alone after #3 - not quite what I expected. It was through the really fun runnable forested intricate section, so I capitalised on the chance just to do my own thing and was very clean. Turned out I popped out after the two loops (3.1km) with a fairly handy (~1min?) lead.
Then onto the long 7.5km ungaffled loop. Maybe the realisation that I was in the lead played on my mind, but I made fairly hefty mistakes on #2 and #4 through simply not paying enough attention to the detail on the map - heart sank when I spotted the flag at #4 along with the train of chasers coming into it. Punched that in about 6th then set off with Jacob straight through the open to #5, which caught a bit on the leaders. Got up to 3rd on Simon's back on the way to #6 but the vague nav caught me out as it started to dawn on me that Simon was actually now halfway to #7! D'oh. Retreated back to #6, punching that in 8th place presumably around 1.30mins behind.
So ensued a long section of about 4kms picking off Jacob, Ian, Kez and Robert whilst gradually closing on the three leaders (Simon, Leon and Felix) - fortunately the long path legs meant I was able to keep good sight of where they were. At the spectator control I finally got onto them and a brief hesitation from Simon at the next control meant I was able to punch first with just five very short legs to finish. Reverting back to proper navigation was tricky, but I got #20 and #21 well. We all were a touch confused at #22 by the extra trees, but I saw the flag first and managed to just stay ahead through to the finish. Much fun.
The first 2 loops were quite heavily gaffled and I found myself completely alone after #3 - not quite what I expected. It was through the really fun runnable forested intricate section, so I capitalised on the chance just to do my own thing and was very clean. Turned out I popped out after the two loops (3.1km) with a fairly handy (~1min?) lead.
Then onto the long 7.5km ungaffled loop. Maybe the realisation that I was in the lead played on my mind, but I made fairly hefty mistakes on #2 and #4 through simply not paying enough attention to the detail on the map - heart sank when I spotted the flag at #4 along with the train of chasers coming into it. Punched that in about 6th then set off with Jacob straight through the open to #5, which caught a bit on the leaders. Got up to 3rd on Simon's back on the way to #6 but the vague nav caught me out as it started to dawn on me that Simon was actually now halfway to #7! D'oh. Retreated back to #6, punching that in 8th place presumably around 1.30mins behind.
So ensued a long section of about 4kms picking off Jacob, Ian, Kez and Robert whilst gradually closing on the three leaders (Simon, Leon and Felix) - fortunately the long path legs meant I was able to keep good sight of where they were. At the spectator control I finally got onto them and a brief hesitation from Simon at the next control meant I was able to punch first with just five very short legs to finish. Reverting back to proper navigation was tricky, but I got #20 and #21 well. We all were a touch confused at #22 by the extra trees, but I saw the flag first and managed to just stay ahead through to the finish. Much fun.
Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
Saturday Mar 11, 2017 #
1 PM
Orienteering race (NOL Middle Race) 31:41 [5] 5.3 km (5:59 / km) +35m 5:47 / km
At Pittwater, came =2nd (16secs behind Simon, tied with Ian). Encouraging start to the season: nav at least as good as I could expect given the lack of practice, and running quite good. A really fun middle distance race with the first half in open dunes and the second in forested dunes. Started off quite well reading the detail on #1 and #2, but seemed to magnetically drift to paths #3, #4 and #5, which cost time. Ended up losing 1min on #5 by not seeing the flag behind a tussock. Grrrr. That flustered me a bit and I rushed and lost more time on #7 and #8 - about 2mins all up by this point (1:50 behind Ian). Got moving again on the long path to #10 and felt good in the legs but another silly 30secs lost at #11. Again poor exit direction from #10. Didn't consciously change things from then, but ended up pretty clean around the remainder of the course - processes and techniques started to feel a bit more natural.
https://www.livelox.com/Viewer/Pittwater-NOL-2017-...
https://www.livelox.com/Viewer/Pittwater-NOL-2017-...
Running warm up/down 25:00 [2] 3.5 km (7:09 / km)
Friday Mar 10, 2017 #
4 PM
Orienteering 26:00 [3] 3.5 km (7:26 / km) +15m 7:16 / km
Training course on Sandridge Pines. Good to get a feel for some sanddunes at 1:7500, although not especially relevant to the races for the next couple of days. Nav was pretty good apart from around some thick bushes which had grown somewhat since the survey. Good fun!
Thursday Mar 9, 2017 #
4 PM
Orienteering 33:00 [3] 4.7 km (7:01 / km) +200m 5:47 / km
Soon after arriving in Hobart, headed out to Knocklofty to test run a course for Jan. Nav still quite clunky and I made quite a big mistake on a path bend :s But all important practice running with a map. Terrain was very nice though.
Running 11:00 [3] 2.2 km (5:00 / km)
Ran back to the Elsons' from Knocklofty.
Wednesday Mar 8, 2017 #
Note
(rest day)
Sydney work day.
Tuesday Mar 7, 2017 #
1 PM
Running 18:00 [5] 4.5 km (4:00 / km) +160m 3:24 / km
6x3mins late lunch interval sesh on Red Hill south. Gorgeous day - sunny but not too warm. Felt pretty good too. First four reps were largely up hill, so made the most of the last two, which weren't.
Running 27:00 [3] 4.4 km (6:08 / km) +30m 5:56 / km
Other bits of the run.
Monday Mar 6, 2017 #
12 PM
Running 15:00 [4] 4.0 km (3:45 / km)
Geek session doing 90/30s while looking at a Pittwater map. Hoping that it was my work printer's print quality was driving my inability to run and read the map. Felt good physically (when not stood still).
Running 28:00 [3] 5.5 km (5:05 / km)
Other bits of run - around the Wetlands and co.
Sunday Mar 5, 2017 #
11 AM
Orienteering 48:00 [3] 7.6 km (6:19 / km) +200m 5:35 / km
Thought a touch of o training might be in order, so Grace and I headed out to Kowen pines. Of course these days it's relay style training with not looking after Florence as the baton. Had thought this was going to be fast pine practice, but found all the sticks and hills annoyingly difficult to run over so got quite bogged down. Also I was painfully hungry most of the way, which was a bit of a distraction. Still, technique was ok and I kept going alright. Then went to Bungendore and put the hunger pains away courtesy of a bacon and egg roll and chips at the wood works gallery.
Saturday Mar 4, 2017 #
8 AM
Running race 16:28 [5] 5.0 km (3:18 / km) +20m 3:14 / km
Debut run at Burley Griffin Parkrun. Happy enough with the time - some progress but still some way to go. Nice scenic course in parkland alongside the lake. A few undulations but nothing steep. Quite a wet day, which was a refreshing novelty. Felt quite good, if a little achy. Pace was pretty even (turned at 8:15).
Running warm up/down 25:00 [2] 5.0 km (5:00 / km) +20m 4:54 / km
15min warm-up/10min warm-down.
Friday Mar 3, 2017 #
12 PM
Running 46:00 [3] 10.3 km (4:28 / km) +60m 4:20 / km
Lunchtime run along the lake to Stirling Park and back round Parlo House. Not a lot to report to report really - felt ok.
Thursday Mar 2, 2017 #
5 PM
Running 55:00 [3] 11.7 km (4:42 / km) +200m 4:20 / km
HFW with Tomas via Red Hill south. A bit drizzly.
Wednesday Mar 1, 2017 #
7 AM
Running 1:26:00 [3] 18.8 km (4:34 / km) +200m 4:21 / km
IW with Sam the usual long way. Decent pace and felt alright. He's looking good for 6ft. Rewarded myself with maccas for lunch.
6 PM
Orienteering 19:30 [4] 4.6 km (4:14 / km) +25m 4:08 / km
Twilight race at Waramanga schools. Cool to run on a new map at 1:3000, with a couple of genuinely interesting controls. The rest of the course was a bit of a slog across playing fields with one or two gratuitous dog legs. Legs tired from this morning so couldn't run flat out. Came unstuck in a couple of places for various reasons that I guess were avoidable on my part.
https://www.livelox.com/Viewer/Twilight-15-Waraman...
https://www.livelox.com/Viewer/Twilight-15-Waraman...
Running warm up/down 5:00 [2] 1.0 km (5:00 / km)