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Training Log Archive: Craney

In the 31 days ending May 31, 2017:

activity	#	time	miles		km		+m
Running	25	22:16:00	171.81	(7:47)	276.5	(4:50)	6155
Orienteering	4	3:31:00	21.13	(9:59)	34.0	(6:12)	1380
Total	25	25:47:00	192.94	(8:01)	310.5	(4:59)	7535

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Wednesday May 31, 2017 #

5 PM

Running 42:00 [3] 9.3 km (4:31 / km) +180m 4:07 / km

HFW - seemed to be feeling a little bit better than I expected, but still only ran steadily. Some fat bastard cyclist made me jump by dinging me as he passed - completely unnecessary as I was on the side of a wide cyclepath with no other 'traffic' about. I was so close to some comedy gold retaliation a few minutes later when we hit a hill and I started to gain on him - so I proper sprinted with the intention of returning the favour with a verbal 'DING!', but unfortunately the hill topped out just before I got the chance.

C • Hehe you paint a picture.... 1

Tuesday May 30, 2017 #

4 PM

Running 32:00 [3] 7.4 km (4:19 / km) +180m 3:51 / km

In Brisbane with work but fortunately had quite a gap between meetings ending and my flight home, so took the chance to do a run. Also fortunately in Brisbane this means (a) making use of the excellent Cycle2City locker and shower facilities right in the CBD (b) Wendy emailing me a recent sprint course in the nearby Roma Street Gardens and (c) downloading an app that beeped when I correctly found the controls and, in theory, uploaded my result. Great fun! Well it turned out my phone went wrong so I never got the result, but it was a good run nonetheless. Only downside was I felt quite feverish and weak again, so I didn't really run properly or for as long as I had intended. Pork pie and branston pickle afterwards did perk me up somewhat.

Monday May 29, 2017 #

2 PM

Running 59:00 [3] 11.5 km (5:08 / km) +385m 4:24 / km

Sunny but brrr cold. WFH today so took the chance to run on Isaacs and Farrer which were lovely as always. Took it steadily but it was more of the same: legs fine, head sleepy.

C • Cold? 2

Sunday May 28, 2017 #

11 AM

Running 10:00 [3] 1.3 km (7:42 / km) +150m 4:53 / km

Steep warm-up to the start.

Orienteering (Castle Hill SL) 58:00 [4] 9.2 km (6:18 / km) +460m 5:03 / km

Good to be forced to push a bit harder for the first time in a while. Some nice sections of rocks and some nice bits of bush to run through. Also some other less positive things about the race today (e.g. start in wrong spot, map badly out of date, controls hidden in unmapped dark green). Physically I feel fairly strong but quite slow. Technically not great today.

Saturday May 27, 2017 #

3 PM

Orienteering 57:00 [3] 8.2 km (6:57 / km) +350m 5:44 / km

O-training on Farrer and Isaacs, more to just in terrain rather than actual nav practice. Included re-running the NOL course again but at cruisey pace this time.

Running 38:00 [3] 8.6 km (4:25 / km) +150m 4:04 / km

Friday May 26, 2017 #

12 PM

Running 1:05:00 [3] 14.5 km (4:29 / km) +260m 4:07 / km

Lunch run with Tomas round the back of Mt Mugga Mugga and back through Callum Brae. Quite a slog back to Kingston from there, so ran at a kind of tempo for a bit.

Thursday May 25, 2017 #

12 PM

Running 21:00 [4] 5.0 km (4:12 / km) +150m 3:39 / km

7x3mins on Red Hill. Pretty clunky.

Running 25:00 [3] 5.0 km (5:00 / km) +50m 4:46 / km

Wednesday May 24, 2017 #

6 AM

Running 1:58:00 [3] 24.5 km (4:49 / km) +300m 4:32 / km

Long IW via Farrer, Isaacs and Red Hill - with Tomas for the last bit. Quite misty and drizzly. Then did some of the WOD course steadily in Parkes but was feeling a bit over it all by then so only did 14/20 controls. Then the rest of the way in. Legs not grumbling too much but mentally very tired.

Tuesday May 23, 2017 #

4 PM

Running 36:00 [3] 7.4 km (4:52 / km) +120m 4:30 / km

Blergh

Monday May 22, 2017 #

12 PM

Running 56:00 [3] 9.5 km (5:54 / km) +550m 4:34 / km

WFH today so nipped out for three Taylors at lunch. Cracking sunny day. Felt a bit rougher in the legs than I thought I might, but not too bad all told.

Sunday May 21, 2017 #

4 PM

Running 1:00:00 [3] 12.5 km (4:48 / km) +300m 4:17 / km

Nice day exploring the lookouts near Bundanoon and also at Bungonia on the way home. Grace dropped me at Callum Brae and I ran back home via Isaacs and Farrer. Poor roos in Callum Brae and Isaacs are in for a torrid couple of months due to the roo cull. Technically these reserves were both closed but it was still light and a Sunday so I figured I was ok. Felt quite good.

Saturday May 20, 2017 #

7 PM

Running 54:00 [3] 11.6 km (4:39 / km) +110m 4:27 / km

Ah ha nasty bug - take that. You didn't see my special move of lots of rest and sleep coming. You were pretty rubbish in the end if I was able to kill you in my sleep. So, yes, finally a breakthrough - hoping I can now string together a few weeks of proper training for the first time since Feb.

This was quite a fun run. We went away to the Southern Highlands for the weekend staying at a B&B on a farm near Bundanoon. Having spent the day thinking I wouldn't run, suddenly got the urge after dark and headed out exploring with my headtorch. Found some good trails to run along, mainly along the edge of Penrose State Forest. Saw five wombats (and heard a lot more).

Friday May 19, 2017 #

Note
(sick) (rest day)

WFH - migraine not great still. Actually did get into running kit and out of the door but after literally 10secs I abandoned. Legs were not liking it.

Thursday May 18, 2017 #

12 PM

Running 35:00 [3] 7.4 km (4:44 / km) +160m 4:16 / km
(sick)

Lunch run. Pretty horrid - a nasty migraine had come along to join the sore chest. Ended up going to bed before 8pm tonight...

Wednesday May 17, 2017 #

7 AM

Running 1:30:00 [3] 17.0 km (5:18 / km) +420m 4:43 / km
(sick)

Longish IW via Farrer, Wanniassa and Isaacs. Lungs still sore so didn't push at all - especially as it was Baltic. But got some slight quality by doing a hillyish route. No sorer/tireder at the end, which was positive. Then got some blood tests done which hopefully won't be positive.

Speaking of Baltic, got some good news last night. There's life in the old dog yet!

C • Estonia 10

Tuesday May 16, 2017 #

Note
(sick) (rest day)

Took the doctor's advice and had a rest day today. Level of discomfort is so minor though that I won't be waiting much longer.

Monday May 15, 2017 #

5 PM

Running 44:00 [3] 9.5 km (4:38 / km) +190m 4:13 / km
(sick)

HFDFAT via Red Hill as it got dark. Legs, head, nose, throat etc. all good - only issue was it felt like I'd bruised all my ribs, which was unpleasant. Going to the GP about this one tomorrow.

Sunday May 14, 2017 #

10 AM

Orienteering 1:04:00 [3] 10.7 km (5:59 / km) +420m 5:00 / km
(sick)

Airways are clear so figured I can at least maintain some level of running through this bug, whatever it is. Tomas planned an o-training on Farrer/Wanniassa at 1:15000 so I did that. Slow and achy again, but keeping going was no problem.

Running 20:00 [3] 4.1 km (4:53 / km) +50m 4:36 / km

Ran there and back from home.

Saturday May 13, 2017 #

11 AM

Orienteering 32:00 [3] 5.9 km (5:25 / km) +150m 4:49 / km
(sick)

Saturday series at Mt Taylor. Walked round a few controls with Florence while Grace ran Orange 2 and quickly realised that I was crook: aching and unusually weak. Very frustrating. Ran round Orange 1 steadily anyway and focussed on being clean, which I managed well.

Running 19:00 [2] 3.4 km (5:35 / km) +100m 4:52 / km
(sick)

Friday May 12, 2017 #

Note
(sick) (rest day)

Feeling a bit better, but 6:20am flight to Melbourne might prove to be not quite what the doctor ordered.

Thursday May 11, 2017 #

Note
(sick) (rest day)

Feeling weak and queasy today, so taking a day off running. Hope it's nothing.

Wednesday May 10, 2017 #

7 AM

Running 1:40:00 [3] 20.8 km (4:48 / km) +360m 4:25 / km

IW with a big gang (Sam, Jasen, Brad, Tomas, Adam and Nick). Cold but gloriously sunny. Started off with Taylor during sunrise, which was nice. Then a solid pace most of the way in. Feeling quite creaky by the end.

Tuesday May 9, 2017 #

1 PM

Running intervals 18:00 [4] 4.5 km (4:00 / km) +100m 3:36 / km

6x3mins (sort of, started with a 5 then a 1 because of Tomas) in Red Hill. A bit achy and unco but alright on the ups.

Running 27:00 [3] 5.4 km (5:00 / km) +60m 4:44 / km

Monday May 8, 2017 #

Note
(rest day)

Long day in Sydney, travelling via road/train so no time to train today.

Sunday May 7, 2017 #

1 PM

Running 1:43:00 [3] 21.6 km (4:46 / km) +460m 4:19 / km

Long run through Woden to Deakin end of Red Hill, along the ridge, back of Mugga, then up onto Isaacs and back home. Glorious day. Joined by Tomas for most of it. Tempo was decent and probably picked up a bit in the second half if anything.

Saturday May 6, 2017 #

12 PM

Running 54:00 [3] 9.6 km (5:37 / km) +580m 4:19 / km

3x Taylor up the various smooth tracks - trying to get a bit stronger/tougher but, in the absence of wet overgrown marshes around Canberra, hills will have to do. Felt alright.

Friday May 5, 2017 #

Note
(rest day)

No time today - dentists at lunch for my first ever filling :s

C • Old age 1

Thursday May 4, 2017 #

12 PM

Running 10:00 [5] 2.2 km (4:33 / km) +180m 3:14 / km

Did some hill reps on the road up Red Hill with Jasen. Nothing too epic but the gradient was enough to get the lactic going. 5x1mins on the lower section, then a ~4.5min effort up the whole thing. Felt alright.

Running 39:00 [3] 8.3 km (4:42 / km) +60m 4:32 / km

Wednesday May 3, 2017 #

7 AM

Running 1:23:00 [3] 18.0 km (4:37 / km) +230m 4:20 / km

Longish run to work on the usual route with Jasen, Sam and Brad. Lots to catch up on since we last did this. Cold morning - I wore a hat and gloves would you believe? Felt alright.

Tuesday May 2, 2017 #

12 PM

Running 18:00 [4] 4.5 km (4:00 / km) +120m 3:32 / km

6x3mins foxdal/fartleky type run on Red Hill. Trying to get back on with things while recovering a bit at the same time. Felt reasonable but lacking zip. Some decent hills on a couple of the reps.

Running 25:00 [3] 4.8 km (5:12 / km) +40m 5:00 / km

Monday May 1, 2017 #

12 PM

Running 35:00 [3] 7.3 km (4:48 / km) +160m 4:19 / km

Back to normality with a lunch run up Red Hill. Things have turned pretty autumnal since we left. A few aches in the legs but no major tiredness to speak of.

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