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Training Log Archive: Craney

In the 31 days ending Jan 31, 2019:

activity

time

miles

Running

21:38:20

168.76

(7:42)

271.6

(4:47)

5235

Total

21:38:20

168.76

(7:42)

271.6

(4:47)

5235

1:35

0:00

» now

Thursday Jan 31, 2019 #

7 AM

Running 56:00 [3] 11.7 km (4:47 / km) +250m 4:19 / km

Morning run around the Isaacs and Farrer listening to Inside Running. Pretty relaxed, felt alright. Warm and humid again.

Wednesday Jan 30, 2019 #

7 AM

Running 1:23:00 [3] 17.8 km (4:40 / km) +195m 4:25 / km

Wednesday IW with Sam, and Alan for a little bit. Fairly relaxed pace and felt much better than a fortnight ago. Think I’ve now reestablished a base level of fitness - whether or not I launch far from here is a different matter.

Tuesday Jan 29, 2019 #

12 PM

Running 15:00 [5] 4.3 km (3:29 / km) +50m 3:18 / km

15x90secs around BMP - hot day for my first ‘speed’ session since I care to remember. Didn’t go great but kept at it - you’ve got to start somewhere I guess. Took forever to stop sweating after which wasn’t ideal.

Running 18:00 [2] 3.6 km (5:00 / km)

Monday Jan 28, 2019 #

2 PM

Running 1:07:00 [3] 14.7 km (4:33 / km) +250m 4:12 / km

Gloomy day on the South Coast but still had a good morning in the pool and splashing around Pretty Beach. While the girls ate chips at Batemans Bay, I set off on an exploratory run to the Eurobodalla Botanic Gardens. Ended up being a great route, gradually uphill mainly on a mixture of sealed roads and wide dirt roads through the forest. Above Deep Creek Dam I noticed some singletrack, then found a sign with a map showing it was part of a big network. So I ran along these to the gardens and they were really fun - well maintained trails with various odd scultpures along the way. Turned out to be a good solid effort on an enjoyable route, and Grace had even saved me some chips to eat in the car on the way home :)

Sunday Jan 27, 2019 #

4 PM

Running 24:00 [4] 6.0 km (4:00 / km) +100m 3:42 / km

3x8mins on a nature trail near Burrill Lake. Quite warm and muggy but not too hot. Pushed quite hard but not going very quickly.

Running 26:00 [3] 5.0 km (5:12 / km) +100m 4:44 / km

Saturday Jan 26, 2019 #

5 PM

Running 55:00 [3] 10.0 km (5:30 / km) +100m 5:14 / km

Down at the south coast near Ulladulla for the long weekend. Ran from the holiday park at Wairo beach into Ulladulla. This was a run that had it all - coastal single trails, some beach, a bit of trespassing, a bush walk nature trail, some road, another beach, swam across the mouth of a river (!), beach, bushbashing through thick scrub, more beach, nature reserves and then more roads. Quite wet and scratched after all that.

C • swimming and trespassing! 2

Friday Jan 25, 2019 #

Running 38:00 [3] 8.0 km (4:45 / km) +200m 4:13 / km

Lunch run around LBM and ANBG. It was quite warm but I felt ok. Nearly stood on a big lizard.

Thursday Jan 24, 2019 #

7 AM

Running 56:00 [3] 11.4 km (4:55 / km) +250m 4:26 / km

Early run around Isaacs and Farrer listening to Marty on Inside Running. Relatively cool morning but quite humid.

Wednesday Jan 23, 2019 #

7 AM

Running 18:00 [4] 4.5 km (4:00 / km) +80m 3:40 / km

6x3mins around Taylor. Not fast but good to push a little bit.

Running 26:00 [3] 5.0 km (5:12 / km) +90m 4:46 / km

Tuesday Jan 22, 2019 #

7 AM

Running 1:25:00 [3] 18.1 km (4:42 / km) +250m 4:24 / km

Longish run to work the more fun route - via trails on Farrer, Isaacs and Red Hill. Listened to an Inside Running podcast for the first time on the way, which made the time fly by. Felt fairly good but it was a relaxed pace.

Monday Jan 21, 2019 #

8 PM

Running 31:00 [3] 6.3 km (4:55 / km) +100m 4:34 / km

Late loosener around Torrens and Pearce. Another benefit of running the shorter race yesterday is no DOMS today.

Sunday Jan 20, 2019 #

7 AM

Running race (Kowen Trail Run) 50:20 [5] 11.7 km (4:18 / km) +350m 3:45 / km

Ran the 21km last year mainly on big wide fire trails and got all jealous of the 12km runners who got to spend most of the race on purpose-built windy single tracks. So I didn't want to miss out on that this year, and it didn't disappoint: probably the most fun race route I've run around here, great to do it over a shorter distance where you can really push, and with all the big boys running the 21km I had a relatively peaceful experience. Pleased with my race - felt strong to the end and had a big smile on my face most of the way. Speed isn't great but nice to be able to keep pushing. Took the CR, which was nice because it partially offset losing my 21km at the same time! (although that was to the legend that is Shaun Creighton, and by only 1min, so I'm happy to accept that)

Running warm up/down 27:00 [2] 4.6 km (5:52 / km) +100m 5:18 / km

Warm-up and down with Mark, plus a bunch of other 21km runners for the warm-down (incl Shaun).

Saturday Jan 19, 2019 #

6 PM

Running 38:00 [3] 7.8 km (4:52 / km) +230m 4:15 / km

Ran to Maccas in Erindale for dinner. Nice route going over Farrer and the Little Mt Wanniassa (presumably what it's called), and a very McHappy ending.

Friday Jan 18, 2019 #

Note
(rest day)

Too busy today.

Thursday Jan 17, 2019 #

7 AM

Running 29:00 [3] 6.3 km (4:36 / km)

Yesterday wrecked me, and another 40 degree day forecast today, but still wanted to squeeze something in, so I got the bus most of the way to work then minced around the central basin for a bit. Quite a nice morning out.

Wednesday Jan 16, 2019 #

7 AM

Running 1:17:00 [3] 16.6 km (4:38 / km) +180m 4:24 / km

IW with Sam and Jacob. Ok to start with but a combination of factors resulted in me hitting the wall and having to walk the last couple of kms.

Tuesday Jan 15, 2019 #

7 AM

Running 57:00 [3] 12.6 km (4:31 / km) +150m 4:16 / km

IW the straight (but boring) way.

Monday Jan 14, 2019 #

12 PM

Running 35:00 [3] 6.5 km (5:23 / km) +160m 4:48 / km

LBM with Tomas at lunch. It was pretty warm and muggy.

Sunday Jan 13, 2019 #

1 PM

Running 45:00 [3] 9.4 km (4:47 / km) +250m 4:14 / km

Fairly solid Cooleman run, finishing with a slog up Arawang. It was about 32 degrees and I ran in sunglasses for the first time in my life.

Saturday Jan 12, 2019 #

11 AM

Running 52:00 [3] 10.5 km (4:57 / km) +310m 4:19 / km

Mugga at Red Hill run - pretty warm out and I felt rather wrecked at the end.

Friday Jan 11, 2019 #

6 PM

Running 30:00 [3] 6.1 km (4:55 / km) +250m 4:05 / km

Evening usual Taylor climb loop - let myself go a bit on the down.

Thursday Jan 10, 2019 #

8 PM

Running 33:00 [3] 6.6 km (5:00 / km) +160m 4:28 / km

Have had a bit of a cold since going back to work - this was the first run back so I did a gentle loop of Taylor in the twilight (took a headtorch, but didn't quite need it)

Friday Jan 4, 2019 #

12 PM

Running 32:00 [3] 6.8 km (4:42 / km) +90m 4:25 / km

Had been for a dip at London Bridge in the morning. On the drive home Grace dropped me at Isaacs and I pootled back trying not to die in 35 degree heat.

Thursday Jan 3, 2019 #

7 PM

Running 1:00:00 [3] 12.1 km (4:58 / km) +360m 4:19 / km

Isaacs and Farrer in the evening as it was starting to cool down a touch.

Wednesday Jan 2, 2019 #

8 AM

Running 1:35:00 [3] 19.5 km (4:52 / km) +340m 4:29 / km

Long run from home to Pine Island. Nice route, getting a bit warm as it progressed. Good to cool off with a swim with the little'uns.

Tuesday Jan 1, 2019 #

5 PM

Running 40:00 [3] 8.1 km (4:56 / km) +290m 4:11 / km

Up, down and then around Taylor.

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