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Training Log Archive: Craney

In the 31 days ending Mar 31:

activity	#	time	miles		km		+m
Running	18	12:22:00	83.2	(8:55)	133.9	(5:32)	3150
Orienteering	6	4:41:41	27.4	(10:17)	44.1	(6:23)	1340
Total	19	17:03:41	110.6	(9:15)	178.0	(5:45)	4490

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Sunday Mar 31 #

12 PM

Orienteering race (Easter Day 2) 1:10:00 [5] 12.0 km (5:50 / km) +260m 5:16 / km

At Ngaralta Country, 1st on M40. Not fun, verging on dangerous conditions. I'm going to say it was 35 degrees by 12:06pm when I started on a 100% sun-exposed course of 11km. Took my bladder, which was a bit annoying but at least meant I made it round. Heart rate crept up to 190 by the end and I was wrecked. Took several hours and many litres to feel vaguely normal again. Fitness isn't great it's true but even if it was I still think the heat would have got me. Lucky no-one (as far as I know) got seriously ill. Suggest a rethink of logistics next time it's in similar terrain/weather.

C • Heat 29

Saturday Mar 30 #

10 AM

Orienteering race (Easter Day 1) 31:00 [4] 5.7 km (5:26 / km) +190m 4:40 / km

At Pymton, 1st on M40. Fun course with some short legs in rough rocky scrub and some longer transport legs across easy paddocks. Realised at #1 that I'd left my compass in my bag but it didn't matter because it was either fine point to point navigation or look up and leg it. Had a clean run and felt pretty good again - achilles just coming on a bit towards the end. Promising.

Running 9:00 [2] 1.6 km (5:37 / km)

Friday Mar 29 #

1 PM

Orienteering (Easter Prologue ) 17:41 [4] 3.7 km (4:47 / km) +90m 4:16 / km

At Heathfield School, SA. Came 12th on M21E. Fun course in fiddly buildings, then into some bush and back into the buildings. Ran pretty smoothly, focused quite well and was surprised not to feel any of my niggles. Just unfit but that can be worked on.

Running 20:00 [2] 3.9 km (5:08 / km) +60m 4:46 / km

Thursday Mar 28 #

7 AM

Running 38:00 [2] 6.7 km (5:40 / km) +150m 5:06 / km

Early slow jog on the ridges before packing and flying to Adelaide.

Wednesday Mar 27 #

6 PM

Running 20:00 [2] 3.7 km (5:24 / km) +60m 5:00 / km

Post physio jog on Farrer. Very sore but more from the physio itself than the niggles - hopefully.

Tuesday Mar 26 #

7 AM

Running 45:00 [3] 8.3 km (5:25 / km) +190m 4:52 / km

Shuffle around Taylor. Full moonset at sunrise meant for some astronomical distractions.

Sunday Mar 24 #

10 AM

Orienteering 32:00 [3] 5.5 km (5:49 / km) +200m 4:55 / km

Stromlo relay with Grace. Messed up #2 but was fairly smooth after that and, although I was slow, my niggles seemed under control.

Running 13:00 [2] 2.3 km (5:39 / km) +40m 5:12 / km

Saturday Mar 23 #

7 AM

Running 1:25:00 [2] 15.0 km (5:40 / km) +450m 4:56 / km

Longer jog to the tops of Isaacs, Wanniassa, Mediocre and Farrer. Felt fresh the whole way and the glute was a bit better than the last few days - but achilles a touch worse. Still, enjoyed the run, it was nice and cool, and the views were spectacular as ever.

Friday Mar 22 #

7 AM

Running 55:00 [2] 10.5 km (5:14 / km) +160m 4:52 / km

Isaacs jog. Enjoying the easy paces running this week and feeling quite good in general. Glute still throbbing constantly though which is annoying.

Thursday Mar 21 #

7 AM

Running 52:00 [2] 9.6 km (5:25 / km) +190m 4:56 / km

Pleasant plod around Wanniassa and Isaacs. Freeeeezing - almost literally. According to Blair the 4th biggest drop in daily minimums in Canberra on record.

Wednesday Mar 20 #

7 AM

Running 41:00 [2] 7.6 km (5:24 / km) +130m 4:58 / km

Another plod/shuffle, along the edge of Taylor this time. Again just about keeping a lid on the niggles. Heavy rain when I woke up but fortunately it stopped for the run, which was very muggy with some atmospheric fog hanging around.

Tuesday Mar 19 #

7 AM

Running 42:00 [2] 7.4 km (5:41 / km) +180m 5:04 / km

Morning jog on Isaacs and up to the top of Farrer hill for a change. Shuffled along slowly to keep a lid on niggles. Still more fatigued than I should be. Good to get out and do something though.

Monday Mar 18 #

Note
(rest day)

Sunday Mar 17 #

10 AM

Orienteering (NSW State League - Ophir) 1:37:00 [3] 11.8 km (8:13 / km) +440m 6:56 / km

Another of those 'quickly email Easter organisers and change entry post race' days. Nice terrain with some cool gold mining and classic spur gully. Struggling to run properly with the niggles but was moving ok for the first half. Then got tireder and sorer in combination and gradually ground to almost a halt. I think I'm quite run down as well as a bit injured. M40 at Easter will be much less stressful.

C • If only 3

C • M40 1

Running 7:00 [2] 1.3 km (5:23 / km) +20m 5:00 / km

Saturday Mar 16 #

1 PM

Orienteering (NSW State League) 34:00 [3] 5.4 km (6:18 / km) +160m 5:29 / km

Roseberg Middle distance. Nice forest with some nice rocks. Not the most inspiring course planning but I enjoyed being out there. Quite a clean run - just a bit off the straight line on the long legs but fine otherwise. Soreness meant I was shuffling through the terrain.

Running 10:00 [2] 1.9 km (5:16 / km) +20m 5:00 / km

Friday Mar 15 #

7 AM

Running 43:00 [3] 8.7 km (4:57 / km) +120m 4:37 / km

Usual Friday morning jog. Finally some rain came overnight, which made things feel fresher.

Thursday Mar 14 #

7 AM

Running 54:00 [3] 10.5 km (5:09 / km) +190m 4:43 / km

Morning jog on Isaacs and Wanniassa single tracks. Very humid and I was quite tired.

Wednesday Mar 13 #

7 AM

Running 52:00 [4] 11.0 km (4:44 / km) +200m 4:20 / km

Lap of Taylor with 4*5min efforts. Not terrible but not great either - still have the same niggles going on, which are a little restrictive.

Tuesday Mar 12 #

7 AM

Running 51:00 [3] 10.0 km (5:06 / km) +200m 4:38 / km

Morning run up Isaacs trig. Lovely sunrise, felt ok.

Monday Mar 11 #

7 AM

Running 1:45:00 [3] 13.9 km (7:33 / km) +790m 5:53 / km

Public holiday run up Mt Tennent with Sam. Got going reasonably ok on the upper section. Broke through the low clouds and were afforded with marvellous views.

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