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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craney

In the 7 days ending May 6, 2012:

activity # timemileskm+m
  Running7 5:21:00 44.74(7:10) 72.0(4:28)
  Orienteering2 1:59:02 11.81(10:05) 19.0(6:16)
  Total7 7:20:02 56.54(7:47) 91.0(4:50)

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Sunday May 6, 2012 #

10 AM

Orienteering race (ACT Long Champs -Glendale) 1:24:49 [5] 12.0 km (7:04 / km)
shoes: Inov8 oroc 280

Enjoyed this a lot. Lots of granite, contours, scrub and hardly any paths - nothing like this in the UK, maybe a few Spanish areas come close. It had overgrown a bit since the map was made, and the first few controls were like a real adventure crashing through thick scrub hoping to find a massive rock or two. I did badly here, dropping 5mins by #6 (3mins behind Gracie on a very similar course!). #1 was weird - I went in from my AP but nothing fitted, so I went back out to check I was right, and I was, so I went back in in the same place and it all fitted this time. 2mins dropped. #3 I lost contact and tried to wing it - fail. Another 2mins dropped. #5 and #6 were hesitant (and a bit lucky). Anyway, not in a boo as it wasn't a big race and I was just loving the adventurey feel of it. It actually got a lot more open from this point too, it turned out, so I was able to get into a bit more of a rhythm and hardly dropped any more time over the course. There was a really long leg with 4 totally different but equally valid route choices. Mine was ok, but Olle was a bit quicker on his. Pleased how I felt physically in general and my orienteering felt like it was starting to come back to me as the course went on - defo been suffering from the lack of practice. Great day out though, can see myself continuing to enjoy orienteering for a while longer yet.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 oroc 280

Quite a long uphill jog to the start.

Saturday May 5, 2012 #

1 PM

Orienteering race (ACT Middle Champs - Kowen) 34:13 [5] 7.0 km (4:53 / km)
shoes: Inov-8 X-talon 212

Really fast open pine forest - reminded me a lot of those ones near Belfast in South Africa. Scope for wobbling due to vagueness on slopes. Mainly hit things fine - a few misses/hesitations that could've been punished in a fast race like this. Felt reasonably comfortable running but not breathing great and not feeling fast - certainly couldn't have gone any faster today. Took the win from Olle and Shep about 1min down - they'll both rape me on the handicap though.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov-8 X-talon 212

Friday May 4, 2012 #

6 PM

Running 42:00 [3] 10.0 km (4:12 / km)
shoes: Brooks Defyance

East basin loop at night - the moon was so bright, could easily have off-roaded if I'd wanted to.

Thursday May 3, 2012 #

6 PM

Running 1:06:00 [3] 14.0 km (4:43 / km)

Headtorch run up Davo and Red Hill. Lovely clear (but really cold!) night, felt pretty good.

Wednesday May 2, 2012 #

6 PM

Running 25:00 [5] 7.0 km (3:34 / km)
shoes: Brooks Defyance

5x5mins wiggling round roads in Griffith, Narrabundah and Red Hill. Street lighting is shocking here - have to run on the roads as the pavements are too dark and bumpy, I guess it's because there's nowhere for anyone in the suburbs to walk to in the evenings. Anyway, the run was good, felt like my legs were going ok.

Running 31:00 [3] 7.0 km (4:26 / km)
shoes: Brooks Defyance

Tuesday May 1, 2012 #

7 PM

Running 42:00 [3] 10.0 km (4:12 / km)
shoes: Brooks Defyance

Cruise round the lake. Pretty wintery cold air on my chest run.

Monday Apr 30, 2012 #

5 PM

Running intervals 20:00 [5] 6.0 km (3:20 / km)
shoes: Brooks Defyance

Met with Olle at Blundell's Cottage and did 4x5mins on the lit path between the bridges. Was good to do some intervals for the first time in a while - very grateful to Olle for dragging me out! The first 2 felt tough to me - Olle said we were going to do 3.30mpk pace, but since I didn't have a watch I sat on his shoulder and thought it was feeling quite tough. Turned out it was 3.17-3.20. Then felt pretty good on the 3rd and 4th so pushed on a bit quicker than that. Nice session - need more like these.

Running 55:00 [3] 12.0 km (4:35 / km)
shoes: Brooks Defyance

Various jogging from work to Blundell's cottage, a bit of a warm-up with Olle, back to work after the sesh, then home.

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