Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craney

In the 7 days ending Nov 11, 2012:

activity

time

miles

Running

6:20:12

54.0

(7:02)

86.91

(4:22)

645

Orienteering

41:00

4.97

(8:15)

8.0

(5:08)

Total

7:01:12

58.97

(7:09)

94.91

(4:26)

645

1:36

0:00

» now

Sunday Nov 11, 2012 #

7 AM

Running race (Deep Space Half Marathon) 1:26:32 [5] 21.1 km (4:06 / km) +645m 3:33 / km
shoes: Brooks Glycerin

Hilly half marathon on fire trails from Honeysuckle Creek. Inexplicably the race started at 7.30am which, as well as being far too early for a Sunday, meant it was fricken freezing. The marathon had already started at 6.30am, which is just silly. Anyway, ran side-by-side with Olle for the first couple of km before getting ahead on the uphill drag from 2km to 3km. Long downhill from 3km to 8km was fun, then popped out into Orroral Valley, which was lovely and sunny. 8km to 14km were undulating but my legs were getting pretty heavy on the ups. 14km to 18km was a killer uphill though - I managed to run it all but my legs were screaming. Fortunately the last 3km was downhill/flat. Happy enough with the time, although sub-85 would've been doable if I'd done the big climb better.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Brooks Glycerin

Gentle warm-up, no warm-down. Won a 1.5l bottle of wine, which will complement Gracie's 1.5l bottle of wine very well.

Saturday Nov 10, 2012 #

3 PM

Running 1:05:17 [3] 14.07 km (4:38 / km)
shoes: Brooks Glycerin

Steady run on Farrer, Wanniassa and Isaacs - felt alright. 'Discovered' Fyshwick freshfood markets today - awesome! Can't believe I've poured so much money into evil Coles over the last year. Not any more. Also looking forward to working my way through the proper beer complete with taste that the bottle-o there sells.

Friday Nov 9, 2012 #

12 PM

Running intervals 18:00 [5] 5.5 km (3:16 / km)
shoes: Brooks Glycerin

6x3mins at lunchtime from work and around Red Hill - set off a bit fast and the first 5 were net uphill so I was really rooted by the end. The last one would've been pretty slow.

Running 24:00 [2] 4.5 km (5:20 / km)
shoes: Brooks Glycerin

10min warm-up, 1min in betweens, whatever adds up to 42 as a warm-down.

Thursday Nov 8, 2012 #

6 PM

Running 44:00 [3] 9.62 km (4:34 / km)
shoes: Brooks Glycerin

Gentle run over peacock hill (saw a fair few of them) and up to Davo and back. Nice evening but I was feeling pretty stuffed.

Wednesday Nov 7, 2012 #

6 PM

Orienteering race (Twilight #3 - Radford) 21:00 [5] 4.0 km (5:15 / km)
shoes: Inov-8 X-talon 212

1:3000 sprint in some drizzle round a college. Can't say I enjoyed it all that much - the map and course were questionable in a few places.

Orienteering 20:00 [4] 4.0 km (5:00 / km)
shoes: Inov-8 X-talon 212

Re-ran the course much slower but with the advantage of knowing where the better lines were.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov-8 X-talon 212

Tuesday Nov 6, 2012 #

6 PM

Running 1:01:00 [3] 13.0 km (4:42 / km)
shoes: Brooks Glycerin

Fairly gentle run on Davo and Redders - muggy evening. Legs still a bit stiff but recovering pretty quick.

Monday Nov 5, 2012 #

6 PM

Running 1:01:23 [3] 15.12 km (4:04 / km)
shoes: Brooks Glycerin

Definitely keen for a flat one today, so did the Central and East Basins. Pace started pretty sedately, but I felt ok and it gradually got quicker. Warm, humid evening.

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