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Training Log Archive: Craney

In the 7 days ending Feb 3, 2013:

activity

time

miles

Running

6:59:35

55.3

(7:35)

89.0

(4:43)

800

Orienteering

25:30

2.8

(9:07)

4.5

(5:40)

Total

7:25:05

58.1

(7:40)

93.5

(4:46)

800

1:56

0:00

» now

Sunday Feb 3, 2013 #

7 AM

Running race (Mt Tennent race) 1:48:00 [4] 25.0 km (4:19 / km) +800m 3:43 / km
shoes: Brooks Defyance

Fairly long mountain race in Namadgi - all on 4WD tracks as per usual and quite a convoluted route (3 out and backs). Still, lovely day and all very scenic, so I enjoyed myself. On my own from the start so was able to relax and pace myself quite well. Got up Tennent not too bad but by 20km was feeling pretty achy.

C • Great run 4

Running 8:00 [2] 1.5 km (5:20 / km)
shoes: Brooks Defyance

Saturday Feb 2, 2013 #

4 PM

Running 41:00 [3] 8.0 km (5:08 / km)
shoes: Brooks Defyance

Fairly gentle on Redders.

Friday Feb 1, 2013 #

7 AM

Running 1:00:00 [3] 13.0 km (4:37 / km)
shoes: Brooks Defyance

Davo and Redders - a bit stiff.

Thursday Jan 31, 2013 #

7 AM

Running 36:00 [3] 8.0 km (4:30 / km)
shoes: Brooks Defyance

Morning run up Davo

6 PM

Running 1:04:00 [3] 12.0 km (5:20 / km)
shoes: Inov-8 X-talon 212

Steady run in Kowen pines running out through some terrain a bit, then on some fire trails and back along the fun Molonglo gorge trail. Saw a big fat echidna.

Wednesday Jan 30, 2013 #

7 AM

Running 45:00 [3] 9.0 km (5:00 / km)
shoes: Brooks Defyance

Nice cruise round the East Basin - saw some Black-faced Cuckoo-shrikes and some Red-rumped Parrots.

6 PM

Orienteering race (Twilight - Black Mt) 25:30 [4] 4.5 km (5:40 / km)
shoes: Inov-8 X-talon 212

Had a bit of a mare - tried to attack the first few but kept coming off line. Probably >90% my fault (I didn't have a compass and I wasn't concentrating enough) but I have a suspicion the map/contours/control-placement was a bit iffy too. After that lost heart a bit and got in a boo, although I perked up a bit after going through the underpass as the last bit was quite cool.

C • contours and watercourses 3

Running warm up/down 19:30 [2] 3.5 km (5:34 / km)
shoes: Brooks Defyance

Tuesday Jan 29, 2013 #

6 PM

Running race (Stromlo XC) 16:05 [5] 5.0 km (3:13 / km)
shoes: New Balance 769

Good turnout tonight for the first in the summer series of 5kms - I'll try and get along to a few, but not all, of these I think. Felt comfortable sitting on the shoulder of the leader for the first 2km, but aware that the pace was probs a bit high - but Olle and Lachy were right behind so I wasn't gonna let up. Got a bit of a lead on the first uphill, and was basically forced to try and hang onto it from there. Didn't really pull away over the rest of the course but just did enough - really stuffed at the end. Good running from the young guys just behind - it'll be a tough job to keep them behind me in other races this year. Reasonably happy with the time - course is maybe 50m short, but the hills and grass probs over compensate for that. I ran 15:40 on this course exactly 5 years ago to the day though...

Running warm up/down 22:00 [2] 4.0 km (5:30 / km)
shoes: New Balance 769

Monday Jan 28, 2013 #

Note
(rest day)

Very wet, drizzly day, so we did a spot of tea-shopping in Bermy, headed to some nice headlands and drove back to Canberra via Araluen, which was a very nice road. Spotted a couple of Black-faced Monarchs at the Deau River campground.

C • They don't have roads like that in Bristol 3

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