Training Log Archive: CraneyIn the 7 days ending Mar 24, 2013:
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Sunday Mar 24, 2013 #
11 AM
Orienteering race (ACT League - Tharwa Tor) 37:36 [5] 7.0 km (5:22 / km)
shoes: Inov8 oroc 280
Following Gracie's ankle taping masterclass, I set off into the bush fairly hard trying to test out my ankle. The terrain was quite rutted with some long grass and rocks, so it was a good test for it! Took it quite gentle on the rougher sections, but overall was able to run pretty unhindered without any soreness :o) The course was really good fun - quite tricky in places but generally nice going, and I had a very clean run. Much better than last time I was here.
Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov8 oroc 280
Not too much of either - warm-up with Gracie and warm-down with RobW.
Saturday Mar 23, 2013 #
9 AM
Orienteering 1:08:00 [2] 8.0 km (8:30 / km)
shoes: Inov8 oroc 280
Glendale, with Lizzie, Lachy, Andrew and Rob. Shep planned us a monster 64 control, 6.4km control pick around some really good fun bits of granite - cheers Shep! Some of the 'white' was quite thick though. I plodded round pretty slow being careful for my, heavily strapped-up, ankle (which fortunately didn't cause me any problems). At that pace it was hard to do much technically wrong, but I did get pushed around more by the nasty bits than I perhaps would have in a race.
Friday Mar 22, 2013 #
5 PM
Running 20:00 [5] 6.0 km (3:20 / km)
shoes: Brooks Defyance
4x5mins on Davo fire trails - first couple with some good long climbs. Good to run fast for the first time in a couple of weeks. Then pub.
Running warm up/down 22:00 [2] 4.0 km (5:30 / km)
shoes: Brooks Defyance
Thursday Mar 21, 2013 #
6 PM
Running 58:00 [3] 13.0 km (4:28 / km)
shoes: Brooks Defyance
Drizzly run up Davo and Redders.
Wednesday Mar 20, 2013 #
6 PM
Orienteering 54:00 [4] 11.0 km (4:55 / km)
(injured) shoes: Brooks Defyance
Some fun sprint training organised/mapped/planned by Olle with the man himself, Lachy and Lizzie. Basically a loop of the central basin but with short sprint courses at the War Memorial, Commonwealth Park, Rose Gardens and Aspen Island. Ankle much better giving me very little jip at all. Feeling more optimistic about running at Easter now.
Tuesday Mar 19, 2013 #
6 PM
Running 57:00 [3] 13.0 km (4:23 / km)
(injured) shoes: Brooks Defyance
East and Central basins - ankle sore/achy the whole way, but pretty stable and swelling has gone down heaps. Able to run at a decent pace, which was nice. Lovely cool sunny evening - bumped into Olle too so ran with him for a bit.
Monday Mar 18, 2013 #
Note
(injured) (rest day)
Bit of a relapse today, need to give it the best chance of getting better by Easter.