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Training Log Archive: Craney

In the 7 days ending Dec 18, 2016:

activity # timemileskm+m
  Running5 4:57:00 36.97(8:02) 59.5(4:59) 1370
  Orienteering2 2:15:30 12.92(10:29) 20.8(6:31) 720
  Total6 7:12:30 49.9(8:40) 80.3(5:23) 2090

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Sunday Dec 18, 2016 #

11 AM

Orienteering 1:47:00 [3] 15.1 km (7:05 / km) +550m 6:00 / km

Checking out Glendale.

Saturday Dec 17, 2016 #

6 AM

Running 1:46:00 [3] 20.1 km (5:16 / km) +420m 4:46 / km

Lunchtime flight home so thought it'd be rude not to squeeze in an early morning long run. So I got a 6am Uber (get me) out to Spit Bridge, and ran along the coast path from there to Manly. Some great rocks, secluded beaches and seemingly wild bits of coastal national park. Stopped for water in Manly - wanted breakfast too since I hadn't eaten anything before the run, but decided to keep going on a loop around North Head. That was nice too although a few more roads and I was getting quite tired. Got back to Manly and treated myself to a smoothie and a couple of hash browns from Maccas while waiting for the ferry back to the city. A good morning out.

Friday Dec 16, 2016 #

Note
(rest day)

Up in Sydney today for work Christmas party in the evening.

Thursday Dec 15, 2016 #

12 PM

Running 1:33:00 [3] 19.2 km (4:51 / km) +610m 4:11 / km

Grace dropped me at Callum Brae and I ran home via a lap of Callum Brae, Isaacs, Farrer and Taylor. It was a grey, drizzly day so nice and cool. Seemed to feel better and better as it went on, which was a nice change after a few ropey weeks. Glad to make the last minute decision to throw Taylor in at the end for good measure.

Wednesday Dec 14, 2016 #

6 PM

Orienteering 28:30 [5] 5.7 km (5:00 / km) +170m 4:21 / km

Twilight race at Ainslie North. Did the green course with Florence (while Grace was running) and was impressed that she managed to run pretty much the whole thing (except for when there were scary ants that daddy had to carry her over). Then I did the Orange, which was quite a pleasant course taking in a reasonable variety of types of tree. Fairly simple navigation through the first half, so pushed quite hard. Then some contouring legs at #10 and #11 that should have been meat and drink, but managed to drop too low at the end of each - 20secs and 30secs mistakes respectively. Never felt all that good but moving ok.
https://www.livelox.com/Viewer/Twilight-10-Mt-Ains...

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)

Tuesday Dec 13, 2016 #

8 PM

Running 37:00 [3] 7.2 km (5:08 / km) +175m 4:35 / km

Was going to run at lunch today, but forgot my running shoes - maybe a subconscious deliberate decision as it was 32 degrees in the middle of the day. Ended up doing a late run around Isaacs in the dusk, which was lovely.

Monday Dec 12, 2016 #

12 PM

Running intervals 30:00 [4] 7.5 km (4:00 / km) +140m 3:40 / km

10x3mins around Red Hill. Just tried to run solidly as it was about 30 degrees with limited shade and a few hills. Kept going ok.

Running 21:00 [3] 4.0 km (5:15 / km) +25m 5:05 / km

~5mins before and after, plus 1min recovery jogging.

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