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Training Log Archive: Craney

In the 7 days ending Jan 8, 2017:

activity # timemileskm+m
  Running8 8:37:48 69.59(7:26) 112.0(4:37) 1920
  Total8 8:37:48 69.59(7:26) 112.0(4:37) 1920

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Sunday Jan 8, 2017 #

7 AM

Running 1:48:08 [3] 21.1 km (5:07 / km) +480m 4:36 / km

Long run around Woden with Tomas. Fairly early start to avoid the heat, which was manageable this time due to less wine/beer than usual the night before. Felt alright once my body woke up, although a little stiff the whole way. Time flew by having a good old chinwag most of the way.

Saturday Jan 7, 2017 #

8 AM

Running race 16:40 [5] 5.0 km (3:20 / km)

Tuggers Parkrun. Not exactly Kris Jones but got about what I expected/hoped, so happy enough with that. Hopefully will get down towards 16:15 by Easter. Set off fairly hard and got a lead, but a decent field out today so was forced to hang on. Did slow a touch - 8:15 for the first half and 8:25 for the return.

Also found out that the Tassie NOL long is a mass-start hagaby, which is odd. I had presumed Pittwater was chosen as it would make a relevant sand-dune practice for Oceania. That seemed to be substantiated when the race became a selection for the bushies team, with its importance heightened as one of two WOC long selection races. But now all semblance of relevance is gone. Oh well, will be fun. Just seems odd.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)

Friday Jan 6, 2017 #

12 PM

Running 39:00 [3] 9.4 km (4:09 / km) +20m 4:06 / km

East Basin loop at lunch at a fairly steady pace. Felt alright.

Thursday Jan 5, 2017 #

8 AM

Running 46:00 [3] 9.6 km (4:47 / km) +180m 4:23 / km

IW fairly gently.
5 PM

Running 22:00 [5] 5.5 km (4:00 / km) +130m 3:35 / km

HFW via back of Mugga with 4.4 x 5mins intervals thrown in (the 0.4 interval was because I pressed the wrong button on my watch). Pushed quite hard and felt alright. They're re-routing the centenary way so that it doesn't go round the back of Mugga any more and instead goes around the front of Mugga. Path's still there though.

Running 23:00 [3] 5.0 km (4:36 / km) +60m 4:20 / km

Other bits of the run (inc 2min recoveries).

Wednesday Jan 4, 2017 #

7 AM

Running 1:22:00 [3] 17.7 km (4:38 / km) +320m 4:15 / km

Earlyish longish run into work via the back of Torrens, Farrer, Isaacs and Red Hill. Overcast and cool morning. Felt really rather good in the legs. Bacon and egg roll as a reward upon arrival.

Tuesday Jan 3, 2017 #

12 PM

Running 46:00 [3] 10.4 km (4:25 / km) +160m 4:06 / km

Back at work but a new Garmin to test out so did a lunch run to the south bit of Red Hill ridgeline. Felt pretty good.

Monday Jan 2, 2017 #

8 AM

Running 2:00:00 [3] 25.3 km (4:45 / km) +570m 4:16 / km

Camped at Bendeela in Kangaroo Valley, so headed out for a long run in the morning exploring some fire trails in Morton NP. First did a loop down to Beehive Point on the edge of Lake Yarrunga - that was quite picturesque and there were some cool sandstone pagodas on the way down. Refuelled back at the car and then did an out and back on Griffins Fire Trail to the ruins of an old farmhouse. A decent climb on the way back. Felt pretty good most of the way.

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