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Training Log Archive: Craney

In the 7 days ending Jan 15:

activity # timemileskm+m
  Running8 7:11:00 55.36(7:47) 89.1(4:50) 1490
  Total8 7:11:00 55.36(7:47) 89.1(4:50) 1490

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MoTuWeThFrSaSu

Sunday Jan 15 #

2 PM

Running 24:30 [5] 5.7 km (4:18 / km) +150m 3:48 / km

Took Florence for a little walk at Sawpit Creek while Grace ran up from Thredbo River. Then went to Charlottes Pass for a walk up Mt Stilwell. Florence was impressive walking all the way down on her own.

Then I did the Sawpit Creek loop track at a tempo pace. Was pretty tough with a fair few solid climbs and some fun technical sections, plus it was quite warm and my legs were feeling a bit heavy from all the other weekend activities. Great path though - much enjoyment had by all.

Then drove home with a stop off at Rose Cottage for dinner.

Running 16:30 [3] 2.9 km (5:41 / km) +60m 5:09 / km

Steady warm-up loop below the carpark and a short warm-down.

Saturday Jan 14 #

10 AM

Running 1:01:00 [3] 9.8 km (6:13 / km) +210m 5:37 / km

Down in the snowies for the weekend, so met up with Rob and Jase for a gentle run from Thredbo to Dead Horse Gap and back. They were both fairly rooted from a 7hr epic run three days prior, so was nice to just sit back and have a natter along what is one of the prettiest paths that I know of.

Afterwards Gracie took Florence on the bobsleigh, then we had a dip in the river at Ngarigo, beer at Wild Brumby, potter along the lake at Jindy and dinner at the hotel.

Friday Jan 13 #

12 PM

Running 43:00 [3] 9.7 km (4:26 / km) +20m 4:23 / km

Lunchtime East Basin route with a quick stop to unsuccessfully look for a Tawny Grassbird at the wetlands. Fortunately today's high of 39 degrees didn't hit til 3pm, so it wasn't too bad at midday.

Thursday Jan 12 #

9 AM

Running 45:00 [3] 9.4 km (4:47 / km) +100m 4:33 / km

Fairly gentle IW on flattish route via hospital and Red Hill saddle. Felt ok.
5 PM

Running 24:00 [5] 6.0 km (4:00 / km) +180m 3:29 / km

8x3mins on my HFW via Mugga (reroute of centenial path). Probs should have swapped my sessions today as it was 34 degrees when I ran this. Still, all good resilience training. 6 of the 8 reps were uphill, so a pretty good session. Bumped into Sam around the back of O'Malley.

Running 19:00 [2] 3.6 km (5:17 / km) +30m 5:04 / km

8mins warm-up, 1min recovery jogs and short warm-down.

Wednesday Jan 11 #

7 AM

Running 1:33:00 [3] 19.7 km (4:43 / km) +220m 4:28 / km

Longish IW with some of the southside gang - Brad, Sam and Adam. Legs quite heavy but we were moving at a decent pace. Nice to have company and chat the whole way. Lovely sunny day but really warm given how early is was - 27 degrees when I got to the office at just before 9am. Sweated a lot.

Tuesday Jan 10 #

12 PM

Running intervals 30:00 [4] 7.5 km (4:00 / km) +120m 3:42 / km

6x5mins mainly on singletrack on Red Hill. Bit of a scorcher so more fartlek-y/solid than flat out. Kept going ok.

Running 27:00 [2] 5.4 km (5:00 / km) +90m 4:37 / km

2min recovery jogs + about 8mins each warm-up/down.

Monday Jan 9 #

8 PM

Running 48:00 [3] 9.4 km (5:06 / km) +310m 4:23 / km

Fairly late run around, and finally up, Mt Taylor. Felt alright and good to get out after the day had started to cool down.

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