Training Log Archive: CraneyIn the 7 days ending Jan 29, 2017:
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Sunday Jan 29, 2017 #
7 AM
Running 2:03:00 [3] 25.1 km (4:54 / km) +620m 4:22 / km
Fortunately got out early today, so much more palatable conditions for a long run - first one for a while. Nice route over Farrer Ridge, down to Fadden Pines, back around Wanniassa, along Isaacs, through Mugga to Hindmarsh and then a fairly direct route home as I realised I'd slightly misjudged how far I could go. Felt pretty good most of the way.
Saturday Jan 28, 2017 #
4 PM
Running 30:00 [5] 8.4 km (3:34 / km) +60m 3:27 / km
Only chance to run today was mid/late afternoon, just as the mercury was touching around 36. I actually find doing longish reps the best way to do a run in those conditions as it gives something to focus on (and you don't need to run for as long to get the same training benefit as going slower). So did 3x10mins on a net slightly downhill route to Weston Park, where I met Grace and Florence. Fairly happy with how it went.
Running warm up/down 21:00 [2] 3.9 km (5:23 / km) +90m 4:50 / km
Friday Jan 27, 2017 #
1 PM
Running 42:00 [3] 10.5 km (4:00 / km) +10m 3:59 / km
Lunch run around the East Basin with Jasen. Wasn't as hot as forecast ('only' 30) and we mixed things up by running clockwise - so ended up a good little jaunt, albeit a bit faster than we'd both agreed we'd run at the start of the run.
Thursday Jan 26, 2017 #
3 PM
Orienteering 30:00 [4] 5.5 km (5:27 / km) +150m 4:48 / km
O intervals on Isaacs. Tried to keep to the nice pines, as much for the relevant running technique than actual o practice. Felt a bit unco at first but got more used to it. Final couple of efforts were quite rough and stony, so I got in a bit of a boo.
Running 31:00 [3] 4.6 km (6:44 / km) +150m 5:48 / km
Jogging between reps.
Wednesday Jan 25, 2017 #
7 AM
Running 1:27:00 [3] 19.2 km (4:32 / km) +220m 4:17 / km
Usual Wednesday longish run in with a large group - Tomas, Sam, Jasen, Brad, Adam and Mark. A bit cooler today and pace was fairly moderate so felt ok.
Tuesday Jan 24, 2017 #
8 AM
Running intervals 30:00 [4] 7.5 km (4:00 / km) +170m 3:36 / km
After dropping Florence at daycare, nipped out for a morning interval session: 10x3mins on a big loop around Red Hill. Feeling really heavy-legged still though, so it was quite an effort and I never really got any kind of decent tempo going. It was warm as well, and very humid - sweated buckets! Still, did it.
Running warm up/down 20:00 [2] 3.5 km (5:43 / km) +40m 5:24 / km
7mins up, 1min recoveries and 3mins down.
Monday Jan 23, 2017 #
12 PM
Running 44:00 [3] 9.1 km (4:50 / km) +190m 4:23 / km
Lunch run up Davo and Red Hill. It was quite hot and I was feeling really heavy-legged, so was quite a plod. Unsurprising really.