Training Log Archive: CraneyIn the 7 days ending Mar 5, 2017:
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Sunday Mar 5, 2017 #
11 AM
Orienteering 48:00 [3] 7.6 km (6:19 / km) +200m 5:35 / km
Thought a touch of o training might be in order, so Grace and I headed out to Kowen pines. Of course these days it's relay style training with not looking after Florence as the baton. Had thought this was going to be fast pine practice, but found all the sticks and hills annoyingly difficult to run over so got quite bogged down. Also I was painfully hungry most of the way, which was a bit of a distraction. Still, technique was ok and I kept going alright. Then went to Bungendore and put the hunger pains away courtesy of a bacon and egg roll and chips at the wood works gallery.
Saturday Mar 4, 2017 #
8 AM
Running race 16:28 [5] 5.0 km (3:18 / km) +20m 3:14 / km
Debut run at Burley Griffin Parkrun. Happy enough with the time - some progress but still some way to go. Nice scenic course in parkland alongside the lake. A few undulations but nothing steep. Quite a wet day, which was a refreshing novelty. Felt quite good, if a little achy. Pace was pretty even (turned at 8:15).
Running warm up/down 25:00 [2] 5.0 km (5:00 / km) +20m 4:54 / km
15min warm-up/10min warm-down.
Friday Mar 3, 2017 #
12 PM
Running 46:00 [3] 10.3 km (4:28 / km) +60m 4:20 / km
Lunchtime run along the lake to Stirling Park and back round Parlo House. Not a lot to report to report really - felt ok.
Thursday Mar 2, 2017 #
5 PM
Running 55:00 [3] 11.7 km (4:42 / km) +200m 4:20 / km
HFW with Tomas via Red Hill south. A bit drizzly.
Wednesday Mar 1, 2017 #
7 AM
Running 1:26:00 [3] 18.8 km (4:34 / km) +200m 4:21 / km
IW with Sam the usual long way. Decent pace and felt alright. He's looking good for 6ft. Rewarded myself with maccas for lunch.
6 PM
Orienteering 19:30 [4] 4.6 km (4:14 / km) +25m 4:08 / km
Twilight race at Waramanga schools. Cool to run on a new map at 1:3000, with a couple of genuinely interesting controls. The rest of the course was a bit of a slog across playing fields with one or two gratuitous dog legs. Legs tired from this morning so couldn't run flat out. Came unstuck in a couple of places for various reasons that I guess were avoidable on my part.
https://www.livelox.com/Viewer/Twilight-15-Waraman...
https://www.livelox.com/Viewer/Twilight-15-Waraman...
Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
Tuesday Feb 28, 2017 #
12 PM
Running 18:10 [5] 5.5 km (3:18 / km) +20m 3:15 / km
5.5x1km around the East Basin. Really not up for this one - heavy legs, tired, slight sore throat (Florence and Grace have both been sick the last few days)... Dug in on the first few trying to keep a reasonable 3:15ish pace, but had to stop during the 5th. Really should have listened to myself and eased back. Did do the 6th rep at 3:23 - funny how much easier a few seconds feels.
Running warm up/down 23:00 [2] 3.6 km (6:23 / km) +10m 6:18 / km
Warm-up/down and 1:10 recoveries.
Monday Feb 27, 2017 #
2 PM
Running 42:00 [3] 9.2 km (4:34 / km) +30m 4:30 / km
Late lunch run around the central basin and a bit of Kingston Foreshore. Feeling a bit achy after yesterday's run.