Training Log Archive: CraneyIn the 7 days ending May 28, 2017:
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Sunday May 28, 2017 #
11 AM
Running 10:00 [3] 1.3 km (7:42 / km) +150m 4:53 / km
Steep warm-up to the start.
Orienteering (Castle Hill SL) 58:00 [4] 9.2 km (6:18 / km) +460m 5:03 / km
Good to be forced to push a bit harder for the first time in a while. Some nice sections of rocks and some nice bits of bush to run through. Also some other less positive things about the race today (e.g. start in wrong spot, map badly out of date, controls hidden in unmapped dark green). Physically I feel fairly strong but quite slow. Technically not great today.
Saturday May 27, 2017 #
3 PM
Orienteering 57:00 [3] 8.2 km (6:57 / km) +350m 5:44 / km
O-training on Farrer and Isaacs, more to just in terrain rather than actual nav practice. Included re-running the NOL course again but at cruisey pace this time.
Running 38:00 [3] 8.6 km (4:25 / km) +150m 4:04 / km
Friday May 26, 2017 #
12 PM
Running 1:05:00 [3] 14.5 km (4:29 / km) +260m 4:07 / km
Lunch run with Tomas round the back of Mt Mugga Mugga and back through Callum Brae. Quite a slog back to Kingston from there, so ran at a kind of tempo for a bit.
Thursday May 25, 2017 #
12 PM
Running 21:00 [4] 5.0 km (4:12 / km) +150m 3:39 / km
7x3mins on Red Hill. Pretty clunky.
Running 25:00 [3] 5.0 km (5:00 / km) +50m 4:46 / km
Wednesday May 24, 2017 #
6 AM
Running 1:58:00 [3] 24.5 km (4:49 / km) +300m 4:32 / km
Long IW via Farrer, Isaacs and Red Hill - with Tomas for the last bit. Quite misty and drizzly. Then did some of the WOD course steadily in Parkes but was feeling a bit over it all by then so only did 14/20 controls. Then the rest of the way in. Legs not grumbling too much but mentally very tired.
Tuesday May 23, 2017 #
4 PM
Running 36:00 [3] 7.4 km (4:52 / km) +120m 4:30 / km
Blergh
Monday May 22, 2017 #
12 PM
Running 56:00 [3] 9.5 km (5:54 / km) +550m 4:34 / km
WFH today so nipped out for three Taylors at lunch. Cracking sunny day. Felt a bit rougher in the legs than I thought I might, but not too bad all told.