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Training Log Archive: Craney

In the 7 days ending Jul 9, 2017:

activity # timemileskm+m
  Orienteering3 3:47:09 21.44(10:36) 34.5(6:35) 780
  Running5 1:56:00 13.17(8:48) 21.2(5:28) 70
  Total5 5:43:09 34.61(9:55) 55.7(6:10) 850

» now

Sunday Jul 9, 2017 #

(rest day)

Entirely in the air or in Singapore Qantas lounge.

Saturday Jul 8, 2017 #

(rest day)

Start of a fairly epic journey home.

Friday Jul 7, 2017 #

2 PM

Orienteering race (WOC Relay) 38:20 [5] 5.9 km (6:30 / km) +200m 5:33 / km

At Vitipalu, brought the team home into 18th. Pretty good run all on my own after Tim and the Italian I set off with had some early problems. That suited me well today though as I was so tired - the Nav seemed quite easy at that pace! Lost a bit of time just before and after coming through the arena at halfway. 6min gap ahead to the team in front so the position couldn't have been all that much better realistically. Great fun race again.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)

Not much of a warm-down if I'm honest.

Thursday Jul 6, 2017 #

12 PM

Orienteering race (WOC Middle) 41:49 [5] 6.9 km (6:04 / km) +180m 5:22 / km

At Vitipalu, came 42nd. Good run. Particularly pleased with how I recovered mentally after a 1-1:30min error at #2. Rest of the course was in control and feeling good with good flow - only small misses at #7 and #11. Perhaps a bit conservative with the routes but my weakness is terrain speed so meh. Very glad in the warm-up to find my legs were going to play ball today - yesterday's stumble round the model was horrendous. Really appreciated a forest with firmish footing that you could actually run properly in. 2mins quicker was eminently doable and would've been nice as there were 5 Commonwealth rivals in that time! Anyway, main thing is that I had a great time out there and actually enjoyed it in a more orthodox sense of the word 'enjoy' than the long. Enough dwelling on that, got a relay to run tomorrow.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)

Wednesday Jul 5, 2017 #

10 AM

Running 21:00 [2] 2.9 km (7:14 / km) +40m 6:46 / km

Middle model. Ooh ouch legs not happy about this! Quelle surprise.

Tuesday Jul 4, 2017 #

1 PM

Orienteering race (WOC Loooooong) 2:27:00 [5] 21.7 km (6:46 / km) +400m 6:12 / km

At Rouge, came 45th. Awesome experience, so glad I did this. Ultimately I knew that however I ran I was going to come in a lowly position many minutes behind the winner. So it really was just about putting in a performance I could be proud of. I think I did that. Certainly proud just to finish it was that tough! Can't think of having ever done a tougher race. But I enjoyed it while out there, which was another aim. Yeah stuff could have gone better - got bogged down in micro routes to #2, lost focus/aggression/cleanness through #9 to #16, and crossed the gorge at a silly place (involving swimming) on #20. No idea what sort of time loss that added up to. Felt like #2 to #8 was a good section, and I was happy with how I finished (given the circumstances!).

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)

Warm-up only.

Monday Jul 3, 2017 #

11 AM

Running 40:00 [4] 9.8 km (4:05 / km) +30m 4:01 / km

Ran with Simon from the team house to Puhja at a decent pace. Then we did separate sessions on a gravel track there. I did 2x1km, which was randomly about 3.8 laps each time. Then ran home together cruisily. Felt good - just in time really.

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