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Training Log Archive: Craney

In the 7 days ending May 13:

activity # timemileskm+m
  Running6 3:18:00 25.66(7:43) 41.3(4:48) 970
  Orienteering2 56:16 6.4(8:47) 10.3(5:28) 320
  Total6 4:14:16 32.06(7:56) 51.6(4:56) 1290

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Sunday May 13 #

10 AM

Orienteering race (ACT Middle Champs) 40:00 [5] 6.7 km (5:58 / km) +260m 5:00 / km

At Orroral Crossing. Quite an odd course. Varied terrain. Attacked the course, was a bit scrappy but doing ok for most of it, then came way off line at about the only place it was possible to do so and ditched nearly 3mins. Annoyingly it was at a site I’d already been too (but had deemed a bit iffy) when planning the ACT Long Champs last year. Doyley duly capitalised. Ah well - was moving ok.

Running warm up/down 15:00 [2] 2.8 km (5:21 / km) +90m 4:37 / km

Saturday May 12 #

2 PM

Orienteering race (ACT Sprint Champs) 16:16 [5] 3.6 km (4:31 / km) +60m 4:10 / km

At Canberra Grammar. Really fun twisty course on a 1:3000 map (much improved from the previous version). One notable mistake on #4 where I ran down a dead end, otherwise no mistakes as such. But really it was a game of trying to pick a route, not get disoriented and keep navigating ahead of where you actually were - did all of that stuff ok but room for improvement. Slippery underfoot with lots of steps.

Running warm up/down 30:00 [3] 6.0 km (5:00 / km) +50m 4:48 / km

Reasonable warm-up with Marty and Rob, shorter warm-down.

Friday May 11 #

Note
(rest day)

Freeeeezing

Thursday May 10 #

12 PM

Running 10:00 [5] 2.0 km (5:00 / km) +200m 3:20 / km

10x1min hills (30sec rec) on LBM and some of BBM.

Running warm up/down 30:00 [2] 5.8 km (5:10 / km) +80m 4:50 / km

Got an amusing spoof email today - it said they’re considering doing away with the prologue from the overall Easter times for elites because it’s too complex administratively!

Wednesday May 9 #

12 PM

Running 35:00 [3] 7.2 km (4:52 / km) +270m 4:06 / km

Lunch run up Blackie.

Tuesday May 8 #

12 PM

Running 18:00 [5] 5.2 km (3:28 / km) +80m 3:13 / km

6x3mins mainly on tarmac to Dickson and back through some of the Ainslie parkrun.

Running warm up/down 26:00 [2] 4.9 km (5:18 / km) +30m 5:09 / km

Monday May 7 #

12 PM

Running 34:00 [3] 7.4 km (4:36 / km) +170m 4:07 / km

Lunch run around LBM.

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