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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craney

In the 7 days ending May 27:

activity # timemileskm+m
  Running6 3:50:00 31.38(7:20) 50.5(4:33) 820
  Orienteering2 55:00 5.84(9:25) 9.4(5:51) 450
  Total6 4:45:00 37.22(7:39) 59.9(4:45) 1270

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MoTuWeThFrSaSu

Sunday May 27 #

3 PM

Orienteering 30:00 [3] 4.0 km (7:30 / km) +250m 5:43 / km

A couple of control picks on Mt Taylor, practicing running in thick and tough terrain while keeping the nav smooth. It went ok. Tweaked my ankle near the end, but it seems ok now.

Running 26:00 [3] 4.1 km (6:20 / km) +180m 5:12 / km

Saturday May 26 #

11 AM

Running 35:00 [4] 8.2 km (4:16 / km) +200m 3:48 / km

After some tasty churros in Woden, I did a tempo hour around the back of Mt Taylor to Farrer, then did the Farrer orienteering, then an extra few minutes to complete the hour. Not feeling particularly great but was able to keep pushing the whole way. Will be needing a few more sessions of this ilk over the coming weeks.

Orienteering 25:00 [4] 5.4 km (4:38 / km) +200m 3:54 / km

The orienteering component. Wasn't overly focussed on the nav and just in road running gear (sans compass), but it was good practice anyway.

Running warm up/down 17:00 [2] 3.6 km (4:43 / km) +30m 4:32 / km

Friday May 25 #

Running 29:00 [3] 6.1 km (4:45 / km) +130m 4:18 / km

Ran to Flight Centre (3mins), then spent an hour while they searched multiple flight options to Latvia that were no cheaper than the ones I'd already found online, then a short run around a bit of Ainslie with my tickets :)

Thursday May 24 #

12 PM

Running intervals 20:00 [5] 5.6 km (3:34 / km) +50m 3:25 / km

10x90secs, with 30secs in between still at a reasonable lick - stole the idea from Robw.

Running 18:00 [3] 3.8 km (4:44 / km) +40m 4:30 / km

Wednesday May 23 #

Note
(rest day)

Birthday day off running :)

Tuesday May 22 #

12 PM

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

Given the long race still being in my legs my plan was to do some solid intervals around Ainslie without over exerting myself. Unfortunately I bumped into Marty on my way there and found myself asking him if he wanted to join me. Cue 6x hard 3 minute efforts trying to hang onto the back of him! Not the ideal day to do my first interval session with Marty, but it was a good tough session and I was pretty pleased with how it went all things considered.

Running 31:00 [3] 6.0 km (5:10 / km) +60m 4:55 / km

1min recoveries + around 12mins each way to/from the start/finish.

Monday May 21 #

12 PM

Running 36:00 [3] 7.9 km (4:33 / km) +50m 4:25 / km

Central basin loop - feeling slightly sore.

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