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Training Log Archive: Craney

In the 7 days ending Jun 3:

activity # timemileskm+m
  Running6 4:56:00 38.65(7:40) 62.2(4:46) 1410
  Orienteering2 1:28:00 9.69(9:05) 15.6(5:38) 520
  Total6 6:24:00 48.34(7:57) 77.8(4:56) 1930

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Sunday Jun 3 #

10 AM

Orienteering race 57:00 [5] 11.6 km (4:55 / km) +270m 4:24 / km

Jim Sawkins mass start race at Wild Deer Sands. Small field of 5, but a great fun fiddly race - 34 controls amongst loads of small dot knolls and weird earthwall features, with bits of low vis light green. All the gaffling was over after about 5mins and unfortunately I hadn't managed to build enough of a gap over Marty in that time to get out of sight. So ensued a good 40min burn-up with Marty watching my every move and gaining a few seconds on me every time I had to wake up a control. It was great fun having him there though keeping my nav sharp and under pressure through the fiddly bits. Really happy with my flow for the most part, until #19 where I took us on a bit of an unnecessary excursion to the top of a parallel hill and lost a couple of minutes up there - lesson is to pay just as much attention (even more to direction) on the vague legs. Anyway, as the end drew near my mind started to turn to how I was actually going to win this thing given the chances of outsprinting Marty were nil. Distracted by these thoughts I made a small miss on #28 and Marty punched that one ahead of me. Ok I thought, no point just going back past him straight away so I let him lead on the way to #29. He was going the right way but hesitated in the circle, so I stopped too and worked things out. Then I saw the flag but realised that this was going to be my chance so I waited a bit til he was out of sight, then quietly punched (cursing the beep) and hammered it away. Unbeknownst to me, he saw me sprinting off and thought I'd seen the flag elsewhere so came after me for a bit, proceeding to lose some more time, and gave me the gap I needed. Kept it clean round the last few controls. All very sneaky and probably not my finest hour but he seemed polite enough about it afterwards anyway :s

Running warm up/down 21:00 [2] 4.5 km (4:40 / km) +100m 4:12 / km

Feeling pretty worn out on the warm-down.

Saturday Jun 2 #

9 AM

Orienteering 31:00 [3] 4.0 km (7:45 / km) +250m 5:54 / km

Tricky fairly rough course on Isaacs. Kept moving fairly well and was mostly accurate despite having to concentrate on where to put feet most of the time.

Running 32:00 [4] 7.0 km (4:34 / km) +250m 3:53 / km

Three fairly solid tempo sections of the same run - along Farrer Ridge, Red Hill ridgeline and up the steps to the cafe at the end.

Running 27:00 [3] 4.7 km (5:45 / km) +150m 4:57 / km

Remaining bits of the run.

Friday Jun 1 #

Note
(rest day)

No time today unfortunately.

Thursday May 31 #

1 PM

Running 18:00 [5] 4.5 km (4:00 / km) +150m 3:26 / km

6x3mins at lunch around Black Mt reserve. Felt alright.

Running 25:00 [2] 4.2 km (5:57 / km) +70m 5:30 / km

Wednesday May 30 #

7 AM

Running 1:22:00 [3] 17.7 km (4:38 / km) +260m 4:19 / km

Rejoined the Wednesday run to work posse now I need to get a few more kms in my legs where possible. With Sam, Bourney and Jasen today - Sam fresh from winning UTA 50km and subsequently getting picked for World Mtn Running Champs in Andorra. Felt pretty good in the legs but a bit of gastro in the belly.

Tuesday May 29 #

12 PM

Running 38:00 [3] 8.1 km (4:41 / km) +210m 4:09 / km

Lunch run around LBM and ANBG.

Monday May 28 #

2 PM

Running 30:00 [4] 7.5 km (4:00 / km) +150m 3:38 / km

Public holiday in Canberra. Did a walk on Cooleman with Florence and Daisy early arvo, then ran home doing 6x5mins on the way. Not feeling very fast but kept going ok.

Running 23:00 [3] 4.0 km (5:45 / km) +70m 5:17 / km

Warm-up/down plus 2min recoveries. Amused to see myself appear on Four Corners in the evening.

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