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Training Log Archive: Craney

In the 7 days ending Jun 10:

activity # timemileskm+m
  Running7 6:01:00 51.2(7:03) 82.4(4:23) 1330
  Orienteering1 33:00 3.42(9:39) 5.5(6:00) 280
  Total7 6:34:00 54.62(7:13) 87.9(4:29) 1610

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Sunday Jun 10 #

1 PM

Running tempo 1:30:00 [4] 22.6 km (3:59 / km) +300m 3:44 / km

Longish tempo run mainly on trails - Isaacs, Red Hill, Curtin, Oakey and back. Plan was to make the last half hour count and to increase the pace, but I probably overdid it a bit early on so was more trying to hang onto the same pace.

Saturday Jun 9 #

12 PM

Orienteering 33:00 [3] 5.5 km (6:00 / km) +280m 4:47 / km

A bit more o-practice on the northern half of Isaacs. Went ok but taking it carefully with my ankle on wet rocks.

Running 29:00 [3] 6.1 km (4:45 / km) +110m 4:22 / km

Friday Jun 8 #

12 PM

Running 40:00 [3] 8.2 km (4:53 / km) +250m 4:14 / km

Steady lunch run over LBM, a few single-tracks, then through the ANBG.

Thursday Jun 7 #

12 PM

Running 15:00 [5] 4.5 km (3:20 / km) +50m 3:09 / km

10x90secs around BM peninsula. Pushed quite hard but heavy-legged.

Running warm up/down 18:00 [2] 3.4 km (5:18 / km) +30m 5:04 / km

Wednesday Jun 6 #

7 AM

Running 1:21:00 [3] 17.6 km (4:36 / km) +250m 4:18 / km

Usual Wednesday morning group longish run to work, this time with Sam, Jasen, Brad and Adam. Feeling a bit tired but the time went by quickly.

Tuesday Jun 5 #

5 PM

Running 30:00 [5] 8.0 km (3:45 / km) +120m 3:29 / km

6x5mins on the HFW. Feeling fairly strong - solid effort keeping running through the 2min recoveries.

Running 26:00 [3] 5.3 km (4:54 / km) +90m 4:31 / km

Monday Jun 4 #

12 PM

Running 32:00 [3] 6.7 km (4:47 / km) +130m 4:21 / km

Lunch run through town and along the lower slopes of Ainslie.

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