Training Log Archive: CraneyIn the 7 days ending Jul 22, 2018:
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Sunday Jul 22, 2018 #
11 AM
Orienteering race 1:07:30 [4] 11.4 km (5:55 / km) +400m 5:02 / km
State league at Mt Jerra. This was much better than I expected - continental style orienteering with steep hills, vegetation features and quite a few paths, and a very well-planned tough course. Felt quite good and had a good run with decent flow - one 1min+ error in the circle which was disappointing and one other lapse of concentration mid-leg, but good for the other 33 controls.
Running 5:00 [2] 1.0 km (5:00 / km) +30m 4:21 / km
Saturday Jul 21, 2018 #
10 AM
Running tempo 1:10:00 [4] 17.6 km (3:59 / km) +300m 3:40 / km
Longish tempo run on fire trails around Cooleman. First third felt rough, then came good but probably overcooked it a bit, so the last third was tough going. Happy to be back where I was a few weeks ago and get in a final decent long effort before WOC.
Running 20:00 [3] 4.2 km (4:46 / km) +100m 4:15 / km
10mins jogging before and after.
Friday Jul 20, 2018 #
Note
(rest day)
Thursday Jul 19, 2018 #
7 AM
Running 34:00 [3] 7.1 km (4:47 / km) +100m 4:28 / km
Early morning run around the Tan area in Melbourne. Cold and cloudy start to the day, and my legs were completely shot from the long run yesterday so any thoughts of some efforts were dashed.
Wednesday Jul 18, 2018 #
5 PM
Running 1:41:00 [3] 23.1 km (4:22 / km) +180m 4:12 / km
Down in Melbs with work and keen for a longish run. Struggling to find obvious options from the CBD so ended up doing an out and back along Merri Creek. Not the most inspiring run in the world but good to get it done. Still coughing a fair bit while running but it’s not slowing me down.
Tuesday Jul 17, 2018 #
1 PM
Orienteering 22:00 [3] 3.9 km (5:38 / km) +190m 4:32 / km
Short orienteering course at lunch on Mt Ainslie. Still feeling a bit rough but it went ok.
Running 25:00 [3] 5.6 km (4:28 / km) +60m 4:14 / km
There and back.
Monday Jul 16, 2018 #
1 PM
Running 39:00 [3] 8.1 km (4:49 / km) +200m 4:17 / km
Finally recovered just enough to get out for a loosener. Coughing my guts up along the way with the very cold air not helping, but feeling better for having got out.