Training Log: Craney
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||5|| 4:06:40|| 31.13||(7:55)|| 50.1||(4:55)|| 1305|
| ||Orienteering||1|| 26:40|| 3.23||(8:15)|| 5.2||(5:08)|| 140|
| ||Total||6|| 4:33:20|| 34.36||(7:57)|| 55.3||(4:57)|| 1445|
Running 32:00  6.4 km (5:00 / km) +170m 4:25 / km
Lunch run on a fairly warm and humid day up Little Black Mountain. Feeling alright tiredness wise, but extremely creaky. Felt every bit a 36 year old out of shape.
Orienteering race 26:40  5.2 km (5:08 / km) +140m 4:31 / km
Twilight Series at Majura Pines. Hats of to my legs - achyness wasn't all that bad and there was just enough energy to get round about 10secs quicker than Marty. Fun course on a new (for me) combo of maps taking us into Ainslie North for a bit, where there wasn't too much path running. Lost ~45secs at #13 by following the runnable strip in the pines rather than my compass (which was at home).
Running warm up/down 10:00  1.6 km (6:15 / km) +25m 5:48 / km
Went to Campbell Park after orienteering to see if I couldn't find the Crimson Chat. I couldn't. But I did find a Mistletoe Bird, which was some consolation.
2nd day in Adelaide. Then went to the Womens' Ashes T20 at Manuka Oval in the evening, which went quite well.
Long day in Adelaide with work.
Running (Triple Tri Run 1) 1:27:00  18.4 km (4:44 / km) +640m 4:02 / km
I was pretty clear to Davo - this year I'm only running 2 legs and one of you can run the third. But James (swimmer) was injured for running in his World Champs triathlon prep, and Davo (MTB) had a dodgy calf, and tactically going straight from 3 bikes into a run wasn't going to work. So it had to be me doing all 3 runs. Given my (lack of) training over the last few months since WOC this was a major gulp for me.
First leg is the nice one in terms of the route. So I cruised it as best I could - still my longest run since WOC I think, but I felt alright at the end. A few minutes slower than in previous years but not too bad.
Running race (Triple Tri Run 2) 47:40  10.6 km (4:30 / km) +250m 4:01 / km
This went surprisingly ok. Mounting Mount Taylor was never going to be an issue as I know it like the back of my hand. Then I put my tunes on for the tedious 6km on bike paths into Tuggers. Not tired at the end, but no zip and definitely feeling legs seizing up somewhat...
Running race (Triple Tri Run 3) 1:10:00  13.1 km (5:21 / km) +220m 4:56 / km
Ah ha, the wall was resoundingly smashed into about half way into this. Bumbled along Red Hill ridgeline reasonably ok. Tried to zone out into the tunes on the bike paths after but got to the point where running was just too hard. Had to walk several sections along the final bike path. Davo could tell I was in trouble and literally drove round to every road crossing to clap me along! Got fairly well thumped by Ella Cuthbert and others on this leg - something that is only going to get more common :)
Will make up for it tomorrow...
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