Training Log: Craney
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||6|| 7:48:30|| 59.34||(7:54)|| 95.5||(4:54)|| 1280|
| ||Total||6|| 7:48:30|| 59.34||(7:54)|| 95.5||(4:54)|| 1280|
Running 1:32:00  19.5 km (4:43 / km) +200m 4:29 / km
Usual Wednesday longish IW. Sizeable gang again this week - Sam, Adam, Jasen, Brad and Ellie. Felt a bit achey and heavy but also stably comfortable. Cracking morning for it.
Running 19:30  6.0 km (3:15 / km) +15m 3:13 / km
6x1km round the East Basin. Not up for this today - feeling quite tired and demotivated. But had arranged to meet with Tomas, so kind of had to. Underlying fitness probably still on the up though, as the first four were a touch quicker than last week in 3:09-3:13. Got heavy after that and did a bridge-impeded 3:21 and 3:17 to finish.
Running 30:00  5.3 km (5:40 / km) +5m 5:38 / km
13min warm-up, 1:10 recoveries, 10min warm-down.
Running 44:00  9.5 km (4:38 / km) +160m 4:16 / km
Lunch run up Davo and winding back through Red Hill suburb. Felt quite good. Nice and sunny but actually a bit of a nip in the air.
Running 40:00  9.2 km (4:21 / km) +240m 3:51 / km
Run from home to Arawang and back with 40mins tempoish thrown in. Felt fairly good really but ran within myself. The climb up Arawang was a bit of a slog though. Perfect summer's day (for once).
Running 21:00  4.3 km (4:53 / km) +100m 4:22 / km
First and last 10mins steady.
Running 2:56:00  32.2 km (5:28 / km) +500m 5:04 / km
Plan A was to run a 3hr rogaine with Tomas. Unfortunately the Total Fire Ban put pay to that idea. So Jase came up with Plan B - run for 3hrs anyway. So we did. Just the two of us - from The George in Cockington Green, wiggling through Gungahlin (nicer than it sounds, as most of the way was along lakes), and back along the Centennial Trail which definitely wasn't at all closed because of the Total Fire Ban. Good fun doing a longer-than-normal run. Felt pretty good most of the way, but got a bit achey over the last ~5km. Cracker sunny evening, and the golden sunlight as the sunset was particularly enjoyable. For about 10mins before it got proper dark. Then the scary spiders and owls came out. Jase's cokes at the end hit the spot. Beer and burger at the pub was a damp squib though. Not only was the pub not doing food but it was about to close. At 9:50pm on a Friday evening! Jssh bloody Australia. Just time for a quick beer though.
Running 46:00  9.5 km (4:51 / km) +60m 4:42 / km
Gentle plod around parlo house, Stirling Park, and the foreshore. Legs a bit stiff to begin with (no warm-down last night) but better as it went on.
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