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Training Log Archive: Craney

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Running3 2:12:00 18.08(7:18) 29.1(4:32)
  Orienteering1 47:00 4.47(10:30) 7.2(6:32)
  Total3 2:59:00 22.56(7:56) 36.3(4:56)

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Sunday Sep 25, 2016 #

8 PM

Running 30:00 [4] 8.1 km (3:42 / km)

Tim Tett-style late evening tempo run on roads. Aimed for 30mins at 3:50s - up through Farrer was more uphill than I bargained for so was on 3:55s at about 12mins. Then got the payback down through Isaacs to end up doing 3:41. Felt quite good.

Running 15:00 [3] 3.2 km (4:41 / km)

Warm-up and warm-down jogs.

Saturday Sep 24, 2016 #

1 PM

Orienteering 47:00 [3] 7.2 km (6:32 / km)

Fun control pick on Cooleman Ridge. The burning has made Mt Arawang really runnable and, because of the recent rain and time of year, the whole area was carpeted in short green grass. So it was lovely. Orienteered well and smoothly, and was generally able to pick the mapped rocks from the unmapped ones.

Running 52:00 [3] 10.8 km (4:49 / km)

Ran there and back from home to make it quite a long one. A bit stiff in the legs after not running all week, but getting better.

Friday Sep 23, 2016 #

12 PM

Running 35:00 [3] 7.0 km (5:00 / km)

Fortunately that cold seemed to pass pretty quickly. Eased back into things with a mince around Narrabundah. Caught up with Tomas who did a few hill sprints while I continued to mince.

Thursday Sep 22, 2016 #

Note
(sick) (rest day)

Wednesday Sep 21, 2016 #

Note
(sick) (rest day)

Tuesday Sep 20, 2016 #

Note
(sick) (rest day)

Monday Sep 19, 2016 #

Note
(sick) (rest day)

Came down with a slight cold last night - hopefully it won't last too long with Oz Champs coming up.

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