Training Log Archive: CraneyIn the 7 days ending Feb 26, 2017:
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Sunday Feb 26, 2017 #
12 PM
Running tempo 1:00:00 [4] 15.05 km (3:59 / km) +280m 3:39 / km
Tempo run home from Tuggers (Florence and I had been swimming while Grace ran around the lake) via various fire trails that skirted Urambi Hills, McQuoids Hill, Arawang and Taylor. Undulating run and quite sunny. First 20mins were ok, 20-45 were not much fun and I nearly jacked, then an uphill km onto the Taylor fire trail, but pushed on in the final 2km. Never felt great on this run but managed to keep going.
Running 18:00 [2] 3.5 km (5:09 / km) +70m 4:41 / km
10min warm-up, 8min warm-down.
Saturday Feb 25, 2017 #
1 PM
Orienteering 44:00 [3] 7.2 km (6:07 / km) +280m 5:07 / km
Bit of a control pick on Cooleman at 1:7500. Started off going pretty well, but tweaked my ankle halfway round and concentration started lapsing after that. Nav was pretty clunky. Got super close to a wedge-tailed eagle, which was pretty cool.
Running warm up/down 13:00 [2] 2.3 km (5:39 / km) +50m 5:06 / km
Ankle was pretty sore on the jog down. This week's faded out a bit.
Friday Feb 24, 2017 #
12 PM
Running 38:00 [3] 7.6 km (5:00 / km) +160m 4:31 / km
I'm a bit like a coffee machine in descale mode at the moment. So WFH today, but as it was such a nice day I managed to find just about enough energy for a lunchtime lap of Taylor.
Thursday Feb 23, 2017 #
8 AM
Running 47:00 [2] 9.4 km (5:00 / km) +100m 4:45 / km
Gentle IW. Legs ok but tummy a bit iffy. Has caused me to rethink my planned intervals on the HFW...
Wednesday Feb 22, 2017 #
7 AM
Running 1:32:00 [3] 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.
Tuesday Feb 21, 2017 #
12 PM
Running 19:30 [5] 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 [2] 5.3 km (5:40 / km) +5m 5:38 / km
13min warm-up, 1:10 recoveries, 10min warm-down.
Monday Feb 20, 2017 #
12 PM
Running 44:00 [3] 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.