Training Log Archive: CraneyIn the 7 days ending Mar 21, 2017:
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| We | Th | Fr | Sa | Su | Mo | Tu | |||||||
Tuesday Mar 21, 2017 #
1 PM
Running intervals 20:00 [5] 6.0 km (3:20 / km) +20m 3:17 / km
6x1km around the East Basin in 3:20-3:25. A bit off the pace today (probably mainly due to the rain and puddles) but kept it consistent and it was still an effort. Spurred on by getting my first call-up to the Australian team last night :)
C • bushies 11
Running warm up/down 20:00 [2] 3.4 km (5:53 / km)
Warm-up/down plus 1:10 recoveries.
Monday Mar 20, 2017 #
12 PM
Running 42:00 [3] 8.6 km (4:53 / km) +160m 4:28 / km
Lunch run up Davo. Nice warm day. Legs a bit tired so took it fairly cruisily.
Sunday Mar 19, 2017 #
11 AM
Running 1:49:00 [3] 22.0 km (4:57 / km) +630m 4:20 / km
After a morning stroll up Mt Painter with Gracie and Florence, I thought I'd do a long run home via Blackie, Arboretum and Oakey Hill. Nice route. Took it fairly steady and felt alright. Fairly cool day although very humid so I sweated quite a bit. Clos Crossing technically closed still, but no-one doing anything so I snuck through.
Saturday Mar 18, 2017 #
2 PM
Orienteering 1:00:00 [3] 9.8 km (6:07 / km) +340m 5:13 / km
7x o-intervals on Cooleman at 1:5000. Found it much easier to pay attention to the detail when it wasn't a pain trying to focus on it. As a result managed much better flow than in recent weeks. Legs were still a bit tired - mainly from Thursday I think.
Friday Mar 17, 2017 #
12 PM
Running 49:00 [3] 10.6 km (4:37 / km) +60m 4:30 / km
Lunch run around Parlo House, Stirling Park and the lakefront. Hammies were particularly tight early on but got a little better as the run progressed - although I got tireder too, which neutralised any benefit to my pace/enjoyment.
Thursday Mar 16, 2017 #
5 PM
Running 40:00 [5] 10.4 km (3:51 / km) +160m 3:34 / km
8x5mins on an extended HFW. First few felt solid/comfortable on the bike path, but turned into quite an effort as it changed to uphill firetrail from Curtin onwards. Good to get a longer interval session under the belt though.
Running 47:00 [3] 8.7 km (5:24 / km) +100m 5:07 / km
10min steady warm-up, 2min recoveries, 20min easy run home.
Wednesday Mar 15, 2017 #
12 PM
Running 31:00 [3] 6.5 km (4:46 / km) +130m 4:20 / km
Morning trip out to the Salmon Ponds with Jan and Bert, but just had time for a short run around the Domain before getting our flights home. Felt a little bit stiff on this run but nice to get out and enjoy the sunshine and to run along a newly formed MTB track.