Training Log Archive: CraneyIn the 7 days ending Apr 29, 2018:
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Sunday Apr 29, 2018 #
1 PM
Running 30:00 [4] 7.5 km (4:00 / km) +250m 3:26 / km
Did a walk up Davo with the fam, then ran home via Mugga and Isaacs. Did 3x10min efforts to mix things up a bit - the second including the full climb up to the trig on Isaacs. Felt alright. Got home just before a big downpour, which was nice.
Running 27:00 [3] 5.1 km (5:18 / km) +110m 4:47 / km
Saturday Apr 28, 2018 #
8 AM
Running race 17:22 [5] 5.0 km (3:28 / km) +80m 3:13 / km
The first Mount Ainslie Parkrun. Quite a few others had a similar idea, so it was a bit of a gun field. Fun gravel course with some noticeable undulations - but not a trail race and no proper climbs so I'm not really sure who that caters to. Anyway, had a pretty good run and got in a good battle in a mini-pack that Emily Brichacek came out on top of - no disgrace there. Marty and Emily's records will be hard to beat, especially with the bonus ~7secs the timers appear to have given us all. Came 5th.
Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
Bit short of time.
Friday Apr 27, 2018 #
1 PM
Running 46:00 [3] 9.2 km (5:00 / km) +300m 4:18 / km
Lunch run up Mt Ainslie - feeling fairly stiff after yesterday's run, but good to grind out a decent climb. Found a couple of cool singletracks I hadn't been on before.
Thursday Apr 26, 2018 #
5 PM
Running 51:00 [4] 12.3 km (4:09 / km) +160m 3:54 / km
HFW @ (just) sub-4mpks for 45mins. Constant pace but effort ramped up.
Wednesday Apr 25, 2018 #
2 PM
Running 1:07:00 [3] 14.3 km (4:41 / km) +340m 4:11 / km
Anzac day public holiday. Went down to Tidbinbilla for the morning, then got dropped at Tuggers to run the rest of the way home. Fairly dehydrated to start wtih, pretty hot (~27deg) and my route around Urambi, McQuoids and Cooleman had no shade - so it was a bit of a struggle. Fortunately found a tap at the horse paddocks behind McQuoids and made it home ok.
Tuesday Apr 24, 2018 #
12 PM
Running 20:00 [4] 4.2 km (4:46 / km) +180m 3:55 / km
4x5mins fartlek efforts on Black Mt - fairly hilly and still shaking out cobwebs from my cold, so it wasn't particularly speedy.
Running 16:00 [3] 3.3 km (4:51 / km) +50m 4:30 / km
Monday Apr 23, 2018 #
1 PM
Running 40:00 [3] 8.2 km (4:53 / km) +210m 4:19 / km
Usual Monday lunch route around LBM and ANBG. Feeling just about right again, although creaky from the inactivity. Realised after I’d got ready that I had no means of timing the run without going back up to the office. Turned out quite liberating to run for as long and as fast as I felt like.