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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craney

In the 7 days ending Mar 10:

activity # timemileskm+m
  Running7 4:57:00 39.21(7:34) 63.1(4:42) 1330
  Orienteering1 1:08:00 6.21(10:57) 10.0(6:48) 320
  Total7 6:05:00 45.42(8:02) 73.1(5:00) 1650

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MoTuWeThFrSaSu

Sunday Mar 10 #

11 AM

Orienteering 1:08:00 [3] 10.0 km (6:48 / km) +320m 5:52 / km

First orienteering of 2019 for me. Fredo and Saara planned some training down at Boboyan. Beautiful terrain - big granite rocks, open forest, lush green meadows, sunny day... Tried to attack it a bit and practice nav at a reasonable pace. That was fine for a few kms, but then the relentless jumping over sticks got the better of me and I got really rather tired. Kept going ok though even if the zip had worn off. Nav was mainly fine - a few loops in the circle here and there and a couple of mid-leg wobbles, but I nailed the corridor section pretty well. Nice to sit around for a bit of lunch after too.
http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Running 12:00 [3] 2.1 km (5:43 / km) +70m 4:54 / km

Nice warm-up jog with Andrew

Saturday Mar 9 #

5 PM

Running 59:00 [4] 13.9 km (4:15 / km) +170m 4:00 / km

Run from home to snappers for fish and chips with the Krajcas. Realised as I set off that I would struggle to make it there on time without running at an 'honest' pace. Ran along the usual IW route and felt pretty good.

Friday Mar 8 #

6 PM

Running 10:00 [5] 1.5 km (6:40 / km) +250m 3:38 / km

10x1min hill reps up the main trail up Taylor with 30secs jog down recoveries. Tried to keep good form but it was tough.

Running 33:00 [3] 7.1 km (4:39 / km) +100m 4:21 / km

Thursday Mar 7 #

6 PM

Running 57:00 [3] 11.8 km (4:50 / km) +280m 4:19 / km

Just a half day at work today so dropped and picked up both kids, took them to the shops etc. Did a nice late afternoon run around Farrer, Wanniassa and Isaacs, and felt fairly good.

Today I realised that I haven’t seen a gateau in Australia yet.

Wednesday Mar 6 #

7 AM

Running 44:00 [3] 9.1 km (4:50 / km) +150m 4:28 / km

Fairly gentle jog around Torrens and Mt Taylor. Felt a bit stiff.

Tuesday Mar 5 #

8 PM

Running 19:00 [5] 5.0 km (3:48 / km) +140m 3:20 / km

6 fartlek efforts on the streets of Pearce/Torrens that just so happened to coincide with strava segments. Quite a good intervals loop it turned out with a few good long but not too steep climbs.

Running 24:00 [3] 4.7 km (5:06 / km)

Rest of the run - was quite tired at the end.

Monday Mar 4 #

8 PM

Running 39:00 [3] 7.9 km (4:56 / km) +170m 4:27 / km

Grace back at work 3 days/week today and, in a last minute decision based on me actually reading our leave policy, I’ve also gone down to 3 days/week for the next 7 months :) So I took today off with the kids, did an early walk up Mt Painter and got out for nice loosener in the late evening looping around Taylor.

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