Training Log Archive: CraneyIn the 7 days ending Mar 30, 2019:
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Saturday Mar 30, 2019 #
3 PM
Orienteering race (Aus Relay Champs) 42:00 [5] 8.2 km (5:07 / km) +210m 4:32 / km
At Hill End, ran last leg for the winning Cockies team. Not feeling particularly fresh at the start thanks largely to a night at the Cowra Hotel (never again) which we thought would break up the drive. Ha. Matt and Marty ran to plan and set me off with a handy lead, so I set off fairly relaxed. About 1min later realised I had no idea which powerline I was stood still under, so lost about 1min working that out. Not a particularly great start. Got going ok after that though and had a reasonable run. Legs never really got going but I felt reasonably strong on the hills. Lost another ~1min in some mining just before the spectator control, but had a decent final loop. So not a great run really with the two sizeable errors, but enjoyed it very much and there were some good sections. Enjoyed running in with Matt and Marty for the win. Before I'd even downloaded, Andrew appeared to take 2nd for the 2nd team, which was awesome. To be honest, another km or so and he might have got onto my tail.
Running warm up/down 17:00 [2] 3.0 km (5:40 / km)
Friday Mar 29, 2019 #
6 AM
Running 38:00 [3] 7.1 km (5:21 / km) +110m 4:58 / km
Early jog around Torrens just before the rain started.
Thursday Mar 28, 2019 #
7 PM
Running 15:00 [5] 4.0 km (3:45 / km) +70m 3:27 / km
5x3mins on the roads/bike paths around Woden in the dusk/dark. Felt alright and good to stretch the legs out a bit. Someone has recently spray painted some “IPWR” route markings along the bike path at the end of our road - perhaps I should follow it and see where it goes.
Running 30:00 [2] 6.3 km (4:46 / km) +50m 4:35 / km
Wednesday Mar 27, 2019 #
7 AM
Running 1:26:00 [3] 18.5 km (4:39 / km) +200m 4:25 / km
Southside train (Sam, Brad, Jacob and Alan) for the first time in a while. So cold I even wore my thermal for the whole run. Lovely day though. Felt good but got a bit sore in the tops of my hammies.
Tuesday Mar 26, 2019 #
8 AM
Running 1:03:00 [3] 13.1 km (4:49 / km) +230m 4:25 / km
Run to work the relatively short way. It was quite cool and I felt ok.
Monday Mar 25, 2019 #
12 PM
Running 39:00 [3] 8.1 km (4:49 / km) +180m 4:20 / km
Lunch run on my old skool Monday loop around LBM and ANBG. Felt a bit stiff and sore but moving along ok too.
Sunday Mar 24, 2019 #
3 PM
Orienteering 1:00:00 [3] 8.6 km (6:59 / km) +450m 5:32 / km
Ran a training course on Isaacs. Quite steep, hilly and stony as always, which makes it hard to run with any intensity. Good strength training though. My nav was ok and I kept going ok.
Running 30:00 [3] 6.0 km (5:00 / km) +180m 4:21 / km
Reasonable length warm-up jog through Farrer and Wanniassa, and a jog back to the car.