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Training Log Archive: Craney

In the 7 days ending Sep 22:

activity # timemileskm+m
  Running7 6:41:30 51.88(7:44) 83.5(4:49) 1610
  Orienteering2 1:20:30 9.07(8:52) 14.6(5:31) 550
  Total7 8:02:00 60.96(7:54) 98.1(4:55) 2160

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Sunday Sep 22 #

8 AM

Orienteering 50:00 [3] 9.0 km (5:33 / km) +300m 4:46 / km

Stromlo ontraining with Tomas. Took it in turns to lead for 5 controls before swapping. Quite high intensity and mostly navved ok - but for a couple of schoolboy errors.

Running 36:00 [3] 6.6 km (5:27 / km) +250m 4:35 / km

10min warm-up, plus looped around over Stromlo for 25mins after.

Saturday Sep 21 #

12 PM

Running 30:00 [3] 5.8 km (5:10 / km) +100m 4:46 / km

10min warm-up, recoveries, 5min warm-down.

Running intervals 32:30 [5] 8.1 km (4:01 / km) +270m 3:26 / km

6x5mins (2min recoveries) into 10x15secs (15sec recoveries) around Wanniassa, Farrer and Isaacs. Some of the longer reps had some reasonable climbs on them. Damp drizzly day and really enjoyed splashing in the puddles. Bumped into a couple of folk I only knew through strava out there. Felt quite good and enjoyed throwing in some of the quicker stuff at the end.

Friday Sep 20 #

1 PM

Running 1:09:00 [3] 14.2 km (4:52 / km) +280m 4:25 / km

Nice loop on trails from Kambah - down to the pool, along the river, and back along the back of Urambi. Pretty warm day for once. Felt a bit tired but moving along steadily ok.

Thursday Sep 19 #

1 PM

Orienteering 30:30 [4] 5.6 km (5:27 / km) +250m 4:27 / km

Ran the O1 course on Isaacs from a couple of weeks ago. Legs felt really tired but I kept going ok and had a clean run.

Running warm up/down 30:00 [3] 6.0 km (5:00 / km) +100m 4:37 / km

15mins before and after.

Wednesday Sep 18 #

7 AM

Running 1:28:00 [3] 18.5 km (4:45 / km) +210m 4:30 / km

Southside train IW with Sam, Adam, Leaney and Jasen. Feeling stiff and tired but fortunately the gang were gentle on me in terms of pace. Less gentle in terms of Ashes banter which made for an entertaining run. They can enjoy their invisible plastic urn.

Tuesday Sep 17 #

6 PM

Running 58:00 [3] 12.6 km (4:36 / km) +200m 4:16 / km

HFW - got held up a littler than planned at work so it was getting dark by the time I set off, which having no headtorch made for a slightly problematic run home. Ran a few sections sort of garfish but not really.

Monday Sep 16 #

8 PM

Running 58:00 [3] 11.7 km (4:57 / km) +200m 4:34 / km

Didn’t get a chance to get out for a run until late, by which time it was dark, a windy 3 degrees and heavily sleeting sideways. It was fun for a little while but then I got freezing cold.

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