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Training Log: Craney

In the last 7 days:

activity # timemileskm+m
  Running5 3:09:12 25.54(7:25) 41.1(4:36) 1130
  Orienteering1 27:30 3.17(8:41) 5.1(5:24) 180
  Total5 3:36:42 28.71(7:33) 46.2(4:41) 1310
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Monday Nov 19 #

Note
(rest day)

Sunday Nov 18 #

Running 10:00 [2] 1.5 km (6:40 / km)

8 AM

Running 1:23:09 [4] 18.3 km (4:33 / km) +610m 3:54 / km

Triple tri run 1. After breaking down on the third run last year, I managed to persuade Davo to let me get away with only doing two runs this year. Still, not in the best of shape right now, so set off fairly cautiously up Majura. Felt alright at the top though so decided to push on a bit through the pines and up to Ainslie. Had fun flying down the steep descent before grinding out some slightly achey 3:45s along the final few flat tarmac kms. Not a bad effort but not exactly quick in the context of previous attempts.
12 PM

Running 44:03 [4] 10.5 km (4:12 / km) +240m 3:46 / km

Triple tri run 2. By now the leading team of 9 was about an hour ahead, and we'd gapped the other teams, so it was a lonely slog up Taylor with the sun beating down on my back. Not feeling too tired but achiness starting to set in, even the descent felt a bit laboured. Got onto the roads and took a split so I could aim for 3:45s for the last 5km tarmac. Settled into a rhythm and was quite pleased to manage that aim. Actually felt reasonably good at the end (compared to previous years) but maybe that was partially psychological at not having to do any more runs. Happy to be able to keep racing the distance today even if the speed isn't all that.

To avoid me running again, Ben then swam and transitioned straight onto the MTB, and Davo picked up the last run and brought us home leading team of 3. Which was nice.

Saturday Nov 17 #

1 PM

Running 42:00 [3] 8.8 km (4:46 / km) +200m 4:17 / km

Steady run around Farrer Ridge. Quite stiff to begin with but loosened off as it progressed, which was kind of the plan given tomorrow's shenanigans.

Wednesday Nov 14 #

5 PM

Orienteering 27:30 [5] 5.1 km (5:24 / km) +180m 4:35 / km

Quite a fun course on Remembrance Park, taking us around the back of Ainslie to the old quarry. A fair bit of climb in the first half saw me languishing about 40secs behind Marty. Then some downhill control picking help me catch him back up. Then a 400m downhill run-in saw him pass me for the win. Fun times.

Running 10:00 [2] 2.0 km (5:00 / km) +80m 4:10 / km

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