Training Log: Craney
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||6|| 5:31:20|| 43.12||(7:41)|| 69.4||(4:46)|| 1450|
| ||Total||6|| 5:31:20|| 43.12||(7:41)|| 69.4||(4:46)|| 1450|
Running 56:00  11.4 km (4:55 / km) +250m 4:26 / km
Early run around Isaacs and Farrer listening to Marty on Inside Running. Relatively cool morning but quite humid.
Running 18:00  4.5 km (4:00 / km) +80m 3:40 / km
6x3mins around Taylor. Not fast but good to push a little bit.
Running 26:00  5.0 km (5:12 / km) +90m 4:46 / km
Running 1:25:00  18.1 km (4:42 / km) +250m 4:24 / km
Longish run to work the more fun route - via trails on Farrer, Isaacs and Red Hill. Listened to an Inside Running podcast for the first time on the way, which made the time fly by. Felt fairly good but it was a relaxed pace.
Running 31:00  6.3 km (4:55 / km) +100m 4:34 / km
Late loosener around Torrens and Pearce. Another benefit of running the shorter race yesterday is no DOMS today.
Running race (Kowen Trail Run) 50:20  11.7 km (4:18 / km) +350m 3:45 / km
Ran the 21km last year mainly on big wide fire trails and got all jealous of the 12km runners who got to spend most of the race on purpose-built windy single tracks. So I didn't want to miss out on that this year, and it didn't disappoint: probably the most fun race route I've run around here, great to do it over a shorter distance where you can really push, and with all the big boys running the 21km I had a relatively peaceful experience. Pleased with my race - felt strong to the end and had a big smile on my face most of the way. Speed isn't great but nice to be able to keep pushing. Took the CR, which was nice because it partially offset losing my 21km at the same time! (although that was to the legend that is Shaun Creighton, and by only 1min, so I'm happy to accept that)
Running warm up/down 27:00  4.6 km (5:52 / km) +100m 5:18 / km
Warm-up and down with Mark, plus a bunch of other 21km runners for the warm-down (incl Shaun).
Running 38:00  7.8 km (4:52 / km) +230m 4:15 / km
Ran to Maccas in Erindale for dinner. Nice route going over Farrer and the Little Mt Wanniassa (presumably what it's called), and a very McHappy ending.
Too busy today.
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