Training Log Archive: CraneyIn the 7 days ending Jun 24, 2018:
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Sunday Jun 24, 2018 #
3 PM
Orienteering 1:06:00 [3] 11.2 km (5:54 / km) +350m 5:06 / km
Unfortunately the girls were a bit sniffly this morning so the long drive out to the ACT League had to be rethought. I ended up doing a decent o sesh on Ainslie in the arvo - an old course that Tomas planned a bit ago. Amusingly non-Australian start to the course but managed to get under 10mpks after a couple of kms! Felt pretty good.
Running 14:00 [3] 2.3 km (6:05 / km) +150m 4:35 / km
Saturday Jun 23, 2018 #
2 PM
Running 1:00:00 [4] 14.0 km (4:17 / km) +450m 3:42 / km
Tempo run back from a kids party in Griffith. Fairly fast first 50mins on trails (4mpks) then straight into a long climb up Taylor. A bit heavy-legged and tired by the end.
Running 18:00 [3] 4.1 km (4:23 / km) +100m 3:55 / km
10min warm-up then jog home from the summit.
Friday Jun 22, 2018 #
1 PM
Running 18:00 [4] 4.5 km (4:00 / km) +180m 3:20 / km
6x3mins on the hilly-ish trail loop taking in the circumcision track on BM. Felt quite good.
Running warm up/down 19:00 [3] 3.6 km (5:17 / km) +70m 4:49 / km
Thursday Jun 21, 2018 #
12 PM
Running 35:00 [3] 7.4 km (4:44 / km) +260m 4:01 / km
Lunch run up Black Mountain. Felt quite good.
Wednesday Jun 20, 2018 #
12 PM
Running 15:00 [5] 4.5 km (3:20 / km) +30m 3:14 / km
5x3mins fairly hard on the usual BM peninsula intervals loop - not feeling the love for this kind of session but needs must.
Running warm up/down 17:00 [2] 3.5 km (4:51 / km) +50m 4:32 / km
Tuesday Jun 19, 2018 #
12 PM
Orienteering 23:00 [3] 4.0 km (5:45 / km) +150m 4:51 / km
Probably should do what I can do get in the bush with a map from time-to-time. Did a bit of a control pick on Ainslie at lunch - cool that Canberra enables this from the CBD in a short lunch break. Not exactly in the zone and flying or anything, but all good familiarisation I suppose.
Running 22:00 [3] 4.9 km (4:29 / km) +60m 4:14 / km
To/from the War Memorial.
Monday Jun 18, 2018 #
12 PM
Running 40:00 [3] 8.1 km (4:56 / km) +210m 4:22 / km
Lunch loosener around LBM and ANBG. Was a bit chilly but not as cold I expected. Had a bit of DOMS going on which was expected. Not bad though.