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Training Log Archive: markg

In the 30 days ending Apr 30, 2007:

	activity	#	time	miles		km		+m
	Cycling	6	8:45:00	38.96		62.7		965
	Running	11	6:40:57	45.44	(8:49)	73.13	(5:29)	570
	Strength & Conditioning	5	3:00:00
	Orienteering	2	2:55:27	14.17	(12:23)	22.8	(7:42)	750	42 /	43c	97%
	Running Drills	1	15:00	1.24	(12:04)	2.0	(7:30)
	Total	18	21:36:24	99.81		160.63		2285	42 /	43c	97%
	[1-5]	18	21:06:24
averages - sleep:9.3 rhr:58

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Monday Apr 30, 2007 #

Note
(rest day)

Driving home from Missoula.

Sunday Apr 29, 2007 #

Cycling 1:10:00 [1] 13.1 km (11.2 kph) +245m

A long steady climb with Rachel (my sister) up single trail along a creek before shooting back down, then another short climb to catch a nice bit of single track downhill. Map

Cycling 1:10:00 [1] 10.3 km (8.8 kph)

A cruise around Missoula.

Saturday Apr 28, 2007 #

Cycling 3:40:00 [3] 25.3 km (6.9 kph) +720m

Wandering ride around Rattlesnake Rec Area outside Missoula, MT. Map

Friday Apr 27, 2007 #

Cycling 1:10:00 [1] 14.0 km (12.0 kph)

Wandering around the north part of Missoula looking for "the trail" to Rattlesnake Rec Area.

Thursday Apr 26, 2007 #

Running warm up/down 30:17 [1] 4.5 km (6:44 / km) +30m 6:31 / km
shoes: Asics Gel 2100

Warm up, between hills, and warm down

Running hills (Combination Osmond's) 3:30 [3] 0.36 km (9:43 / km) +30m 6:52 / km
shoes: Asics Gel 2100

6 × (1 × Osmond [running downhill backwards] followed by 1 × sprint back up) Did this on a relatively steep, 30m grassy hill. I've had a little bit of pain creeping back into my left achilles so thought I'd give some of these new 'Osmonds' a go. Combining it with an uphill sprint might cancel out the benefit, but my achilles did still good after.

Running 6:00 [5] 1.41 km (4:15 / km) +65m 3:27 / km
ahr:160 max:181 shoes: Asics Gel 2100

6 times up the Bluff Park Hill. Settled on a 235m route with 10-15m climb. Pushed hard on these — had to really drive myself to complete 6. Stomach felt a bit unsettled afterwards so I feel happy that I gave it a bit.
53 143 (176)
53 166 (181)
54 162 (180)
54 155 (179)
54 156 (177)
43 159 (179)
HR was continuing to increase for a few seconds after each interval peaking at 183 following the 2nd.

Wednesday Apr 25, 2007 #

Note
(rest day)

Tuesday Apr 24, 2007 #

Running warm up/down 31:37 [2] 5.7 km (5:33 / km) +15m 5:28 / km
shoes: Asics Gel 2100

Warm up, float and long warm down/jog when ints failed.

Running tempo 10:16 [4] 2.67 km (3:51 / km) +5m 3:49 / km
ahr:171 max:177 shoes: Asics Gel 2100

Planned for 3 × 6min at threshold but developed a stitch after 4:16 of 2nd interval and had to pull out. I'm still struggling to push my heart rate from 91% to 93%, my threshold HR, even at 16s/km above my threshold speed (4:06/km).
1 3:50/km 170 (177)
2 3:52/km 171 (177)

Monday Apr 23, 2007 #

Running (Recovery) 25:00 [2] 5.2 km (4:48 / km)
shoes: Nike Free Trail 5.0

Easy run with Gary from work at lunch. I would usually do my easy run a bit slower but Gary took off like a hare …

Running Drills 15:00 [2] 2.0 km (7:30 / km)
shoes: Nike Free Trail 5.0

200m indoor track at UoC. No good reason to do this indoor except these were mid-gym session. 50m jogging followed by 50m of a drill, repeat. 2 × high knees, butt kicks, bounding, skipping plus 6 × strides.

Strength & Conditioning 45:00 [3]
shoes: Nike Free Trail 5.0

Running 10:00 [2] 1.6 km (6:15 / km)
shoes: Nike Free Trail 5.0

Running home from UoC with a pack.

Sunday Apr 22, 2007 #

Note
(rest day)

Hamstring really tight today, more rolling and stretching required.

Saturday Apr 21, 2007 #

Running warm up/down 51:50 [3] 10.1 km (5:08 / km) +133m 4:49 / km
ahr:158 max:178 shoes: Adidas Supernova Control

Warm up, between intervals, and warm down.

Running tempo (Intervals) 18:10 [4] 4.5 km (4:02 / km) +32m 3:54 / km
ahr:175 max:181 shoes: Adidas Supernova Control

3 × 6min threshold intervals with 2min rests. Felt strong and fast, and felt like I had to run faster than usual to hit a threshold HR. I guess this is good but I should push a little harder in future threshold runs. Started to fatigue at the end — running in the leftover snow and mush contributed to that, did a lot of slipping and sliding.

Friday Apr 20, 2007 #

Running 18:25 [1] 3.44 km (5:21 / km)
shoes: Icebug MR3 BUGrip

Warm up, between stairs and hills, warm down.

Running hills 19:54 [4] 2.65 km (7:31 / km) +120m 6:07 / km
max:178 shoes: Icebug MR3 BUGrip

4 reps up a set of stairs (~100m & 25-30m climb) followed by 3 sets up a gentler slope (~315m and 15-20m climb) nearby. Didn't really push myself speed-wise, but the stairs were requiring some effort by #3 and I did push on the last stair and hill repeat.
Stairs:
1:16 147 (171)
1:19 144 (174)
1:12 148 (175)
1:05 134 (173) - stopped to stretch calves before this one
Hills:
1:30 148 (170)
1:37 152 (172) - lengthened the course for the last two
1:29 152 (177)

Thursday Apr 19, 2007 #

Cycling warm up/down 24:00 [1]

Warm up/down plus floats

Cycling intervals 12:00 [5]

1, 2, 3, 3, 2, 1 with equal rests except for the last two (after 3 & 2) where I dropped to 2 and 1 min rests.

Wednesday Apr 18, 2007 #

Strength & Conditioning 45:00 [3]
shoes: Asics Gel 2100

Trying out a new programme following some advice from RobW. It was good except I tweaked my right knee somehow doing lunges and had to skip the lunges and press. Couldn't find a machine to do hip extensions either; will have to think up some other way to do these.

Running 15:00 [2] 2.2 km (6:49 / km)
shoes: Asics Gel 2100

Running home from the gym with my backpack.

Tuesday Apr 17, 2007 #

Running (Recovery) 28:38 [1] 4.8 km (5:58 / km) +10m 5:54 / km
shoes: Nike Free Trail 5.0

Recovery jog along the Elbow and Bow rivers. Another nice day in Calgary and couldn't really be bothered running, just wanted to get outside, so walked for a bit enjoying the warmth and then finished up with a couple of short strides.

Strength & Conditioning (Core) 30:00 [3]

The old lounge room floor workout for core and a bit of other stuff.

Monday Apr 16, 2007 #

Running warm up/down 23:20 [1] 4.5 km (5:11 / km) +15m 5:06 / km
shoes: Nike Free Trail 5.0

17min warm up; 4:20 warm down; 2min between intervals

Running tempo 16:00 [4] 3.9 km (4:06 / km) +15m 4:02 / km
ahr:172 max:179 rhr:56 shoes: Nike Free Trail 5.0

2 × 8min threshold with 2 min rest on the loop out through Pearce Estate and back. Wasn't sure I would be up for this after my big day on Saturday, but resting HR was down and after a warm up I felt strong. A few sore muscles still; notably left hamstring, hip flexors and unusually one of the calf muscles running up the outside of my left shin. Hopefully it's sore because my form is improving and I'm using some muscles I've otherwise neglected.

Sunday Apr 15, 2007 #

Note
(rest day)

A final day's skiing at Sunshine had been planned but Megan was ill so it ended being a lazy day. I'm still feeling knackered from yesterday so I wasn't too unhappy. Did quite a bit of stretching — most muscles aren't too bad except for my left hammy and its usual iron bar impression.

Saturday Apr 14, 2007 #

Orienteering (Odd-Even) 20:24 [4] **** 2.82 km (7:14 / km) +110m 6:03 / km
ahr:173 max:190 spiked:8/8c shoes: Olway Somethings

Brent Langbakk had the odd-numbered controls and I had the evens. He dragged me along at about my race pace.

Orienteering (Dice-O) 23:26 [5] *** 3.65 km (6:25 / km) +60m 5:56 / km
ahr:158 max:184 spiked:7/7c shoes: Olway Somethings

Fun little 2-person star relay with a random element. Matt and I won until we were disqualified (well, would have been had anyone taken it seriously) for unintentionally cheating. Getting lactic and fatigued at the end of this.

Orienteering (Route Choice) 26:32 [4] **** 2.76 km (9:37 / km) +180m 7:15 / km
ahr:178 max:188 spiked:2/2c shoes: Olway Somethings

A course with only 2 controls, the second of which was 2km long with a number of great route choices. I picked a fairly direct route with more climb but made a little mistake and had to drop a couple of contours mid-control, and also lost time descending a massive 45m high mud bank. The most southerly route along the river was the way to go. Starting to get pretty buggered by this stage and was slow up all the hills. Running speed is slow because of the stupid route I took to the finish up the same crazy mud bank I'd just come down. This place is really treacherous during the thaw but it would be awesome fun when it's dry.

Orienteering 27:33 [3] 2.91 km (9:28 / km) +145m 7:35 / km
ahr:155 max:180 shoes: Olway Somethings

Running from the end of the route choice exercise back to my car and then to the start of the simplification exercise. Feeling really fatigued by this point. Hung out at my car for a few minutes, had a gel and some water.

Orienteering (SImplification) 19:34 [4] **** 2.86 km (6:50 / km) +35m 6:27 / km
ahr:172 max:185 spiked:11/12c shoes: Olway Somethings

Nice exercise by Patrick. We were given a course marked on a blank piece of paper and then from a complete master map, we drew in a few key features for each leg, and then ran the course. I really enjoyed this exercise though it was a little easy due to the visibility of a number of controls. Absolutely dead on my feet for this one.

Orienteering 20:00 [3] 2.0 km (10:00 / km) +150m 7:16 / km
shoes: Olway Somethings

Putting out and removing a few controls and various jogging to and fro.

Note

What a day! My heaviest day's training ever: 17km of orienteering with 680m climb in 2:17 with an ave HR of ~173. Totally knackered at the end. Thanks to Bill and all the exercise planners! Oh, and no chest pain!

Friday Apr 13, 2007 #

Event: Spring Forth training and orienteering weekend

Note

Back to the doctor today. Latest ECG doesn't indicate pericarditis and she didn't agree with previous diagnosis and could only guess at rib joint pain … I've had those sharp little pains you get in your intercostal muscles that go away after a few minutes and what I had last week wasn't anything like that. Apparently, it was just random, causeless and inconsequential chest pain — nothing to worry about …

Thursday Apr 12, 2007 #

Note
(sick)

Physio today for some more work on hammy. The sun has come out again and temp has gone up. Can't wait for the all-clear from the doc so I can get out and running again.

Wednesday Apr 11, 2007 #

Note
(sick)

Follow up ECG at lunch today.

Monday Apr 9, 2007 #

Cycling warm up/down 25:00 [1]
ahr:110 max:124 (sick) shoes: Nike Free Trail 5.0

Another easy spin to warm up the legs and avoid stressing the heart. Followed by a good stretch.

Running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: Nike Free Trail 5.0

Warm up on the 200m indoor track at UoC, then running home.

C • How's the heart doing? That's ... 2

Strength & Conditioning 30:00 [1]
(sick) shoes: Nike Free Trail 5.0

Lunges, standing calf raises, leg press, knee raises and some stretching. Bumped up the lunge and leg press weights as I started a bit conservatively on the weekend. Heart still feels okay.

Sunday Apr 8, 2007 #

Note
rhr:58 (sick) (rest day)

Saturday Apr 7, 2007 #

Running warm up/down 38:00 [1] 7.1 km (5:21 / km) +15m 5:18 / km
ahr:145 max:163 (sick) shoes: Nike Free Trail 5.0

Run to the UoC gym and back. Made sure to maintain a low intensity. No heart problems :)

Strength & Conditioning 30:00 [0]

Lunges, leg press, knee raises, hamstring curls and calf raises.

Friday Apr 6, 2007 #

Note
rhr:56 slept:10.0 (sick)

Might go for an easy run today and/or visit the gym.

Note

Got some DVDs did no exercise.

Thursday Apr 5, 2007 #

Note
rhr:60 slept:8.5

Thought I would start taking my HR when I wake up. I'll do it for a while and see what I learn. Was surprised it was this high when I had just woken up - lowest recorded is 51 - but then I've always had a high resting HR; I think I get it from my mother. Also discovered I'd had a bit of a nose bleed during the night so perhaps I was also a little dehydrated.

Note
(sick)

So I rode the exercise bike for 15min at lunch to warm up and have a quick stretch before getting a massage … when I jump off the bike, I get a pain in the left-side of my chest, about where I expect my heart is, for about a second which repeats every 30s-5min. Have my 1/2 hr massage, still getting the pain, so I visit the local medical clinic. Get an EKG, blood test and a chest x-ray. Blood and x-ray look okay, but they think the EKG might indicate idiopathic pericardia - an inflammation of the sac around the heart with no obvious cause. They send me home on orders to take ibuprofen for the inflammation and get a follow-up EKG next week. In the meantime I have to avoid strenuous exercise or exercising for over an hour. All in all, that's not so bad … better than most of the things that spring to mind when you get chest pain!

Tuesday Apr 3, 2007 #

Orienteering 37:58 [3] *** 5.8 km (6:33 / km) +70m 6:10 / km
ahr:162 max:178 spiked:14/14c shoes: Icebug MR3 BUGrip

Collecting flags from my TNT last week. Wasn't much technical challenge as I've been to all the control sites twice already. Lots of snow on the ground though which made it hard work and I struggled to keep up a threshold HR. Lost time looking for one of the flags and later trying to shake off an over-enthusiastic dog which was running around me in circles looking menacing; lost about 2 min. Running distance 5.9km (6:06/km).

Monday Apr 2, 2007 #

Cycling warm up/down 14:00 [1]

10 min warm up; 4 min warm down.

Cycling intervals (Mona's Fartlek) 20:00 [5]

I like Mona's Fartlek. I think it's because the interval length decreases regularly, which gives you something closer to aim for, and you feel like you're progressing through the session. Quads still a bit sore today but wasn't a problem cycling. Resistance 11 for the 1:30 ints, 12 for the 1:00 and 0:30 ints, and 13 for the 0:15 ints. My Polar was playing silly buggers so I don't have HR data.

Sunday Apr 1, 2007 #

Running 35:00 [2] 5.0 km (7:00 / km) +85m 6:27 / km
shoes: Icebug MR3 BUGrip

Exploratory run around Banff from the YWCA. It was really nice to be out: there was fog higher up around the mountains, it was snowing gently but not too cold, and there was little wind. Spent quite a bit of time stopped and admiring the view! Ran off the paths through some nice bits of the woods too.

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