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Training Log Archive: markg

In the 30 days ending Apr 30, 2009:

activity	#	time	miles		km		+m
Running	11	7:49:24	55.12	(8:31)	88.7	(5:18)	1076
Cycling	6	6:19:53	66.05	(10.4/h)	106.3	(16.8/h)	1030
Running w/baby	3	1:32:00	10.56	(8:43)	17.0	(5:25)	120
Strength & Conditioning	2	1:30:00
Orienteering	1	1:21:42	5.59	(14:37)	9.0	(9:05)	425
Total	17	18:32:59	137.32		221.0		2651

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Tuesday Apr 28, 2009 #

Running warm up/down 53:00 [3] 10.0 km (5:18 / km)
shoes: Asics DS Trainer 13

Warm up and down plus easy jog floats for the ints.

Running intervals 15:30 [5] 5.0 km (3:06 / km)
shoes: Asics DS Trainer 13

10 x 500 with 500m easy jog floats with Anna at UQ.

Monday Apr 27, 2009 #

Cycling (Commute) 35:00 [3] 10.0 km (17.1 kph) +110m

Cycling (Commute) 32:00 [4] 10.0 km (18.8 kph) +110m

Ride home. Gunned it and got a good run with lights and traffic too.

Sunday Apr 26, 2009 #

Orienteering 1:21:42 [4] 9.0 km (9:05 / km) +425m 7:21 / km
shoes: Jalas FLX

OY at Hardings Paddock. Ran steadily and conservatively but lacked some mental intensity and was sloppy in a lot of places. Pleased with how I handled the course physically, particularly the climb. It was my first run in my new Jalas shoes and they were generally really comfy but I did start getting a blister on my left heel. Also, had a few wobbles on my left ankle and the outer edge of my foot is a bit sore now.

Running warm up/down 15:00 [3] 2.0 km (7:30 / km) +50m 6:40 / km
shoes: Jalas FLX

Friday Apr 24, 2009 #

Running (Commute) 30:38 [3] 6.7 km (4:34 / km) +50m 4:24 / km
shoes: Asics DS Trainer 13

Commute in to GP. Felt okay, quite strong in the legs actually, but slow in the first half. Picked up the pace down Annerley Rd and moved well till the end.

Wednesday Apr 22, 2009 #

Cycling (Commute) 35:30 [3] 10.0 km (16.9 kph) +125m

Nice morning and I couldn't be bothered pushing so I just rolled along at a nice pace for the majority but I did push up some of the hills.

Cycling (Commute) 36:00 [3] 10.0 km (16.7 kph)

Tuesday Apr 21, 2009 #

Running tempo (Commute) 51:00 [4] 10.0 km (5:06 / km) +80m 4:54 / km
shoes: Adidas Supernova Cushion 7

Commute home from KG. Tried to keep a tempo pace but form felt really clumsy and awkward and legs got heavy even though I was breathing pretty easy most of the way. I should be stretching more that would probably help with uncoordinated left leg; the left hamstring was feeling a bit tight anyway.

Saturday Apr 18, 2009 #

Event: SILVA National Orienteering League

Running hills 40:00 [5] 5.1 km (7:51 / km) +250m 6:18 / km
shoes: Nike Free 5.0 (grey/green)

6 x hills at Lavender Bay. A 250m long, 40m high climb up steep steps west of Clark Park then Walker St up to Harbour View Hotel. Tried to stay bouncy up the stairs and then accelerate with good turnover and form in the 2nd part. Didn't feel too hard actually. I could have gone a few more but there was a wedding to prepare for. Includes jogs down and a little exploration at the beginning.

Thursday Apr 16, 2009 #

Running (Commute) 58:00 [3] 11.5 km (5:03 / km) +155m 4:44 / km
shoes: Adidas Supernova Cushion 7

All the way to KG including dropping Ewan off. Did a few surges including 3min up the hill on Fairfield Rd. I was pretty tired in the last 4km.

Wednesday Apr 15, 2009 #

Cycling (Commute) 34:00 [3] 10.0 km (17.6 kph) +120m

To work. Felt pretty good.

Running 25:00 [3] 3.6 km (6:57 / km)
shoes: Asics DS Trainer 13

Ran pushing my bike down into the city to get a new tube after discovering a fast flat. I moved pretty quickly when I had space but pedestrian traffic in the city was awful.

Cycling (Commute) 21:00 [3] 6.3 km (18.0 kph) +45m

From the city home with a new tube. I got the guy at the shop to replace the tube and was treated to him pumping it up without the tyre seated properly so the tube did a big hernia type bulge out the side before exploding.

Monday Apr 13, 2009 #

Running w/baby long 1:08:00 [3] 12.8 km (5:19 / km) +65m 5:11 / km
shoes: Adidas Supernova Cushion 7

Having missed the last couple of days I'm finally at Mark's Easter Day 2: a long morning run in light rain with Ewan in the chariot. Pretty boring route out past the tennis centre to the bridge by Indooroopilly and back.

Strength & Conditioning 1:00:00 [3]

Stretching after the long run.

Sunday Apr 12, 2009 #

Note
(rest day)

Same again ...

Saturday Apr 11, 2009 #

Note
(rest day)

Had planned to do a middle-distance-ish tempo run today for Easter Day-1 but house-hunting and family life got in the way.

Friday Apr 10, 2009 #

Event: Australian 3-Day Orienteering Championships

Running intervals (Mark's Easter Prologue) 10:00 [5] 2.9 km (3:27 / km)
shoes: Asics DS Trainer 13

Prologue for my home grown Easter 3-Days - a Mona's Fartlek. Felt pretty good and strong tonight and the Mona's felt very short after the longer intervals the Cyclones have done recently. I probably ran the floats a bit slow.

Running warm up/down 21:56 [3] 4.1 km (5:21 / km) +45m 5:04 / km
shoes: Asics DS Trainer 13

Warm up, down, and floats.

Thursday Apr 9, 2009 #

Running w/baby 9:00 [3] 1.7 km (5:18 / km) +25m 4:56 / km
shoes: Adidas Supernova Cushion 7

Dropped Ewan off at childcare on my way to work. Tried an innovative run and bus commute. From childcare I ran to QUT Gardens Point where I caught the free (for QUT students & staff) QUT shuttle to Kelvin Grove. It works out quite nicely except that there is downtime waiting for the bus to arrive/leave.

Running (Commute) 28:20 [3] 5.5 km (5:09 / km) +45m 4:57 / km
shoes: Adidas Supernova Cushion 7

Childcare > GP

Running (Commute) 31:00 [3] 6.3 km (4:55 / km) +40m 4:46 / km
shoes: Adidas Supernova Cushion 7

I ran home too. Beat a skinny commuter guy on a bike up the hill on Annerley Rd. Not that it's a race ...

Wednesday Apr 8, 2009 #

Note
(rest day)

Tuesday Apr 7, 2009 #

Cycling (Commute) 35:00 [3] 10.0 km (17.1 kph) +110m

Ride to work incorporating the Anna's shortcuts. A minute shorter overall but I had a bad go with lights so the saving could be greater.

Monday Apr 6, 2009 #

Cycling (Commute) 36:17 [3] 10.0 km (16.5 kph) +110m

Nearly saw a big collision between some dopey uni student cycling on the wrong side of the path up the hill toward the green bridge and a lycra-clad guy speeding down on his roadie. The roadie guy did well slow and avoid a stack. Also ran into Anna as we both left the river heading into the city. Probably should have followed her as I expect she was heading toward the bike path over the ICBP too and knows all the best ways.

C • I was taking the short cut ... 6

Cycling (Commute) 42:00 [3] 10.0 km (14.3 kph) +100m

The ride home. Left late and ended up riding in the dark without appropriate lighting or stylish reflective clothing so hugged the footpath and went slowly.

Running w/baby 15:00 [3] 2.5 km (6:00 / km) +30m 5:40 / km
shoes: Nike Free 5.0 (grey/green)

Ran Ewan to childcare in the morning and then straight home to get ready for work.

Sunday Apr 5, 2009 #

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics DS Trainer 13

A quick one to warm up the legs and buy some croissants for breakie. Was planning to go orienteering today but it didn't fit in our schedule.

Saturday Apr 4, 2009 #

Running long 1:15:00 [3] 13.0 km (5:46 / km) +361m 5:04 / km
shoes: Adidas Supernova Cushion 7

Cyclones group run starting from Wendy's and Lance's awesome house in awesome Bardon. I don't know where we went really but there was a little loop to start toward the Gap and back, then toward Mt Coot-tha, past Channel 9 and to the summit, down via Slaughter Falls and then home via the roads. There is a final trail called Honesty Hill which seems to be some sort of manhood trial which we didn't take. I didn't know about it until the end so I'll still claim to be a man. Felt good all the way through; I reckon I could have done another 1/2 hour. A big difference to the first run of Coot-tha I did in January.

C • honesty hill 5

Thursday Apr 2, 2009 #

Note
(rest day)

Tired legs and bad weather = rest day.

Wednesday Apr 1, 2009 #

Cycling (Commute) 37:46 [3] 10.0 km (15.9 kph) +110m

Tried following Annerley Rd and crossing the Goodwill Bridge today. It's much faster, 13min to be exact. I can probably knock a couple more off but I was trying not to hurt too much after last night's ints and I got stuck behind some slower commuters at one point.

Cycling (Commute) 35:20 [3] 10.0 km (17.0 kph) +90m

Commute home. Legs pretty tired.

Strength & Conditioning 30:00 [3]

Stretching muscles tight from a quantity of riding they're not used to and yesterdays' big int session.

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