Training Log Archive: markgIn the 30 days ending Apr 30, 2010:
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Friday Apr 30, 2010 #
8 AM
Cycling (Commute) 35:00 [3] 13.5 km (23.1 kph) +80m
Ride to work. Felt strong at the beginning but tired a bit and felt slow, but it was actually one of my better times.
4 PM
Cycling (Commute) 34:00 [3] 13.5 km (23.8 kph) +125m
Ride home. Good time - I think the after-work beer helped.
Running warm up/down 20:00 [3] 3.5 km (5:43 / km) +40m 5:24 / km
shoes: Asics DS Trainer 13
Warm down run off the bike. Unfortunately it's a bit too hilly around my place for a nice easy warm down.
Tuesday Apr 27, 2010 #
Note
(rest day)
Left calf is really tight and needs some massage and stretching, otherwise seemed to have pulled up okay.
Monday Apr 26, 2010 #
7 AM
Running long 2:10:00 [3] 22.0 km (5:55 / km) +400m 5:25 / km
shoes: Adidas Supernova Cushion 7
Solo long run from my place across Chapel Hill, a loop through Gap Ck, and then up Jacksonia to the lookout and back home via Honeyeater. Same route as last week but with the loop in Gap Ck tacked on.
Felt pretty good early on, something I attribute partly to the running without a pack on like my last run, and fairly strong up Quail Tr and into the western part of Gap Ck. Still felt good up Jacksonia but was going fairly slowly. I put on a surge up on top had set myself a goal of overtaking a family on bikes before the lookout but they were too quick on the downhills.
Right foot was sore early on but then eased. It got bad after cooling down but some massage helped a lot. Psoas started getting sore up the hills and I stopped a couple of times to stretch out my glutes. Calves tightened up a bit too.
Nice run, a shame I couldn't do it the group this week.
Felt pretty good early on, something I attribute partly to the running without a pack on like my last run, and fairly strong up Quail Tr and into the western part of Gap Ck. Still felt good up Jacksonia but was going fairly slowly. I put on a surge up on top had set myself a goal of overtaking a family on bikes before the lookout but they were too quick on the downhills.
Right foot was sore early on but then eased. It got bad after cooling down but some massage helped a lot. Psoas started getting sore up the hills and I stopped a couple of times to stretch out my glutes. Calves tightened up a bit too.
Nice run, a shame I couldn't do it the group this week.
Sunday Apr 25, 2010 #
Note
Back into the garden today. Finished hacking up the final part of the cactus. The damn thing was heavy, I reckon 30-odd kilos. Still some other nasty cacti - big yellow and green ones with stinging goo inside - but otherwise the garden is looking pretty good now, most of the crap has been pulled out and it's ready for a load of soil and re-planting. Long run tomorrow.
Saturday Apr 24, 2010 #
Note
Skipped the long run again this week in favour of another solid day of gardening. Nearly finished hacking out the nasty, green cacti but was buggered by the time I'd made it to the central one so left it for tomorrow. My upper body isn't used to this type of workout.
Friday Apr 23, 2010 #
8 AM
Cycling (Commute) 38:00 [3] 13.5 km (21.3 kph) +85m
To work for the first time in a while. I would have preferred to run but the schedule didn't allow. Still, it was a nice morning for a ride and cruised most of the way so it was an enjoyable ride. Hopefully I won't be too tired for the long run tomorrow.
4 PM
Cycling (Commute) 36:00 [3] 13.5 km (22.5 kph) +125m
Ride home. Starting to feel sore in my glutes from the squats. Got passed by a few speedy guys on flash bikes who then rode as a bunch, so I made an effort up the hill past Anzac Park to get on and then rode on their wheel for a while. Good fun.
Thursday Apr 22, 2010 #
9 PM
Strength & Conditioning 20:00 [3]
Did usual squats. Couldn't remember how many I was doing last time (had trouble just remembering how many I'd already done tonight) so did 3 x 3 x 10 on each leg. Didn't go very deep for the first 2 sets but tried for a little further on the last. Tired glutes afterwards.
Tuesday Apr 20, 2010 #
8 AM
Running (Commute) 53:00 [3] 10.0 km (5:18 / km) +100m 5:03 / km
shoes: Adidas Supernova Cushion 7
The start of these runs to work is nasty ... up to the top of Chapel Hill Rd, then down before another run to the top of Anzac Park (or whatever that little bit of bushland along the freeway is called). I was a bit slower today in the first half, largely due to a toilet stop, but picked it up a little a long the river and got a couple of minutes back. Thinking about adding the last bit up the hill to KG for the next one if I can start running early enough.
Sunday Apr 18, 2010 #
7 AM
Running long 1:15:00 [3] 11.8 km (6:21 / km) +300m 5:38 / km
shoes: Nike Free 5.0 (grey/green)
Wasn't able to make the Cyclones run yesterday (shame, I was up for 2 hours with Anna) so a longish run by myself across Chapel Hill, up Jacksonia, along the road, down Honeyeater and home. Felt stronger on the hills than last time I ran this which was before Easter.
Wednesday Apr 14, 2010 #
8 AM
Running (Commute) 50:00 [3] 10.0 km (5:00 / km) +100m 4:46 / km
shoes: Asics DS Trainer 13
Commute to work via the usual route except used the trails leading into Anzac Park instead of the bike path. I seem to have recovered quite well from the last two weekends' adventures: I think there's still a little fatigue and right calf feels tight but otherwise feel good. In fact, I actually feel stronger than before Easter and the last time I ran with a pack.
Tuesday Apr 13, 2010 #
Note
(rest day)
Another rest day. Some more foam roller, tennis ball, and golf ball work in the evening.
Monday Apr 12, 2010 #
Note
(rest day)
A bit sore today ... calves mostly and hammies a bit. Spent a little time on the foam roll in the evening.
Sunday Apr 11, 2010 #
9 AM
Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Jalas FLX
Orienteering race (ACT Long Champs) 1:36:33 [5] ***** 15.7 km (6:09 / km) +370m 5:30 / km
spiked:17/23c shoes: Jalas FLX
Possibly the windiest orienteering event ever. I was hoping for a better run than yesterday and to not let Robbie slip past while I stuffed up but it was nearly a rerun of yesterday. After a 10-20s hiccup into #1 and a little uncertainty on the edge of the circle coming into #5 I was clean and navigating well but that didn't stop Rob from catching me, and when I got confused in the circle at #6 he disappeared. I didn't see him leave #6 and thought he must have also missed it and was behind me. Unfortunately this delusion persisted until the finish when it was immediately apparent that he'd left me in his wake. The mistake at #6 was about 45s and I made a 2min error at #8 and about 50s at #12 but was fairly clean after that. A few slow uncertain bits probably cost me some time but nothing major.
Looking at the splits, strength on the hills was clearly a big factor. I was 1:20 slower than Rob on #4, 50s slower on #13, and 45s slower on #18. Admittedly, I failed to take the wind into account on #4 and I reckon that going left around the hill and into the control with a tail-wind (I went right and had a head-wind) would have been 30s faster. The only hilly leg I did well on was #21 with the finish in sight and a big tail-wind for extra speed.
I was pretty disappointed in the time but 11th place was okay. I think I should have been 10min quicker ... maybe I'm not running hard enough in these long races?
Looking at the splits, strength on the hills was clearly a big factor. I was 1:20 slower than Rob on #4, 50s slower on #13, and 45s slower on #18. Admittedly, I failed to take the wind into account on #4 and I reckon that going left around the hill and into the control with a tail-wind (I went right and had a head-wind) would have been 30s faster. The only hilly leg I did well on was #21 with the finish in sight and a big tail-wind for extra speed.
I was pretty disappointed in the time but 11th place was okay. I think I should have been 10min quicker ... maybe I'm not running hard enough in these long races?
Saturday Apr 10, 2010 #
9 AM
Running warm up/down 25:00 [3] 4.0 km (6:15 / km)
shoes: Adidas Supernova Cushion 7
Orienteering race (ACT Middle Champs) 50:13 [5] ***** 6.3 km (7:58 / km) +230m 6:44 / km
spiked:20/29c shoes: Jalas FLX
A good run but a 3min mistake at #3 meant I finished at the wrong end of a long line of people on 49min. The mistake hurt because I'd was thinking mid-leg that I would have to be careful to get high enough and cross the right gully and then I made that exact mistake, heading into some rocks on the hill to the SW of the control. I had a pretty damn good run after that keeping good intensity and solid through the rock even if not quite spiking everything. I was a bit too slow through the short and technical #16 and #17, and then lost some time on #19 and #20 too but nailed #22 which a few people had problems with and then was clean until #28 when the pressure of Julian flogging past cracked me and I lost 30s. Disappointed because without the mistake at #3 it was a pretty solid run.
Friday Apr 9, 2010 #
Event: Snow Treble
2 PM
Running warm up/down 25:00 [3] 4.0 km (6:15 / km)
shoes: Jalas FLX
Orienteering race (ACT Sprint Champs) 16:01 [5] *** 2.7 km (5:56 / km) +130m 4:47 / km
spiked:12/16c shoes: Jalas FLX
Quite a good race but a few little mistakes messed. I lost a few seconds into #7, and not so clean on #10 and #11, and about 10s on #15 because I was putting too much effort into running up the hill and instead of navigating but the biggest mistake was taking the lower route choice to #9 which probably cost 20s. A time in the mid-15's would have been great. Pretty pleased with my highest finish in a NOL race.
Thursday Apr 8, 2010 #
2 PM
Cycling 1:04:00 [3]
Ride with Dad from my parents' place over Commonwealth Ave bridge and back on Dad's flash Giant roadie which was a dream to ride. Pushed hard on some of the little hills but really we were just cruising. Really noticed the wind today - it felt like the bike was wobbling all over the place in the crosswind.
Monday Apr 5, 2010 #
1 PM
Running warm up/down 10:00 [3]
shoes: Adidas Supernova Cushion 7
Orienteering race (Easter twenty10 Day 3) 1:06:36 [5] 8.5 km (7:50 / km)
shoes: Jalas FLX
Sunday Apr 4, 2010 #
10 AM
Running warm up/down 5:00 [3] 1.1 km (4:33 / km)
shoes: Jalas FLX
Orienteering race (Easter twenty10 Day 2) 1:34:58 [3] **** 15.4 km (6:10 / km) +460m 5:22 / km
spiked:23/29c shoes: Jalas FLX
Another good, steady run but a little further down the field today, I think because of the easier navigation. I nearly missed my start, arriving at the end of the pre-start, and proceeded to make a 40-odd second mistake on the first. Focussed more after that but made a small mistake going into #4. I did alright on the long #7, taking the left route with the climb at the end. Felt slow through the pines and was getting pushed around a bit. Lost a few seconds on #10 and maybe 30s at #12 but had a nice run from there through to 16. Lost 20s at #17 but enjoyed the run down to the spectator control. Unfortunately a blister on my big toe had ripped and was starting to bother me but I don't think it slowed me down. Stopped at the run-through to scoff a gel and some water which probably wasted 45s but I was keen not bonk like at the WOC trials last year. I was starting to feel tired by this stage and struggled to keep moving up the hill to #23 but then picked up the pace again nicely on the next couple of before struggling again on the hills on #27 and also getting confused contouring around into the control. A good run overall, with only 1:30 of mistakes, and not badly placed overall. Hard to believe how far behind Jules everyone was - that guy is running so bloody quick.
Saturday Apr 3, 2010 #
11 AM
Running warm up/down 15:00 [3] 2.6 km (5:46 / km)
shoes: Jalas FLX
Orienteering (Easter twenty10 Day 1) 46:58 [3] ***** 5.9 km (7:58 / km) +225m 6:41 / km
spiked:21/23c shoes: Jalas FLX
Not a super fast run but a really steady one with only one real mistake near the end so I was really pleased to come in 10th. My strategy to go slowly through the rock worked nicely and I probably still lost time being uncertain but on a day when most of the field made big mistakes I'm not worried about going slowly and not screwing up!
I started really slowly but nailed the first 6. Had a slight hestitation coming into #7 but only 5s or so. Shep caught me from two minutes just after #8. I held on to him until #9 and then went past him when he made a little mistake on #10. He blew past me again and I was slowly dropping off across the hill to #11 but he disappeared as soon as we crossed the fence and got into the thicker stuff. Couldn't believe how fast I dropped back. I was pretty pleased that I managed to hold Shep off that long. #12 was a bit scary but after I extracted myself from the bould field around #11 I got around the hill with a pretty good idea of where I was and using the giant rockface on top of the hill as a guide I got into the circle pretty easily. Nearly missed #13 but caught myself making the mistake and then was pretty steady through the next 3. Got caught in some green and rocks on the way to #17 but found the control pretty well. Nailed #18 and #19 though starting to struggle on the hills. Couldn't identify the right rock for #20 and lost maybe 30s. Had a great time flying down the hill and for the last 3. Really enjoyed this course. I think the whole setup was great and nice combination of fast/slow, techinical/open. Kudos to Lazydave and the Hoggster (and everyone else) for pulling it together.
I started really slowly but nailed the first 6. Had a slight hestitation coming into #7 but only 5s or so. Shep caught me from two minutes just after #8. I held on to him until #9 and then went past him when he made a little mistake on #10. He blew past me again and I was slowly dropping off across the hill to #11 but he disappeared as soon as we crossed the fence and got into the thicker stuff. Couldn't believe how fast I dropped back. I was pretty pleased that I managed to hold Shep off that long. #12 was a bit scary but after I extracted myself from the bould field around #11 I got around the hill with a pretty good idea of where I was and using the giant rockface on top of the hill as a guide I got into the circle pretty easily. Nearly missed #13 but caught myself making the mistake and then was pretty steady through the next 3. Got caught in some green and rocks on the way to #17 but found the control pretty well. Nailed #18 and #19 though starting to struggle on the hills. Couldn't identify the right rock for #20 and lost maybe 30s. Had a great time flying down the hill and for the last 3. Really enjoyed this course. I think the whole setup was great and nice combination of fast/slow, techinical/open. Kudos to Lazydave and the Hoggster (and everyone else) for pulling it together.
Friday Apr 2, 2010 #
9 AM
Running 15:00 [3] 2.5 km (6:00 / km)
shoes: Adidas Supernova Cushion 7
Easy jog in the morning to loosen up. Felt like I was coming down with a cold and not especially good.
12 PM
Running warm up/down 20:00 [3]
shoes: Adidas Supernova Cushion 7
Cold symptoms has eased a little but still didn't have much energy.
Orienteering race 18:56 [5] *** 3.5 km (5:25 / km)
spiked:21/25c slept:12.0 shoes: Adidas Supernova Cushion 7
Easter Prologue: failed to attend #20, DNF. Apart from the aforementioned MP it was an average sort of run. Was running pretty smoothly at the beginning and was keeping pace with my fellow Queenslanders but lost a few seconds at 8 running wide around the garden when I misunderstood Grant's instructions at the mis-mapped bit. Good through the next few if a bit slow along the top but then stuffed around picking a route choice back through the buildings for #12 and got confused on #13 and lost 40s. Managed to pick up the pace a little back through the spectator but then gambled on being able to run through the green to #18 before having to run around the long way. Was feeling it up the hill to #19 but kicked in with some the angry self-talk to keep moving. Then I didn't see #20 and ran straight to #21 and then smashed (for me) the rest of the course.
Really angry about missing the control; really disappointed not to be in the overall standings; really disappointed about having to start 5 hours after Jules on Monday ...
Really angry about missing the control; really disappointed not to be in the overall standings; really disappointed about having to start 5 hours after Jules on Monday ...