Training Log Archive: markgIn the 30 days ending Jun 30, 2011:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | |||||||||||||||
Saturday Jun 25, 2011 #
10 AM
Running long 1:57:00 [1] 24.0 km (4:53 / km) +285m 4:36 / km
shoes: Nike Free 5.0 (grey/green)
Long run from in-laws in Toowoomba. Was aiming for the usual destination of Picnic Point but this time started in the direction USQ, aiming to follow the route of the Toowoomba Marathon. Quite a nice looking little uni - Range Runners should make a sprint map of it if they haven't already. From USQ I headed east, down into West Ck then across Middle Ridge and down East Ck, before turning toward Picnic Pt. Skipped my usual diversion down to the Tabletop lookup but had a short rest at Picnic Pt before heading back to East Ck and then down to the city for a loop through Queen's Park, back through the city and the home via West St.
I was a bit worried about my left calf which was feeling pretty tight soon after setting off. Stretching didn't help much but it didn't get much worse either so I just kept going. I was certainly feeling a bit weary at the end but still strong on the hills - it's nice to see that recent training has had some effect.
I was a bit worried about my left calf which was feeling pretty tight soon after setting off. Stretching didn't help much but it didn't get much worse either so I just kept going. I was certainly feeling a bit weary at the end but still strong on the hills - it's nice to see that recent training has had some effect.
Friday Jun 24, 2011 #
8 AM
Cycling (Commute) 36:15 [2] 13.5 km (22.3 kph) +190m
Feeling a bit tired today - first time riding two days in a row in ages.
4 PM
Cycling (Commute) 37:30 [3] 13.5 km (21.6 kph) +150m
Home. Feeling pretty tired now. Got swooped by some bird between the river and Sylvan Rd. Took me a while to work out what was going, all I could here was this strange clacking sound. I thought it might be my bike at first, then I heard some tweeting accompanying the clacking. Strange.
Thursday Jun 23, 2011 #
8 AM
Cycling (Commute) 39:10 [2] 13.5 km (20.7 kph) +190m
To work, via Chapel Hill Rd again, saw some cops pulling over people who are still ignoring the no turn sign onto Jenkinson Rd. I'm still enjoying wearing all these cooler weather clothes that really haven't been used since we left Canada. Unfortunately, I didn't having for the cold toes.
5 PM
Cycling (Commute) 37:00 [3] 13.5 km (21.9 kph) +160m
Tuesday Jun 21, 2011 #
12 PM
Running warm up/down 28:30 [2] 5.0 km (5:42 / km) +95m 5:12 / km
shoes: Nike Free 5.0 (grey/green)
Warm up and down and walk/jog floats.
Running intervals (4x1km) 13:44 [4] 4.1 km (3:21 / km)
shoes: Nike Free 5.0 (grey/green)
4 x 1km with 3 min walk/jog floats. First was along the footpath beside Enoggera Ck and the remaining three on the grass around some ovals there. The latter loop turned out to be about 25m too long. Times were 3:30, 3:37, 3:36, and 3:41. Felt pretty slow but I haven't done any intervals recently so about what I should expect.
Sunday Jun 19, 2011 #
5 PM
Running tempo 30:00 [3] 6.8 km (4:25 / km) +105m 4:06 / km
shoes: Nike Free 5.0 (grey/green)
Tempo run down to the shops and back. I learnt a lesson about taking new routes in the dark without consulting a map first. The lesson involved running into a dead-end, a quagmire, and a shin-high wire fence ... Four days of training in a row - feels good!
Saturday Jun 18, 2011 #
6 AM
Running long 1:30:00 [2] 13.0 km (6:55 / km) +425m 5:57 / km
shoes: Adidas Supernova Cushion 7
Long run from Anna's with Anna, Wendy, Richard and Tamsin. Ran past the Botanic Gardens and from Slaughter Falls up 'Toilet Block', which was a new route for me, then through 'Goldmine' before coming back down Slaughter Falls past a few Oxfam finishers. Pretty easy pace with quite a few stops to let everyone catch up. Nice breaky afterwards at Anna's.
Friday Jun 17, 2011 #
8 AM
Cycling 38:00 [3] 14.7 km (23.2 kph) +180m
Ride to work. Went up Chapel Hill Rd instead of down Burbong St. Turns out it's about the same amount of climb and it's possibly a fraction longer. Good for a change anyway.
5 PM
Cycling 39:00 [3] 14.8 km (22.8 kph) +155m
Thursday Jun 16, 2011 #
1 PM
Running warm up/down 35:00 [2] 7.2 km (4:52 / km) +75m 4:37 / km
shoes: Nike Free 5.0 (grey/green)
Warm up/down and floats.
Running intervals 5:00 [5] 1.4 km (3:34 / km)
shoes: Nike Free 5.0 (grey/green)
10 x 30s(30s) along Enoggera Ck at lunchtime, let's call it neuro-muscular training. A nice day for it but a little windy. Felt pretty good, concentrated on form. Just starting to tire at the end. I'll have to do some real intervals soon.
10 PM
Strength & Conditioning 5:00 [3]
Calf raises
Monday Jun 13, 2011 #
10 AM
Orienteering 35:11 [3] 2.9 km (12:08 / km)
shoes: Adidas Supernova Control 9
First leg of the relay which I was doing hageby-style on my lonesome. I was feeling a bit fatigued but maintaining a pretty easy pace up front with Rachel and Oliver C. until we hit mega-lantana leg. We took different routes but all got tangled up anyway. A couple of legs later it happened again. I need good motivation to bother stuffing around in that crap and it wasn't there today. After lantana episode #2 I just plodded back to the finish, somewhat surprised to be 2nd.
Orienteering 46:38 [3] 3.5 km (13:19 / km)
shoes: Adidas Supernova Control 9
After a drink and some bitching about the lantana I headed out on the longest red course. On the way to #1 I crossed paths with Rachel who had finally bashed her way out of a patch of lantana on the previous course! The first section of this course was pretty nice, then we had to cross a monstrous section of lantana which turned out to be more passable than one would have thought. Shortly after, just as the course headed in to the notorious lantana-spider maze, I rolled my ankle again, blowing a way any remaining motivation I had. I completed the course but wasn't really orienteering any more.
11 AM
Orienteering 14:16 [3] 1.8 km (7:56 / km)
shoes: Adidas Supernova Control 9
I decided to do the green relay leg next, thinking I might regain some motivation doing it but no. I got the finish, checked the remaining two courses, realised I had no interest at all running on the parts of the map, and gave it away.
1 PM
Orienteering 15:00 [1]
shoes: Adidas Supernova Control 9
Picking up controls.
Sunday Jun 12, 2011 #
10 AM
Orienteering race 1:01:02 [4] **** 7.5 km (8:08 / km) +345m 6:37 / km
spiked:25/30c shoes: Jalas FLX
Hageby at Cotswolds running against a mixed pack including Anna, Steve Doyle, Chris Firman, and Lillian Burrill. Started off feeling tentative and dropped in behind Anna who seemed unflappable as usual. Sorted myself out a bit on the second and took the lead before a small miss on #3 dropped me behind Anna again. After that I very slowly edged away from pack, navigating quite cleanly with just a few slow or less than ideally executed legs but only until #2 on the 2nd loop when I took a bodgy route choice and then missed the control. Lost somewhere between 1 and 1:30, showed the pack where the control was, and with a wobble on the next one let Steve get to within 20s. After that I slowly edged away again and navigated cleanly - a few seconds lost here and there maybe. Gave my ankle a good roll near the end - felt okay running after so not too bad just frustrating. I wasn't holding a super fast pace but it felt pretty comfortable and the navigation felt easy. Pretty happy all up.
12 PM
Orienteering 30:00 [1] +85m
shoes: Jalas FLX
Picking up controls.
Saturday Jun 11, 2011 #
Orienteering 1:00:00 [2]
shoes: Jalas FLX
Putting out controls, taping the route to the start, and picking up controls at MOEC.
Sunday Jun 5, 2011 #
8 AM
Running long 1:34:00 [2] 17.7 km (5:19 / km) +570m 4:34 / km
shoes: Adidas Supernova Cushion 7
Long run from home, part way up Lookout Tr, then down into the back of Indooroopilly, across the freeway, ran the second half of the Anzac Park TT course. Ran into little and big Doyle training for JWOC with a TT lap. Was already feeling pretty tired by this point but only my legs. I then headed off past the Botanic Gardens planning to run up through Simpsons Falls. Unfortunately, I took a wrong turn and struggled up the nasty piece of work that is the Powerful Owl trail. Followed that till Channel 9, along the road until Honeyeater, and then back down to home. A good workout for the legs but was happily suprised to find that generally I didn't tire that much. I think I need to push long runs out to 2hrs.
Saturday Jun 4, 2011 #
9 AM
Running 30:00 [2] 5.9 km (5:05 / km) +200m 4:21 / km
shoes: Asics DS Trainer 13
Little run around Chapel Hill into Coot-tha after a sleep-in. Legs felt very rusty at the beginning (it's amazing how a bike ride wears me out) but okay once I'd warmed up. Contemplated an ascent of Coot-tha but my cold symptoms have returned so I took it easy and only did half. Through in a few surges which felt alright. Ripper morning.
Friday Jun 3, 2011 #
8 AM
Cycling (Commute) 36:50 [3] 12.5 km (20.4 kph) +165m
To work; super winter morning. My quads felt pretty tired, they don't seem to have recovered from the mountain running champs yet. Homewards this afternoon may be a struggle.
5 PM
Cycling (Commute) 36:41 [3] 12.5 km (20.4 kph) +135m
Homewards.