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Training Log Archive: markg

In the 30 days ending Apr 30, 2013:

activity	#	time	miles		km		+m
Running	13	9:20:55	64.45		103.72		2453
Orienteering	3	3:14:55	12.61	(15:27)	20.3	(9:36)	690
Strength & Conditioning	2	35:00
Total	17	13:10:50	77.06		124.02		3143

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Tuesday Apr 30, 2013 #

6 PM

Running warm up/down 15:00 [2]
shoes: Mizuno Wave Elixir 8

Running intervals 15:00 [4] 4.2 km (3:34 / km)
shoes: Mizuno Wave Elixir 8

Ints at UQ with Bomb and James. Nice little session and enjoyed running at UQ again and having a partner helped to keep the effort level up. Not all that fast but a good start.
1.1 4:10 (3:47/km)
1.1 3:50 (3:29/km)
1.0 3:45
0.5 ...
0.5 1:35

Saturday Apr 27, 2013 #

6 AM

Running 1:10:00 [3] 12.8 km (5:28 / km) +480m 4:36 / km
shoes: Mizuno Wave Elixir 8

Long run from Anna's with Anna, Clare, Katelyn, Mat, and, visiting from the sweaty north, Rachel. I had a wedding rehearsal so only ran with the group until the top of Coot-tha then headed back. The run up was mostly at good chatting pace so had to work a bit harder from the summit to get home in time. Felt alright but trashed my quads down Frosties.

Wednesday Apr 24, 2013 #

4 PM

Running (Commute) 32:00 [2] 6.5 km (4:55 / km) +90m 4:36 / km
shoes: Mizuno Wave Elixir 8

Same again, legs feeling a little tired. Did some about 4 x 30s surges near the end.

Tuesday Apr 23, 2013 #

4 PM

Running (Commute) 31:00 [3] 6.5 km (4:46 / km) +90m 4:28 / km
shoes: Nike Free 3.0 v3

Run to school pick up. I was feeling good and hoofed it. The aforementioned silver bullet has turned out to be slightly less efficacious than its moniker. The hip has improved but it's still pretty bothersome.

Sunday Apr 21, 2013 #

10 AM

Orienteering race 1:20:48 [3] 9.6 km (8:25 / km)
shoes: VJ Sticky

OY at Mundoolun. It's getting quite overgrown and the lantana has really spread so what I thought would be a 60min course turned into a 70 min course. I had a pretty sloppy run with a bunch of 30s mistakes, a 1 min mistake and a couple of 4 min ones! Felt comfortable physically except for my right hip which got sore in the last km or two and slowed me down a bit. 5 min down on Mikko and 4 on Pekka.

Thursday Apr 18, 2013 #

Note

It's awesome when you find a silver bullet for an injury and it looks like the warrior 1 pose is one for my cranky hips. A few repeats of it last night and my hips are significantly less cranky today.

5 PM

Running (Commute) 31:34 [1] 6.4 km (4:56 / km) +90m 4:36 / km
shoes: Mizuno Wave Elixir 8

Same again. Left a little earlier and tried to just cruise and enjoy the beautiful autumn afternoon but ended up doing about the same time as yesterday. Could be just Strava too, the run was shorter today so perhaps that explains it.

Wednesday Apr 17, 2013 #

4 PM

Running (Commute) 31:44 [2] 6.6 km (4:48 / km) +90m 4:30 / km
shoes: Mizuno Wave Elixir 8

Despite being a single parent today, I managed to wrangle things so that I could run from work to school for the pick up this afternoon. Feeling a lot stronger on this run than four weeks ago. Phone GPS and Strava reckon it's gotten longer ... not so sure about that.

Sunday Apr 14, 2013 #

9 AM

Orienteering race 52:33 [4] 5.6 km (9:23 / km) +240m 7:44 / km
shoes: VJ Sticky

UG event at Mountain Creek in Springfield. Place is a little gungy but not too bad, some parts are still really runnable after the fire of 2 years (?) ago others have lots of long grass hiding hazards and there's a bit of lantana but not enough, where we were taken at least, to be really bothersome. I had a pleasing, mostly clean run, only losing time on 4 when I stopped to tie my shoelaces,having forgotten to do so before the start, and on the long 9 where I got a bit off-line and in to a patch of lantana, and finally 12 where I misread the rock around the control. There's room for improvement though: I was a bit uncertain and not attacking on several controls (3, 8, 11), also needing to read the map better a few times (9 and 12). Strength in the terrain seemed lacking today, not feeling as good as last weekend.

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: VJ Sticky

Thursday Apr 11, 2013 #

4 PM

Running 1:07:42 [2] 12.5 km (5:25 / km) +183m 5:03 / km
shoes: Mizuno Wave Elixir 8

Ran home from work via the river and Anzac Park. Left my shoes and novel at work so my pack was lighter. Starting to feel tired through Anzac Park. Right psoas is pretty sore at the moment, which seems to be an ongoing problem since my hip injury last Sep.

Wednesday Apr 10, 2013 #

10 AM

Strength & Conditioning 5:00 [3]

Calves

Tuesday Apr 9, 2013 #

8 PM

Strength & Conditioning 30:00 [3]

Squats, calves plus rolled my ITBs and quads. Right knee has been aching a little, so I was trying to relieve that.

Sunday Apr 7, 2013 #

9 AM

Orienteering race 1:01:34 [3] 5.1 km (12:04 / km) +450m 8:23 / km
shoes: VJ Sticky

Club event on top of old Coot-tha, all covered in scrub. Labelled 'epic' by the setter, Clare, it was certainly a slow course with lots of climb and I was pretty buggered by the end. My plan today was to push myself by taking straight options with more challenging nav, this also meant a bit more climb. I lost time at #1 and #3 but after that had a decent run and pushed hard up the hills before I started to fade on the hills in the last km. Mikko finished 3min ahead mainly thanks to a fast start that saw him 5min ahead by the 3rd.

C • The straight option for 1 w... 2

Saturday Apr 6, 2013 #

7 AM

Running long 1:35:00 [2] 16.5 km (5:45 / km) +500m 5:00 / km
shoes: Mizuno Wave Elixir 8

Long run from Anna's with Mat. We went up Toilet Block, Channel 9, Summit, Frosties Lower, Anzac Pk, then Mat who was suffering from a major case of post-Easter fatigue and CBF went back to Anna's while I did another lap of Anzac Park. Feeling quite good. Quads got a bit tight in the last 20min.

Wednesday Apr 3, 2013 #

6 AM

Running 35:00 [1] 6.1 km (5:44 / km) +190m 4:58 / km
shoes: Adidas Supernova Control 9

Slow plod up on Coot-tha. Legs felt weary but it was super nice being out in the morning - I haven't done it for ages - with the only exception being that I was first on the trails and copping all the spider webs.

7 PM

Running 27:00 [2] 4.5 km (6:00 / km) +230m 4:47 / km
shoes: Mizuno Wave Elixir 8

An evening run around Anzac Park with Anna and Clare once we'd all escaped from the awful Brisbane traffic. Followed it up with a yummy leek and chorizo risotto at Anna's and a couple of glasses of wine. Good training!

Tuesday Apr 2, 2013 #

6 PM

Running intervals 10:55 [4] 3.12 km (3:30 / km)
shoes: Mizuno Wave Elixir 8

4 x 780m or the distance of a lap around the reservoir. I wanted to do a quick run after work but couldn't make up my mind on a session and so just started doing laps on 5min cycle. I was surprised to find I was pretty comfortable at this pace but nevertheless called it after 4 because I was happy to enjoy it without working too hard. Very lazy!

Running warm up/down 24:00 [2] 3.9 km (6:09 / km) +60m 5:43 / km
shoes: Mizuno Wave Elixir 8

Monday Apr 1, 2013 #

12 PM

Running long 1:10:00 [2] 13.1 km (5:21 / km) +450m 4:34 / km
shoes: Nike Free 3.0 v3

Longish run from home out to Gap Ck, up Jacksonia, along the road, then down Honeyeater and home. Running at midday but it wasn't too hot. I died up Jacksonia, really struggling in the last few hundred metres, but recovered okay and finished fairly strongly. Left ankle was a little wobbly, painful on a couple of occasions. Right psoas is cranky but wasn't really hindering me at all.

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