Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: markg

In the 30 days ending Apr 30, 2014:

activity	#	time	miles		km		+m
Running	14	7:00:25	50.83	(8:16)	81.8	(5:08)	945
Orienteering	5	5:17:52	28.12	(11:18)	45.26	(7:01)	1185	39 /	42c	92%
Swimming	1	15:00
Total	20	12:33:17	78.95		127.06		2130	39 /	42c	92%
[1-5]	19	12:31:17

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Wednesday Apr 30, 2014 #

4 PM

Running 27:35 [3] 6.0 km (4:36 / km) +35m 4:28 / km
shoes: New Balance M870 BY3

Commute to Toowong. Steady threshold for the second half.

Sunday Apr 27, 2014 #

9 AM

Running 18:00 [2] 3.7 km (4:52 / km)
shoes: New Balance M870 BY3

Recovery run at UQ while Ewan was having a swimming lesson. Calves sore from running in flats yesterday.

Saturday Apr 26, 2014 #

6 AM

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Asics Hyperspeed 4

7 AM

Running race 17:50 [4] 5.0 km (3:34 / km) +20m 3:30 / km
ahr:172 max:181 shoes: Asics Hyperspeed 4

Parkrun at Rocks River Park. It's a nice course, no stairs but a hairpin turnaround on grass which is a bit slow. Started too fast and backed off a bit as my legs started to feel heavy. One guy had stayed with me and I thought he was going to stay in front as I slowed but then he slowed a hundred metres later. Didn't pace myself too well but this at least left something in the tank for a finish surge. Happy to be just a little bit off my PB.

PTE 4.0

C • Thought you'd be down South? 3

Friday Apr 25, 2014 #

Event: NSW Sprint Championships / NOL Sprint Relay / NSW Long Championships

Monday Apr 21, 2014 #

12 PM

Orienteering race 1:08:56 [5] **** 10.4 km (6:38 / km) +250m 5:55 / km
ahr:166 max:180 shoes: VJ Sticky

Easter Day 3 at the Cherry Farm. 16th, 12:34 (22%) behind Simon.

PTE 5.0 (40 hours recovery)

Day 3 1 Hard (2) - Splits

Sunday Apr 20, 2014 #

10 AM

Orienteering race 1:41:48 [5] 17.6 km (5:47 / km) +275m 5:22 / km
ahr:171 max:187 shoes: VJ Sticky

Easter Day 2 at Prosser's Reef. 18th, 15:37 (18%) behind Simon.

PTE 5.0 (87 hours recovery!)

Day 2 Course 1 - Splits

Saturday Apr 19, 2014 #

11 AM

Orienteering race 38:30 [5] **** 5.1 km (7:33 / km) +230m 6:10 / km
spiked:20/22c shoes: VJ Sticky

Easter Day 1 at Carwell's Labyrinth. 17th, 6:22 (20%) behind Lachy. Another polarised run. I was very happy with most of my navigation, solid and smooth, but then lost 1min at the slightly bodgy #12, another 30s at #14 being a bit careless on my approach and misreading the rock and then maybe another 30s with the wrong route choice to #15 (left along the creek instead of straight), probably a few seconds lost on #18 too. Started to feel really tired to #15 and pessimistic about my ability to get around the long distance tomorrow. Maybe need to improve my focus a bit but I don't think there's too much more I could have done today, I just need to be able to run faster.

Course 1 day1 - Splits

Friday Apr 18, 2014 #

Event: Easter 2014

1 PM

Running warm up/down 30:00 [2] 5.0 km (6:00 / km) +100m 5:27 / km
shoes: VJ Sticky

Long warm up trying to keep myself busy while I waited for my start (I was 2nd last). I was disturbed by how puffed I was getting jogging along. A short warm down after before I was bundled into the car to head back to camp for a shower.

2 PM

Orienteering race 15:38 [4] *** 2.8 km (5:35 / km) +110m 4:40 / km
spiked:19/20c shoes: VJ Sticky

Easter Prologue at the Common, Rylstone. 25th, 2:36 (20%) behind Lachy. This was a pretty straightforward bush sprint and I mean 'straightforward' literally, it was all about sticking to the straight line. I managed this well for 19 of 20 controls, a couple of little deviations including the long leg, but then dropped focus and a minute on #18. Annoyed about that, not quite the start to Easter I wanted, but also disappointed that I would have been 1:30 behind anyway and don't seem to be able to match the faster guys as well in a bush sprint as in an urban sprint.

Tuesday Apr 15, 2014 #

5 PM

Running 37:49 [3] 7.6 km (4:59 / km) +125m 4:36 / km
shoes: New Balance M870 BY3

Steady run on the Coot-tha slopes and around Chapel Hill.

Monday Apr 14, 2014 #

5 PM

Running 31:00 [3] 6.6 km (4:42 / km) +85m 4:25 / km
shoes: Nike Free 3.0 v3

Couldn't think of anything in particular to do with this run so just mixed it up a bit, throwing in a few surges of threshold up to about 5km race pace but keeping it pretty easy. Felt good.

Friday Apr 11, 2014 #

5 PM

Running intervals 41:52 [5] 9.0 km (4:39 / km) +60m 4:30 / km
ahr:158 max:180 shoes: New Balance M870 BY3

Mona's fartlek. Great session this evening, best in ages.

PTE 4.6

Thursday Apr 10, 2014 #

4 PM

Running tempo 30:59 [3] 6.5 km (4:46 / km) +60m 4:33 / km
shoes: Nike Free 3.0 v3

Standard commute with a bag on the heavier end of the spectrum. Well paced 4min/km effort but it was starting to feel a bit too hard at the end and Achilles started to make itself noticed too.

Tuesday Apr 8, 2014 #

6 AM

Running 41:40 [3] 7.8 km (5:21 / km) +280m 4:32 / km
ahr:147 max:177 shoes: New Balance M870 BY3

Standard Coot-tha. Beautiful morning, finally a little cool note in the air. A slow start trying some different things to warm up my Achilles properly. My legs were a little tired after the long session in the terrain yesterday.

PTE 3.5

C • cool note 2

Monday Apr 7, 2014 #

2 PM

Orienteering warm up/down 21:00 [3] 2.2 km (9:33 / km) +50m 8:34 / km
shoes: Jalas FLX

Orienteering (Compass) 35:00 [4] **** 3.86 km (9:04 / km) +150m 7:36 / km
shoes: Jalas FLX

Compass training exercise in the flatter, vaguer parts of Toohey Forest. Did pretty well just a couple of little misses but need to do it at higher speed.

Orienteering (Rocks) 37:00 [4] ***** 3.3 km (11:13 / km) +120m 9:29 / km
shoes: Jalas FLX

A short middle distance type of course mostly through really rocky parts of Toohey Forest. I did okay getting into control circles but was hopeless in the circle. It wasn't helped by there being no control flags but I was having a lot of trouble matching the map to the terrain and once or twice was a bit careless with my approach/attack point.

I was wearing an old pair of Jalas shoes with metal nubbins and boy they got uncomfortable in this session with a blister starting to develop under one big toe. Definitely a pair of shoes for softer terrain.

Sunday Apr 6, 2014 #

6 AM

Running 29:07 [2] 5.3 km (5:30 / km) +120m 4:56 / km
shoes: Nike Flyknit Lunar1

Easier run on the Coot-tha slopes on a very nice morning. Felt pretty good although my achilles was sore at the beginning as it seems to be every morning lately. I walked for a bit and did my Achilles as a warm-up which helped somewhat.

10 AM

Swimming 15:00 [3]

Some playing in the UQ pool with Ewan and a couple of laps. Got some good freestyle tips of Megan. My muscles feel good now, perhaps I should swim for recovery more often.

Saturday Apr 5, 2014 #

8 AM

Running 2:00 [0] 0.2 km (10:00 / km)
(rest day)

Started to go for a run but my achilles was sore and I couldn't deal with it.

Thursday Apr 3, 2014 #

6 AM

Running (Sprints) 47:33 [3] 8.1 km (5:52 / km) +60m 5:40 / km
(sick) shoes: Asics Hyperspeed 4

6 x 130m sprints with a ~3min easy jog recovery. I was feeling better than yesterday and these went along okay although my hamstring were feeling tight and I wouldn't have wanted to any more. Pace was 2:28-2:38/km.

Wednesday Apr 2, 2014 #

6 PM

Running intervals 40:00 [4] 7.0 km (5:43 / km)
ahr:147 max:183 (sick) shoes: New Balance M870 BY3

2 x (5 x 400) with 50s rest and 2min between sets with a small Cyclones group. I was in struggletown tonight. I'm pretty sure I'm coming down with something but was feeling better in the afternoon than in the morning so gave these a shot and worked very hard for some mediocre times including a couple of blowouts. Times were mostly 70-73 but with a couple at 77.

PTE 3.7 *was higher but watch wasn't started for the first one.

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