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Training Log Archive: markg

In the 30 days ending Sep 30, 2014:

activity	#	time	miles		km		+m
Running	16	8:57:04	51.64	(10:24)	83.1	(6:28)	1005
Orienteering	10	5:35:06	33.62	(9:58)	54.1	(6:12)	300
Canoeing	2	3:25:00
Strength & Conditioning	1	20:00
Total	23	18:17:10	85.25		137.2		1305

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Monday Sep 29, 2014 #

9 AM

Running warm up/down 40:00 [2] 3.0 km (13:20 / km)
shoes: Asics Hyperspeed 4

10 AM

Orienteering race 15:56 [4] 2.5 km (6:22 / km)
shoes: Asics Hyperspeed 4

Aus Sprint Champs at Curtin University. A nice urban sprint map and I had a good race. I was super nervous beforehand but I was determined not to repeat some past race failures and managed to stay on top of it. After a slow first control I pushed myself hard physically and mentally. I got a couple of route choices wrong (#7 and #8) and lost 10s I can't explain on #13 but maybe I took my foot off the gas a bit. Very happy with the result; 7th and 5th Aussie including Oscar in the juniors.

C • Good run, well done. 4

M21E - Splits

Sunday Sep 28, 2014 #

10 AM

Running warm up/down 20:00 [2] 1.5 km (13:20 / km)
shoes: Inov8 X-Talon 212 Amber/Silver

Orienteering race 39:57 [5] 6.2 km (6:27 / km)
shoes: Inov8 X-Talon 212 Amber/Silver

Aus Middle Distance champs. A fun course with some spur gully and then some rock. A bit too much open running for me and found the rocky ground difficult. Mostly good run but a couple of lapses of concentration and a bad route choice on #16 cost 2min. On the plus side, the time lost meant Shep caught me earlier (at #20) and I was able to chase him for the rest of the course. I was pleased to be able to keep up with up him actually. Finished in 10th, 5.31 down on Ian. I felt pretty tired; I'm glad I ran yesterday but it's a shame the playing field wasn't more level.

Aust MDC, Course M21E - Splits

Saturday Sep 27, 2014 #

Event: Karrak Karnival - Oz Champs

11 AM

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: Inov8 X-Talon 212 Amber/Silver

Orienteering race 1:29:56 [5] 13.5 km (6:40 / km)
shoes: Inov8 X-Talon 212 Amber/Silver

WA Long Distance champs. Despite my main goal being not to wear myself out for the middle the next day I managed to achieve one of my best long distance results. I just tried to maintain a steady pace and concentrate on my nav and managed to get around with little lost time. I caught sight of Bruce (2min) as I ran into #3 but I didn't catch up until #6 and eventually dropped him on the way to #15, when we took different routes. One of the Danes went past at #14 looking very strong. Started to tire a bit on the hills at the end but was doing much better than a lot of long races over the last few years. I finished 10min down on Simon in 6th and 4th Aussie.

WA Long Champs, Course M21A - Splits

Wednesday Sep 24, 2014 #

6 AM

Running intervals 17:13 [4] 4.8 km (3:35 / km)
ahr:164 max:174 shoes: New Balance M870 BY3

6 x 600m with ~1min/200m jog recovery. The aim was to repeat previous sessions but with shorter rests. This went okay but I wasn't able to maintain my target pace (3.15) but was mostly about 3.20. I think my legs are still a bit tired from Sunday's run and my motivation wasn't too high.

PTE 3.7

Running warm up/down 50:00 [2] 7.8 km (6:25 / km) +195m 5:42 / km
shoes: New Balance M870 BY3

Warmup plus an extended warm down on the Coot-tha trails.

Tuesday Sep 23, 2014 #

Note
(rest day)

Quads are sore from Sunday - not enough downhill running recently.

Monday Sep 22, 2014 #

Note
(rest day)

Sunday Sep 21, 2014 #

6 PM

Running tempo 36:30 [4] 7.8 km (4:41 / km) +280m 3:58 / km
ahr:167 max:181 shoes: Nike LunarGlide+ 5 grey/blue

I'd planned to do a hilly long run today but ran out of time and instead did my usual Coot-tha ascent for the climb and a bit of benchmarking. I think the new shoes purchased this morning must be fast because I smashed (18.41) my PB for home to the lookout by a couple of minutes. In all honesty, a large part of that can be attributed to running in the evening, as most of my runs up here have a slow and stiff start at 6am, but I've obviously made some gains and it inspires confidence a week out from the Aus champs.

PTE 4.3

Saturday Sep 20, 2014 #

Note
(rest day)

Travel back to Brisbane plus shopping plus Ewan's inaugural Little Athletics got in the way of a run today. Ewan looks like he might be a fast-twitch type of kid; his top events today were the 70m and long jump, and the 200m was 100m too far. Went to bed after taking some ibuprofen for a splitting headache and aching neck and hoping it doesn't turn into something more.

Friday Sep 19, 2014 #

11 AM

Canoeing 2:00:00 [1]
(rest day)

Kayaked up to the wrecks again, taking two singles this time and it was much easier than with a double. Parked the kayaks on the beach and swam over for a quick snorkel. It was nice - I saw lots of fish - but didn't see anything particularly interesting. Seeing wasn't helped by a goggle fogging problem. Also did about 5km of walking on the beach barefoot.

Thursday Sep 18, 2014 #

8 AM

Running intervals 39:50 [4] 8.3 km (4:48 / km) +50m 4:40 / km
ahr:156 max:184 shoes: New Balance M870 BY3

Mona fartlek on a loop through the resort: down the road and back up on the grass behind the beach. Managed okay speed during the on intervals but was letting the pace drop too much during the floats. My legs were definitely tired from the sand dunes yesterday; my Achilles was feeling better.

PTE 4.1

3 PM

Canoeing 1:25:00 [1]

A paddle from Tangalooma up to the wrecks and back in the resort kayaks. Did 3/4 in a double with Ewan (he wasn't paddling) and the rest in the single. Sensational day for it.

Wednesday Sep 17, 2014 #

8 AM

Running hills 57:46 [3] 5.8 km (9:58 / km) +170m 8:41 / km
ahr:138 max:175 shoes: Adidas Supernova Control 9

This started similarly to yesterday but headed to the desert and did 5 ascents of the big sand dune. I discovered I can run all the way up if I've already broken a trail but otherwise I run out of steam about 5m short. The run back down the dune is especially good fun! My quads were fairly well smashed by the end. I might try to get back on Friday.

PTE 3.1

Tuesday Sep 16, 2014 #

8 AM

Running 37:00 [3] 5.5 km (6:44 / km) +80m 6:16 / km
shoes: Adidas Supernova Control 9

Easy jog down the beach at low tide, another beautiful day and the sand was firm and flat. After a couple of km running with a northerly tailwind, I turned back and then turned right straight up the hill on a loose, sandy trail. It heads up to the desert but I turned towards the resort before reaching it. The trail is an interesting up and down one that follows the crest of the large forested dune behind the beach.

Monday Sep 15, 2014 #

7 AM

Running intervals 55:00 [3] 8.6 km (6:24 / km) +120m 5:59 / km
ahr:129 max:179 shoes: New Balance M870 BY3

Found a suitable road at the back of Tangalooma and spent a while breaking the speed limit, 10kph, doing 8 x 600 with walk recovery. A fraction slower than last week but there was a hump in the middle and occasional traffic, and easier recovery, but also did 2 extra. Found it hard to get started because it was such a relaxing and beautiful morning at the beach. Achilles is continuing to be painful - I'm ramping up the exercises and they're starting to take effect.

PTE 3.2

Saturday Sep 13, 2014 #

1 PM

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov8 X-Talon 212 Amber/Silver

Orienteering race 26:06 [5] 5.4 km (4:50 / km) +100m 4:25 / km
ahr:177 max:185 shoes: Inov8 X-Talon 212 Amber/Silver

Qld Middle Distance champs at Taromeo Ck near Blackbutt. The middle champs were here two years ago and that time I made a classic do the loop in the wrong order eror handing the race to Josh Blatchford. I was determined not to do that again and indeed managed a great run. It's just a pity that there was no competition this time. It's a fun area lots of granite but so open it's not especially challenging; it would be good sprint terrain, actually.

PTE 5.0

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 X-Talon 212 Amber/Silver

4 PM

Orienteering 25:00 [2] 2.6 km (9:37 / km)
shoes: Inov8 X-Talon 212 Amber/Silver

Control pickup.

Friday Sep 12, 2014 #

6 AM

Running 24:30 [1] 4.5 km (5:27 / km) +50m 5:09 / km
(sick) shoes: New Balance M870 BY3

A test run to see how I was feeling before tomorrow and because I always feel better if I've spun my legs over before a race. Unfortunately, I'm still not feeling great, still coldy and not much energy. Also the Achilles is still bothering me. Hopefully I'll improve a bit by tomorrow.

Thursday Sep 11, 2014 #

Note
(sick) (rest day)

Very mild coldy symptoms but playing it safe.

Wednesday Sep 10, 2014 #

5 PM

Running 30:45 [3] 6.0 km (5:08 / km)
ahr:148 max:169 (sick) shoes: New Balance M870 BY3

Work to Toowong. Had planned to run all the way home but felt awful. I could feel my Achilles a bit too.

Tuesday Sep 9, 2014 #

8 PM

Strength & Conditioning 20:00 [3]

Monday Sep 8, 2014 #

6 AM

Running warm up/down 42:00 [3] 6.1 km (6:53 / km) +60m 6:34 / km
shoes: Nike Free 3.0 v3

Running intervals 12:00 [3] 3.6 km (3:20 / km)
shoes: Nike Free 3.0 v3

6 x 600 @ 3.15 pace with about 1.30-1.40 easy walk and jog recovery.

Sunday Sep 7, 2014 #

10 AM

Orienteering race 11:10 [2] 2.3 km (4:51 / km)
shoes: Inov8 X-Talon 212 Amber/Silver

Orienteering race 9:49 [2] 2.4 km (4:05 / km)
shoes: Inov8 X-Talon 212 Amber/Silver

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 X-Talon 212 Amber/Silver

11 AM

Orienteering race 32:20 [4] 5.9 km (5:29 / km) +140m 4:54 / km
shoes: Inov8 X-Talon 212 Amber/Silver

Relay training and a club event at Bright View. The relay training was fun: effectively 2 short, mass-start sprint races in terrain. Generally pretty straightforward, follow your compass stuff but there were a few oops moments. Racing was mainly against James, Kurt and Simeon. Kurt is probably still shattered from the ultra long last weekend.

After the relay training, James, Simeon and I raced head-to-head on the longest, 5.9km, course. It was a pretty solid effort from everybody and certainly a lung-buster. James sneakily jumped the start and then gained some time at #2 because he'd misplaced it earlier in the day so knew where it was! Then came a painful climb through the next few controls, put to the sword by the youngsters, and barely holding on. Simeon dropped off coming into #6 and I didn't really see him again but James and I were pretty much head and head through the rest of it pushing each pretty well.

Finished the day with another climb to pull in a few controls.

12 PM

Orienteering warm up/down 14:00 [2] 2.5 km (5:36 / km) +60m 5:00 / km
shoes: Inov8 X-Talon 212 Amber/Silver

Thursday Sep 4, 2014 #

6 AM

Running warm up/down 9:30 [3] 0.8 km (11:52 / km)
shoes: Inov8 X-Talon 212 Amber/Silver

Orienteering 40:52 [4] 5.3 km (7:43 / km)
shoes: Inov8 X-Talon 212 Amber/Silver

Got up before 5am to head out to Kholo Hills and run a course form the Cyclones run event there a few weeks ago. My beautiful son messed up my plans by waking up when I did and in my efforts to creep silently around the house so he would return to the land of nod without waking Megan and ruining everyone's day I got going late and only got to do about 1/3 of the course.

Orienteered okay but was lacking a bit in confidence and not visualising well. And geez it was steep! Also I was a bit alarmed by the big sign on the fence warning of wild dogs and the smaller one inside warning people to keep out because of the dog traps ...

Wednesday Sep 3, 2014 #

6 PM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics Hyperspeed 4

Orienteering intervals 30:00 [4] 5.5 km (5:27 / km)
shoes: Asics Hyperspeed 4

Sprint intervals at UQ. A bit of a debacle but Elliot and Heather got some value from it so that's good.

I don't like doing training or running courses I've set myself. I just can't get myself in the right state of mind to orienteer properly once I've seen the course.

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