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Training Log Archive: markg

In the 30 days ending Apr 30, 2016:

activity # timemileskm+m
  Running6 4:12:57 30.53(8:17) 49.14(5:09) 753
  Cycling7 2:16:45 20.86 33.56 180
  Orienteering2 2:15:28 11.1(12:12) 17.86(7:35) 322
  Total15 8:45:10 62.49 100.56 1255
  [1-5]15 8:27:34

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Tuesday Apr 26, 2016 #

Note

DOMS in calves and sore knees. I thought knees had improved more than that but clearly not.

Monday Apr 25, 2016 #

8 AM

Running 1:12:26 intensity: (35:22 @1) + (28:46 @2) + (7:56 @3) + (21 @4) + (1 @5) 15.04 km (4:49 / km) +284m 4:24 / km
ahr:157 max:188 shoes: Asics DS Trainer 19

Last long run for a little while (and first, but never mind) as I'm having a mole cut out of my calf on Wed and will need 4 weeks recovery before running again. Ran over Bruce Ridge and Gossan Hill. Beautiful morning and felt okay until the patella-femoral pain in my right knee kicked in over the last couple of km.

Thursday Apr 21, 2016 #

9 AM

Cycling (Commute) 15:06 [2] 4.97 km (19.7 kph) +6m

5 PM

Cycling (Commute) 15:41 [2]
shoes: Asics DS Trainer 19

Wednesday Apr 20, 2016 #

8 AM

Cycling (Commute) 20:09 [2] 5.18 km (15.4 kph) +8m

4 PM

Cycling (Commute) 11:25 [2] 4.58 km (24.1 kph) +20m

Tuesday Apr 19, 2016 #

11 AM

Cycling 45:28 [2] 9.0 km (11.9 kph) +121m

Ride on Bruce Ridge with Ewan. He did really well including a few obstacles and keeping going without complaining and had a good time. No falls either.

Sunday Apr 17, 2016 #

12 PM

Orienteering 34:34 [1] 1.94 km (17:51 / km) +43m 16:04 / km
shoes: Asics DS Trainer 19

Walk and jog around the blue course with Ewan, looking for signs of Quartz Monsters, which should have been everywhere but are apparently more shy and elusive and less violent and territorial than expected.

Thursday Apr 14, 2016 #

7 AM

Running 22:22 intensity: (22 @0) + (21:39 @1) + (21 @2) 4.21 km (5:19 / km) +59m 4:58 / km
ahr:142 max:159 shoes: Asics DS Trainer 19

9 AM

Cycling (Commute) 15:01 [2] 4.92 km (19.7 kph) +6m

5 PM

Cycling (Commute) 13:55 [2] 4.91 km (21.2 kph) +19m

Wednesday Apr 13, 2016 #

6 PM

Running tempo 30:17 intensity: (2:25 @0) + (15:06 @1) + (10:33 @2) + (2:13 @3) 6.61 km (4:35 / km) +27m 4:29 / km
ahr:151 max:176 shoes: Nike Flyknit Lunar1

Sunday Apr 10, 2016 #

8 AM

Running 51:50 intensity: (2:45 @0) + (40:04 @1) + (4:48 @2) + (4:06 @3) + (7 @4) 9.28 km (5:35 / km) +103m 5:17 / km
ahr:139 max:181 shoes: Asics DS Trainer 19

Nice run out at Yarralumla with dad. Did a spot of Canberra Marathon spectating. Got to cheer on acejase at the 37km mark where he was a few minutes ahead of the 3hr pace bunny. It turned out there were two 3hr pace bunnies a minute apart; not sure what that meant for Jase. Coffee and sourdough with jam at Farmer's Daughter afterwards. Another great day for a run.

Saturday Apr 9, 2016 #

9 AM

Running 50:08 intensity: (1:59 @0) + (33:40 @1) + (12:44 @2) + (1:42 @3) + (3 @4) 9.5 km (5:17 / km) +186m 4:48 / km
ahr:150 max:182 shoes: Asics DS Trainer 19

Thursday Apr 7, 2016 #

7 AM

Running 25:54 intensity: (1:30 @0) + (18:58 @1) + (5:14 @2) + (12 @3) 4.49 km (5:46 / km) +94m 5:13 / km
ahr:141 max:171 shoes: Nike LunarGlide+ 5 grey/blue

Sunday Apr 3, 2016 #

11 AM

Orienteering race 1:40:54 intensity: (8:35 @0) + (11:18 @1) + (29:56 @2) + (50:58 @3) + (7 @4) ***** 15.93 km (6:20 / km) +279m 5:50 / km
ahr:167 max:179 shoes: Inov8 X-Talon 212 Amber/Silver

NSW Long Distance Champs at Snow Hills, adjacent to infamous Sunset Mountain. Was having a nice jog, unfocussed at times, but then got tired and knees, calf, and achilles got sore. Plodded home slowly after #9.

Hard 1 - Splits

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