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Training Log Archive: markg

In the 30 days ending Jun 30, 2020:

activity	#	time	miles		km		+m
Running	9	5:50:00	44.37	(7:53)	71.4	(4:54)	835
Orienteering	2	1:43:30	7.77	(13:20)	12.5	(8:17)	155
Cycling	1	1:01:00	10.69	(10.5/h)	17.2	(16.9/h)	140
Total	12	8:34:30	62.82	(8:11)	101.1	(5:05)	1130

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Saturday Jun 27, 2020 #

11 AM

Running long 1:12:00 [3] 15.2 km (4:44 / km) +195m 4:27 / km
shoes: Mizuno Wave Rider 22

Longest run since a unpleasant hot and smokey one at the end of Dec. Not really a proper long run but better than the feeble ones I have been doing. Felt quite comfortable most of the run and spent most of it trying unsuccessfully to slow down a touch. My legs started to feel a bit heavy in the last 10 min plus R knee and L foot were starting to complain.

Stacked vaulting a gate at one point. Was very glad for all those push-ups as was able to avoid a full on face plant on some rather uncomfortable rocks.

Friday Jun 26, 2020 #

1 PM

Running 31:30 [2] 6.7 km (4:42 / km) +110m 4:21 / km
shoes: NB 1080 v10 'The Ponies'

Easy loop in Stromlo.

Tuesday Jun 23, 2020 #

Running 40:30 [2] 8.3 km (4:53 / km) +175m 4:25 / km
shoes: Mizuno Wave Rider 22

LBM loop with Tomas. First run together in weeks, had a good chat about the benefits and potential drawbacks for using MapRun in rogaining and competitions, and about the state of the US.

Monday Jun 22, 2020 #

Running 31:00 [2] 6.8 km (4:34 / km)
shoes: NB 1080 v10 'The Ponies'

Lunch run from the office around the NMA and out to Commonwealth Bridge and back. These NB 1080s feel so fast, I have trouble just jogging while wearing them.

Saturday Jun 20, 2020 #

8 AM

Orienteering 51:00 [2] 6.0 km (8:30 / km)
shoes: Inov8 X-Talon 200 (black)

Putting out flags for BL at Stromlo West. Three of my sites already had tapes ... Had an awkward moment when came walking out of thick scrub directly toward two women walking, thankfully they knew about orienteering so they didn't set their dogs on me.

Monday Jun 15, 2020 #

12 PM

Running 32:30 [2] 6.2 km (5:15 / km) +120m 4:47 / km
shoes: Salomon Sense Ride

Short easy loop through CSIRO and ANBG with 3 x 30 stride hill bounding.

Wednesday Jun 10, 2020 #

Running 31:00 [2] 6.4 km (4:51 / km) +60m 4:38 / km
shoes: Mizuno Wave Rider 22

Easy lap of Black Mt Peninsula. Bit sore and tight in places.

Tuesday Jun 9, 2020 #

Running 44:30 [3] 9.2 km (4:50 / km) +50m 4:43 / km
shoes: NB 1080 v10 'The Ponies'

From work out to Blundell's Cottage and back. Took my new NB 1080s for a spin and was feeling good so it naturally ended up as a tempo run of 3km, 2', 3.5km, then 4 x 15s strides, tempo pace 4:15-4:20. The new shoes, dubbed 'the ponies' by Megan because the colour reminds her of the My Little Ponies, feel great. The rocker is weird when you're walking but feels fine when running.

Monday Jun 8, 2020 #

Cycling 1:01:00 [2] 17.2 km (16.9 kph) +140m

Family ride around the west basin followed by fish'n'chips at Snappers with the extended family and a few hundred other Canberrans.

Sunday Jun 7, 2020 #

Orienteering 52:30 [3] 6.5 km (8:05 / km) +155m 7:13 / km
shoes: Inov8 X-Talon 200 (black)

Putting out controls at Black Mtn for Blue Lightning. Exercise was going straight, without and then with compass. Used an almost contour-only map but with the full map to check control placement. Nice to be in the bush again. Put in a solid effort on the long leg to the finish.

Thursday Jun 4, 2020 #

Running 32:00 [2] 6.2 km (5:10 / km) +90m 4:49 / km
shoes: Salomon Sense Ride

Out and back on the ALJ and around the uni.

Tuesday Jun 2, 2020 #

Running 35:00 [2] 6.4 km (5:28 / km) +35m 5:19 / km
shoes: Mizuno Wave Rider 22

Nice run in the sun from work around the NMA and 4 x strides on S Oval.

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