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Training Log Archive: markg

In the 30 days ending Sep 30, 2020:

activity	#	time	miles		km		+m
Running	12	6:59:00	53.0	(7:54)	85.3	(4:55)	745
Orienteering	3	2:20:16	13.42	(10:27)	21.6	(6:30)	635
Total	14	9:19:16	66.42	(8:25)	106.9	(5:14)	1380

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Sunday Sep 27, 2020 #

10 AM

Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Inov8 X-Talon 200 (black)

Orienteering race 54:22 [4] 10.6 km (5:08 / km) +265m 4:34 / km
shoes: Inov8 X-Talon 200 (black)

Final SL race for the year at Kowen East. Interesting course that made good use of the map's variety but it was generally fast and easy, route choices were about avoiding the worst deadfall. Enjoyed this and kept it pretty clean. Lost 15s at #9 when I hadn't bothered to read the detail in the circle and the control was in the bottom of a depression not on a pit (and above ground) as described. Wobbled a bit on a couple of longer legs, not horribly but would have lost a little time. Focus wasn't really there for discipline with direction but I was just enjoying running so don't care. Was 6+ minutes behind Tomas today; not so bad.

Tuesday Sep 22, 2020 #

1 PM

Running 22:00 [2] 4.4 km (5:00 / km)
shoes: NB 1080 v10 'The Ponies'

My back seized up this morning (it's been up and down since paving a week ago and apparently putting my lunch in my backpack was the last straw) so this was a slow jog hoping it would loosen up. It was a pretty uncomfortable run; it was a little better at the end but any improvement was lost within a few minutes of stopping.

Sunday Sep 20, 2020 #

8 AM

Running 48:00 [2] 8.8 km (5:27 / km) +190m 4:55 / km
shoes: Topo Ultrafly

Another long run that didn't happen after delaying the start for a downpour and needing to finish to prepare for lunch guests. Legs felt a little heavy after yesterday's race but kept ticking along ok.

Saturday Sep 19, 2020 #

10 AM

Orienteering 19:00 [2] 2.2 km (8:38 / km)
shoes: Inov8 X-Talon 200 (black)

Putting out and picking up tapes for BL and a warm-up.

Orienteering race 16:54 [4] 3.7 km (4:34 / km) +60m 4:13 / km
shoes: Inov8 X-Talon 200 (black)

Bush sprint at Aranda Snowgums / Cork Plantation. 2/3 was about running as straight as possible, as fast as possible, the last 1/3 got into the trickier bits of Snowgums. I ran a pretty tight race, a bit wobbly on long #12 and picked the wrong route on #16 but only lost 20-25s all together, and picked up a few scalps, notably Craney. I suspect this is the first time I've finished ahead of him so feeling pretty pleased. I was sitting in 5th when we hit the more technical bit and gained 42s on Paul dJ through to the finish to snatch 2nd place. There was a lot of clear air between me and winner Marty though: I dropped 48s in the open and 40s in the technical part, so he clearly had a pretty good run too.

Friday Sep 18, 2020 #

12 PM

Running 37:00 [2] 7.6 km (4:52 / km) +165m 4:24 / km
shoes: NB 1080 v10 'The Ponies'

Usual Little Black Mt loop w/Tomas.

Wednesday Sep 16, 2020 #

12 PM

Running 31:00 [2] 6.5 km (4:46 / km) +45m 4:37 / km
shoes: Mizuno Wave Rider 22

Lunchtime jog around Black Mt Peninsula.

Friday Sep 11, 2020 #

12 PM

Running 38:30 [2] 8.1 km (4:45 / km) +45m 4:37 / km
shoes: Mizuno Wave Rider 22

Lunch run w/Tomas.

Thursday Sep 10, 2020 #

5 PM

Running 28:30 [2] 6.0 km (4:45 / km)
shoes: Topo Ultrafly

Little afternoon jog in Stromlo. Forgot to take ventolin; breathing didn't feel great. Was a big junior squad training at the track.

Wednesday Sep 9, 2020 #

12 PM

Running 42:00 [2] 8.0 km (5:15 / km) +170m 4:45 / km
shoes: Mizuno Wave Rider 22

Little Black Mt loop with Tomas.

Sunday Sep 6, 2020 #

3 PM

Running tempo 35:00 [3] 6.8 km (5:09 / km) +70m 4:54 / km
shoes: NB 1080 v10 'The Ponies'

Run with Megan and Ewan on bikes. Should have been doing a long run today but instead did a short run with sections at 10km pace!

Saturday Sep 5, 2020 #

10 AM

Orienteering 50:00 [3] 5.1 km (9:48 / km) +310m 7:31 / km
shoes: Inov8 X-Talon 200 (black)

Blue Lightning training on Mt Arawang. Made it a bit too long ...

Friday Sep 4, 2020 #

12 PM

Running 55:30 [2] 11.8 km (4:42 / km) +60m 4:35 / km
shoes: Saucony Kinvara 8

Lunch jog with the Tomas, Marty, Adam and Alan.

Thursday Sep 3, 2020 #

Note
(rest day)

Wednesday Sep 2, 2020 #

12 PM

Running warm up/down 13:00 [2] 2.4 km (5:25 / km)
shoes: NB Fresh Foam Zante v4

Running intervals 20:00 [4] 5.0 km (4:00 / km)
shoes: NB Fresh Foam Zante v4

Mona Fartlek around the central basin. Aiming for 3.35 and 4.15 pace for efforts and floats. Managed the efforts okay but had trouble hitting the pace on the floats, just kept going too fast or too slow. After 15min turned NW on the S side and hit the headwind. My pace dropped 20s/km on average. I managed to get near the target pace on some efforts but paid the price on the floats. Felt pretty dead by the end.

Running warm up/down 12:00 [2] 2.3 km (5:13 / km)
shoes: NB Fresh Foam Zante v4

Tuesday Sep 1, 2020 #

12 PM

Running 30:30 [2] 6.6 km (4:37 / km)
shoes: Topo Ultrafly

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