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Training Log Archive: markg

In the 31 days ending Jul 31, 2006:

	activity	#	time	miles		km		+m
	Running	11	6:04:06	35.42		57.0		220
	Cycling	3	3:41:00	28.58		46.0		280
	Yoga	3	2:30:00
	Orienteering	3	1:13:23	7.87	(9:20)	12.66	(5:48)	50	15 /	15c	100%
	Soccer	1	50:00
	Strength & Conditioning	1	35:00
	Total	15	14:53:29	71.87		115.66		550	15 /	15c	100%
averages - sleep:16

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Monday Jul 31, 2006 #

Running tempo 32:00 [4] 6.5 km (4:55 / km)
ahr:161 max:171 shoes: Asics Gel 2100

I thought a run was in order now my legs have recovered sufficiently from the football match; they were still pretty sore until I warmed up properly. Ran at a steady 85% MaxHR from along the Bow River Parkway from work to Pearce Estates Park, around a short loop and back. I felt okay and it wasn't so hot which was nice.

Sunday Jul 30, 2006 #

Note

Legs are getting better and bearably sore now.

Saturday Jul 29, 2006 #

Note

Holy crap my legs are sore; going up and down stairs is a nightmare. Glutes, hip flexors, quads, hammies and shin muscles are all buggered.

Friday Jul 28, 2006 #

Running warm up/down 15:00 [3]

Quick run and stretch at lunch because I can feel my legs getting sore from football last night. Was supposed to be 1/2 hour run but got caught up playing foosball ...

Thursday Jul 27, 2006 #

Soccer 50:00 [4]
shoes: Asics Gel 2100

Filled in for a bunch of people from Megan's work. First game of soccer for about 12 months and it drove home again how running doesn't prepare you for a game of football. We lost 3-1 but I played okay and it was fun.

Wednesday Jul 26, 2006 #

Running intervals 23:21 [4] 5.0 km (4:40 / km)
shoes: Asics Gel 2100

7 x 2 minutes with 1-2 min float.

Running warm up/down 15:00 [3] 1.5 km (10:00 / km)
shoes: Asics Gel 2100

Warm up/down for intervals

Orienteering race (Sprint) 13:49 [5] *** 2.9 km (4:46 / km) +50m 4:23 / km
ahr:178 max:187 spiked:15/15c shoes: Adidas Supernova Control

Second sprint race at Confederation Park.

Orienteering race 13:30 [5] *** 2.5 km (5:24 / km)
shoes: Adidas Supernova Control

First sprint race at Confederation Park, was supposed to be a warm up run, but my HR went pretty high without much effort.

Cycling 40:00 [4]

Riding from home to Confed Park and back

Tuesday Jul 25, 2006 #

Yoga (Vinyasa) 50:00 [3]

Starting to feel a little more flexible down the back of my legs and stronger on the downward dogs, which is good because I don't know how much longer I can take all the chicks having stronger shoulders.

Running warm up/down 20:00 [3] 2.5 km (8:00 / km)

Running to/from yoga

Friday Jul 21, 2006 #

Cycling (MTB) 1:14:00 [3] 15.0 km (12.2 kph) +170m
ahr:125 max:175

Pushed hard from home up Nose Hill and then lost enthusiasm. Cruised around on top for a while and then rode home.

Thursday Jul 20, 2006 #

Running intervals (Mona's Fartlek) 25:00 [5] 4.0 km (6:15 / km)
ahr:170 max:184 shoes: Asics Gel 2100

Badly timed Mona's Fartlek along the Bow River. Had to take an extra rest half way when I started to get a little pain down the outside of my left hammy. Stretched a bit and it went away on the next interval. Felt pretty good in general, no more cold symptoms.

Running warm up/down 19:00 [3] 2.5 km (7:36 / km)
shoes: Asics Gel 2100

Warm up/down for the Mona's Fartlek

Wednesday Jul 19, 2006 #

Note
(sick)

Still feeling a bit coldy.

Tuesday Jul 18, 2006 #

Note
(sick)

Think I've come down with a cold. Maybe this is the reason for the high HR yesterday.

Monday Jul 17, 2006 #

Running 30:00 [3] 6.0 km (5:00 / km)
ahr:153 max:170 shoes: Adidas Supernova Control

Slightly more than an easy jog according to HR but maybe a little under-hydrated, hence the increase. Ran from work towards Pearce Estates along the strip of parkland. Followed a random, weaving path following the shadows of the trees just for fun.

Saturday Jul 15, 2006 #

Cycling 1:47:00 [4] 31.0 km (17.4 kph) +110m
ahr:140 max:176

On the Mtn bike from home to Bowmont Park and then followed the Bow River to Kensington, to work and then home via Kensington again.

Friday Jul 14, 2006 #

Event: Western Canadian Orienteering Championships

Thursday Jul 13, 2006 #

Yoga (Yoga Flow) 50:00 [3]

Was a nice class -- exactly what I need.

Orienteering 15:24 [4] ** 2.26 km (6:49 / km)
max:180 shoes: Asics Gel 2100

Re-ran the sprint course at Pearce Estates from before Barebones but backwards. Forgot to tie shoelaces properly, so had to stop twice for that during the run. Ran about the same time as previously but wasn't exerting myself so much and made only a couple of tiny navigational errors. Slow speed is partly due to extra distance to avoid getting my feet wet!

Running 50:00 [3] 8.0 km (6:15 / km)
shoes: Asics Gel 2100

Running from work to yoga and orienteering and back.

Wednesday Jul 12, 2006 #

Strength & Conditioning 35:00 [3]
shoes: Adidas Supernova Control

Quick session at the UoC gym. Did quads, hammies, balancing, ITB release and shins.

Running warm up/down 21:00 [2] 3.5 km (6:00 / km)
shoes: Adidas Supernova Control

Running to and from the UoC

Monday Jul 10, 2006 #

Yoga (Sweating) 50:00 [5]

Ashtanga yoga session at Yoga Passage. I think I lost about 1 kg of body weight the room is heated so much. It is traditional apparently.

Sunday Jul 9, 2006 #

Running 1:08:00 [4] 8.5 km (8:00 / km) +220m 7:05 / km
ahr:163 max:187 shoes: Asics Gel 2100

After waiting for the hail to stop, ran with Ben Rattray along the Douglas Fir Trail from Crowchild Tr to Edworthy Park. Ran up the escarpement at Edworthy and then had a little adventure on the super slick, muddy tracks. Stopped for a coffee and muffin at the Extreme Bean, then caught a lift home with Bill Jarvis as I had tickets for the Chuckwagon Races. Yeehah!

Saturday Jul 8, 2006 #

Orienteering (Otervals) 30:40 [4] ** 5.0 km (6:08 / km)
shoes: Adidas Supernova Control

O-tervals at UoC. Ran previous O-tervals course in reverse but didn't take it that hard, instead concentrated on keeping very tight map contact. Felt okay running today which is nice after the begnning of the week.

Running warm up/down 10:45 [3] 3.0 km (3:35 / km)
shoes: Adidas Supernova Control

To and from UoC

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