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Training Log Archive: markg

In the 31 days ending Jan 31, 2007:

	activity	#	time	miles		km		+m
	Running	13	9:51:35	69.1	(8:34)	111.2	(5:19)	785
	Orienteering	3	1:39:40	9.13	(10:55)	14.7	(6:47)	260
	Running Drills	2	55:00	1.8	(30:31)	2.9	(18:58)
	Cycling	1	43:00
	Total	15	13:09:15	80.03		128.8		1045
averages - sleep:5.5 rhr:50

1:35

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Wednesday Jan 31, 2007 #

Note

Just put down a deposit on a 98 Subaru Legacy wagon. I can now drive to orienteering and places to train, hurrah! And many, many rides to repay …

C • soobaroo 8

Running warm up/down 35:00 [3] 3.5 km (10:00 / km)
shoes: Icebug MR3 BUGrip

Run from work to Au Claire for FWOC training and then to the c-train and then home.

Orienteering intervals 34:42 [4] ** 5.9 km (5:53 / km) +35m 5:43 / km
ahr:159 max:181 shoes: Icebug MR3 BUGrip

Orienteering intervals at Prince's Island. Not many people in attendance and was worried about shins so didn't feel like going too hard. The weather was crap too.

My shins were aching low on the inside yesterday evening and I had a couple of short sharpish pains near the top of my shin too, so decided to make today a rest day. Spent a good half hour massaging my calves on the foam roll.

Monday Jan 29, 2007 #

Running warm up/down 28:00 [2] 4.7 km (5:57 / km) +15m 5:52 / km
ahr:140 max:158 shoes: Icebug MR3 BUGrip

Run to UoC and back.

Orienteering 15:58 [4] 3.0 km (5:19 / km) +20m 5:09 / km
ahr:171 max:181 shoes: Icebug MR3 BUGrip

Ran the 06 FWOC club sprint at UoC in reverse. Wasn't terribly hard; I remembered where most of the controls were, but tried to force myself to navigate anyway. Kept up a pretty good pace but didn't kill myself, which the heart rate shows. Thought I might have gone a bit quicker (Mike Smith ran 15:00 at the end of a day's training) but still reasonably happy.

Sunday Jan 28, 2007 #

Running long 1:35:00 [3] 17.0 km (5:35 / km) +385m 5:01 / km
shoes: Icebug MR3 BUGrip

Long run with Nicki up on Nose Hill. Nicki likes hills so we did a couple of tough ones I usually would have avoided on a long run! Beautiful day up there — the sun is out, most of the snow has melted and it was about 0 deg — winter is much easier to bear with days like this. Hamstrings tightened up again and right achilles was aching a bit by the end but felt decent otherwise. GMap

Saturday Jan 27, 2007 #

Note
(rest day)

Friday Jan 26, 2007 #

Cycling warm up/down 20:00 [3]

15 min warm up and 5 min warm down.

Cycling intervals 23:00 [5]

Intervals on the exercise bike at work. Did 1, 2, 3, 3, 2, 1 min intervals with matching floats. Man that bike has an uncomfortable seat!

Thursday Jan 25, 2007 #

Running (Easy) 31:31 [2] 5.4 km (5:50 / km) +60m 5:32 / km
slept:5.5 shoes: Adidas Supernova Control

Easy run and stretch, partly to help relax my muscles after intervals yesterday, but mostly because it was another lovely day and the sun was out. Wandered from work and explored up the Elbow River. Unfortunately a large section of the path alongside it is closed for some reason, so I had to detour up onto the bluff to the east.

Note

Volunteered at FWOC's fundraiser at Cash Casino last night, working in the counting room. I've never worked in a casino before so it was quite interesting, particularly the security measures and how much bloody money is involved. Didn't finish until 2:30am but had organised a late start at work so was able get 5 1/2 hours sleep at least.

C • Casino $$$ 3

Running warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Nike Free Trail 5.0

Warm up on the treadmill.

Running Drills 25:00 [3] 1.4 km (17:51 / km)
shoes: Nike Free Trail 5.0

Running drills on the indoor track at UoC. Track mostly closed again, so limited to the top bend. 3 × knee ups, butt kicks, skipping, long strides and 4 × strides.

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Adidas Supernova Control

Run home from the gym.

Wednesday Jan 24, 2007 #

Running warm up/down 22:00 [2] 4.2 km (5:14 / km)
shoes: Asics Gel 2100

Running intervals 16:43 [4] 4.1 km (4:05 / km)
ahr:173 max:182 shoes: Asics Gel 2100

10 × 30s with 30s floats, followed by a 2min break and then another 4 × 30s at which time I had to head back to work. A nice day here in Calgary — the temp is tropical +10 C but unfortunately the sun isn't out.

Tuesday Jan 23, 2007 #

Note
(rest day)

Planned to do some intervals at lunch time but forgot to pack a spare top to run in. Bugger because it was a nice day for once and +6 deg! Was going to do it in the evening but my motivation died when the sun went down. Good training week …

Monday Jan 22, 2007 #

Running 29:48 [3] 5.6 km (5:19 / km)
ahr:149 max:165 shoes: Icebug MR3 BUGrip

Felt pretty bad today: sore, tired muscles from skiing yesterday and a stuffy head again. Forced myself out for a run but didn't have any will and it was all I could do to get back to work without walking. Hope I'm not getting sick again.

Back muscles are really sore from skiing. I think it might be from the drop-offs and little jumps.

Sunday Jan 21, 2007 #

Note

Skiing at Sunshine Village. Pretty nice day but not much in the way of fresh snow. Quickly got my skiing legs back and was attacking some steep slopes and moguls, and heading into the trees to find a bit of powder.

Saturday Jan 20, 2007 #

Running Drills 30:00 [3] 1.5 km (20:00 / km)
shoes: Nike Free Trail 5.0

At the UoC running track, did some drills: high knees, butt kicks, skipping and strides. This is a new type of training session for me and I thought it would be a good one for my new Nike Free. They seemed fine, didn't have any sore muscles, tendons, anything afterwards. Still have a lingering cough.

Friday Jan 19, 2007 #

Note
(sick)

Had a crap night's sleep and still not 100%. Hopefully tomorrow I'll get out for a run.

Thursday Jan 18, 2007 #

Note
(sick)

Still got the cold. It's slightly better, but still working from home. There's a Canadian-ism for you, staying home from work and then working anyway.

Wednesday Jan 17, 2007 #

Note
(sick)

Definitely have a cold today. It's not the worst ever but maybe it will hit tomorrow.

Tuesday Jan 16, 2007 #

Note
(rest day)

My throat feels a little sore; wondering if I'm coming down with a cold …

Note

Splashed out at MEC tonight and bought a pair of Icebug MR3 and a pair of Nike Free Trail 5.0.

Monday Jan 15, 2007 #

Running warm up/down 22:44 [3] 4.3 km (5:17 / km)
shoes: Asics Gel 2100

Running race 12:00 [4] 3.0 km (4:00 / km)
shoes: Asics Gel 2100

Ran a 12min time trial for the Cooper V02Max test. Didn't really feel like going flat out after yesterday's long run but did push hard for the last 1km. There was a bit of a wind and a couple of little hills but nothing major to slow me down apart from sharp, icy corners on the path. If I take off 30s for slowing down, my V02Max from the Cooper test is 58.69 — which is exactly what the Polar Fitness Test tells me.

Sunday Jan 14, 2007 #

Running long 1:30:00 [2] 17.5 km (5:09 / km) +275m 4:46 / km
ahr:162 max:179 shoes: Adidas Supernova Control

Longest run for a long while. Basically a big loop up on Nose Hill and the bit to/from home. First hill felt sort of tough (100m climb) but I settled into a nice pace after that. Took a gel after 50min and shortly after took a nice tumble on the snow right in front of a couple walking. I was up and away immediately but I think they were a bit shocked :) Hammies started to tighten up a lot on the way down off Nose Hill which made the last 3km a bit tough. Gmap

Saturday Jan 13, 2007 #

Note
rhr:50

Took the Polar fitness test twice this morning and scored 59 and then 71. For the second I changed my activity level from high to top. I think I'm somewhere in between in terms of activity, but performance-wise I'm probably closer to a V02Max of 59. I did the test lying in bed and actually fell asleep, recording a min heart rate of 50. During the day it's more like 65.

Thursday Jan 11, 2007 #

Running intervals 14:40 [5] 3.8 km (3:52 / km)
shoes: Asics Gel 2100

4 × 800m with 200m (1 min) floats and 3 × 200m with 100m (30s) floats. Felt really crap and was slow. Planned to do a couple more 800's but just didn't have the willpower. Legs were tight from orienteering last night which is probably why I had a few problems with my left calf spasming. Splits went something like 3:08, 3:07, 3:10, 3:17, 0:39, 0:39, 0:36. Just couldn't keep the pace up during the 800's.

Running warm up/down 27:00 [3] 5.0 km (5:24 / km)
shoes: Asics Gel 2100

Warm up/down for ints plus floats.

Wednesday Jan 10, 2007 #

Running warm up/down 16:00 [2] 2.8 km (5:43 / km)
shoes: Asics Gel Empire

From home to orienteering.

Orienteering 49:00 [4] ** 5.8 km (8:27 / km) +205m 7:11 / km
ahr:159 max:177 shoes: Asics Gel Empire

Wednesday night training event put on by FWOC. The weather was bloody miserable, -18 with another -20 windchill and snowing. Map was a combination of a street map and satellite photos; it was really difficult to read any detail from it. Cruised around and felt quite good but made some mistakes because I misread the map. Wasted about 5 min fiddling with the spikes I strapped on for the ice.

Monday Jan 8, 2007 #

Running 36:00 [3] 7.5 km (4:48 / km) +20m 4:44 / km
shoes: Asics Gel 2100

Run from work out around Pearce Estates Park and back. Did 5 × 30s surges on the way back.

Running 11:54 [4] 2.6 km (4:35 / km)
shoes: Asics Gel 2100

Barely counts, but anyway … Lelia was not feeling well so I dropped her home and jogged back. I had to slow down a few times to negotiate large areas of slick ice; it's hard in the dark!

Friday Jan 5, 2007 #

Running intervals 26:28 [5] 6.2 km (4:16 / km) +30m 4:10 / km
shoes: Asics Gel 2100

5 × 3 min intervals with 3 min floats (except for 2 min on the last one). Took the first sort of easy, but pushed harder for each one and the last was pretty much all out.

Running warm up/down 17:47 [3] 3.2 km (5:33 / km)
shoes: Asics Gel 2100

Note

I was interested to see that if you add my warmup and intervals together, I covered 9.5km in 44:15 min. My PB for 10km from a couple of years ago (and yes it is lame) is 48 min. I must be getting fitter!

Thursday Jan 4, 2007 #

Running 34:00 [3] 6.8 km (5:00 / km)
shoes: Adidas Supernova Control

Lunchtime run from work looping around various bridges on the Bow and Elbow rivers. Legs felt quite strong which I attribute to the hillier than usual runs I did in Aus but I did start to feel a little fatigued near the end — maybe the altitude?

Monday Jan 1, 2007 #

Note
(rest day)

Flight back to Calgary …

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