Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: markg

In the 31 days ending Oct 31, 2007:

activity	#	time	miles	km	+m
Running	9	5:47:38	44.52	71.65	151
Strength & Conditioning	1	45:00
Total	9	6:32:38	44.52	71.65	151

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Monday Oct 29, 2007 #

Running warm up/down 27:20 [3] 4.7 km (5:49 / km)
shoes: Nike Free 5.0 (grey/green)

Running intervals 14:00 [5] 3.8 km (3:41 / km)
shoes: Nike Free 5.0 (grey/green)

3.5 x 4/3. Started at a good pace but slowed a little for the 2nd and 3rd. Cut the 4th halfway through because my guts were starting to hurt a bit.

Had a massage from the chiro clinic down the street from work. More of a sports massage than the therapist at work does though she didn't get stuck in fully because it was our first session. Booked another for next week which should be fun.

Monday Oct 22, 2007 #

Running 25:48 [3] 5.2 km (4:58 / km) +15m 4:53 / km
shoes: Nike Free 5.0 (grey/green)

Lunchtime run because it was warm and these days are getting very limited.

Sunday Oct 21, 2007 #

Running warm up/down 15:00 [3]
shoes: Asics Gel 2100

Running race 12:51 [5] 3.35 km (3:50 / km) +46m 3:35 / km
shoes: Icebug MR3 BUGrip

Confederation Park Relay. I ran first leg with Bill and Jonathan. It was good to race with a bunch of people at a similar pace actually, maybe x-country can be fun after all ...

I beat my time from last year by 1:04 which is what I was hoping to do. I can conclude either that I've done some good training or that running without a hangover is faster.

C • Training vs Drinking 2

Tuesday Oct 16, 2007 #

Running warm up/down 25:46 [3] 5.4 km (4:46 / km)
shoes: Nike Free Trail 5.0

13:00 warm up, floats and 3:46 warm down

Running intervals 16:00 [5] 4.2 km (3:49 / km)
shoes: Nike Free Trail 5.0

4x4/3 session. Unremarkable, felt okay but not fast.

Saturday Oct 13, 2007 #

Running 15:00 [2] 3.0 km (5:00 / km)
shoes: Adidas Supernova Control

To and from the gym.

Strength & Conditioning 45:00 [3]
shoes: Adidas Supernova Control

Slightly shorter session at the gym. Right knee played silly buggers after 2 sets of leg press - pain either in the tendon that attaches to top of the patellar of or on the top edge of patellar itself - and I couldn't do any more with it. Hurt a little as I started jogging home too but then it passed.

Thursday Oct 11, 2007 #

Running warm up/down 30:16 [3] 6.2 km (4:53 / km)
shoes: Asics Gel 2100

10:25 warmup, floats, and 9:51 warm down.

Running intervals 10:00 [5] 2.8 km (3:34 / km)
shoes: Asics Gel 2100

A Mona's Fartlek session to break up the 4x4min monotony and it was nice to push faster than I can in those.

Each interval feels very short after doing 4x4min's but there are so many intervals and while I'm running that looms in the back of my mind and makes it more difficult. I once heard about a study that showed that cyclists felt crap & performed worse than expected when they knew a big hill was coming up. Same phenomenon I guess.

Monday Oct 8, 2007 #

Running long 1:14:00 [3] 15.5 km (4:46 / km) +65m 4:41 / km
shoes: Adidas Supernova Control

Ran to Luca's and then through Confederation Park and back. Luca kept up a good pace, he's fitter than the last time we ran together. Left calf got really tight and sore and I haven't been able to stretch it out properly since.

Saturday Oct 6, 2007 #

Event: Western Canadian Orienteering Championships

Thursday Oct 4, 2007 #

Running 41:07 [3] 8.8 km (4:40 / km) +25m 4:36 / km
shoes: Asics Gel 2100

Broke from the interval only program to do a steady run. Felt spry to start but got tired pretty quickly. Was a bit gassy and was also wearing the core shorts and that isn't a good combination.

Tuesday Oct 2, 2007 #

Running warm up/down 25:00 [2] 4.5 km (5:33 / km)
shoes: Nike Free Trail 5.0

Running intervals 15:30 [5] 4.2 km (3:41 / km)
shoes: Nike Free Trail 5.0

Another 4x4min, this time at the UoC 200m indoor track. Thought it would be interesting to check my pace with the lap times but ended up confusing myself and stopping too early on the first interval - don't ask ... Didn't feel strong or fast tonight but I got through them okay.

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