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Training Log Archive: markg

In the 31 days ending Jan 31, 2008:

activity	#	time	miles		km		+m
Running	11	6:12:02	45.42	(8:11)	73.1	(5:05)	645
Yoga	2	2:00:00
Running w/baby	1	1:30:00	8.39	(10:44)	13.5	(6:40)	150
Strength & Conditioning	3	1:25:00
Cycling	2	1:02:00
Orienteering	1	16:44	1.74	(9:37)	2.8	(5:59)	30
Total	17	12:25:46	55.55		89.4		825

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Thursday Jan 31, 2008 #

Note
(rest day)

A even longer day at work ...

Wednesday Jan 30, 2008 #

Note
(rest day)

Long day at work today, no chance for any training.

Mona's fartlek on the exercise bike at lunch. Would like to go for a run, but outside today there is a slight problem of a -28 temp with -15 wind-chill. Still don't have my cycling legs, which is not surprising since this is my 2nd ride in 6 months and it's been 2 weeks since the previous one. It felt hard and I pushed hard; tired at the end.

Cycling warm up/down 22:00 [3]

Warm up/down and floats for Mona's fartlek.

Friday Jan 25, 2008 #

Running intervals 12:00 [5] 3.3 km (3:38 / km)
shoes: Adidas Supernova Control

3 x 4/4 intervals. Figured I'd just do 3 as it is the first speed work I've done in months. I got a stitch and my guts started playing up at the end of the 3rd anyway, so it worked out to plan.

Didn't feel great during at all during this session. Mostly because my left leg felt really uncoordinated, probably after slight recurrence of my hip problem after the tempo run earlier this week. Not sure how to deal with this, maybe I should follow up hard efforts with drills to get form back.

Running warm up/down 30:00 [3] 5.7 km (5:16 / km) +25m 5:09 / km
shoes: Adidas Supernova Control

Warm up/down and floats.

Tuesday Jan 22, 2008 #

Running warm up/down 9:45 [3] 2.15 km (4:32 / km)
shoes: Icebug MR3 BUGrip

Running tempo 29:27 [4] 6.85 km (4:18 / km) +45m 4:10 / km
ahr:167 max:179 shoes: Icebug MR3 BUGrip

A tempo run trying to keep HR 85-90%. Was made a bit tougher by snow on the ground in places and a fairly stiff northerly. Pace seems pretty slow, showing my lack of fitness, but I think it was actually at the lower end of my threshold.

Yoga 1:00:00 [3]

Monday Jan 21, 2008 #

Running 41:42 [3] 8.3 km (5:01 / km) +130m 4:40 / km
ahr:161 max:192 shoes: Icebug MR3 BUGrip

Roundabout run designed to go over the little hill near work several times. A couple times up I was running in the 10-15cm of snow that fell on the weekend which felt tough. Finding the hills pretty difficult at the moment.

Sunday Jan 20, 2008 #

Strength & Conditioning (Core) 20:00 [3]

After a weekend with no exercise besides holding Ewan and jiggling him up and down I did some core work while watching the end of Shooter on tv. Should have gone to bed but I never learn.

Friday Jan 18, 2008 #

Running 30:00 [3] 5.5 km (5:27 / km) +55m 5:12 / km
shoes: Icebug MR3 BUGrip

Another little run through the suburbs and the snow. Was originally planning to go to the gym today but legs are pretty tired after yoga yesterday and my first cycling in a long time the day before - maybe tomorrow. Tracked down the location of Cafe Rosso which was recommended by people at work. It's stylish looking little place but strangely located in a construction site for some big industrial-style buildings.

Thursday Jan 17, 2008 #

Yoga 1:00:00 [3]

Went along to one of the yoga classes held at work. The instructor turned out to be one I'd liked from the studio a few blocks down the road. This was my first yoga in at least a year and it was hard work. Tight hammies and glutes make the sitting poses impossible as usual but not too bad otherwise.

Strangely, right ITB was sore afterwards. Shouldn't yoga have had the opposite effect?

Wednesday Jan 16, 2008 #

Running warm up/down 40:00 [3] 6.8 km (5:53 / km) +25m 5:47 / km
shoes: Asics Gel 2100

Decided the asphalt path up McHugh's Bluff from the curling club is perfect for hill intervals so headed there again during lunch today. Managed five all up but my legs were shot after the first two and it shows in my times ...

Running hills 8:04 [5] 1.6 km (5:02 / km) +145m 3:28 / km
ahr:155 max:181 shoes: Asics Gel 2100

Time Ave/Max HR
1:29 149/180
1:32 162/181
1:43 153/178
1:40 150/178
1:40 161/180

Tuesday Jan 15, 2008 #

Cycling 30:00 [3]
shoes: Adidas Supernova Control

1/2 hour on the exercise bike at work. I took it pretty easy because I haven't ridden a bike of any sort for ages but did a couple x 2min harder in the middle.
Legs feel nice afterwards, even my knees.

Monday Jan 14, 2008 #

Running 48:20 [3] 8.5 km (5:41 / km) +80m 5:26 / km
shoes: Adidas Supernova Control

Run at lunch over to Prince's Island to pick up the pin flags from last Wed. Unfortunately, they were all gone. Hopefully, Philippa picked them up ... Ran up McHugh's Bluff a couple of times for fun. That whole area around and above the curling club is turned into a business women's fitness class at lunch, weird ...

Note

I have bloody sore, knotty shoulder muscles today - must be from pushing Ewan around in his stroller. An unexpected effect, for sure.

Sunday Jan 13, 2008 #

Running w/baby long 1:30:00 [3] 13.5 km (6:40 / km) +150m 6:19 / km
ahr:149 max:176 shoes: Icebug MR3 BUGrip

Took Ewan in his stroller and run up onto Nose Hill. Running up hill with that thing is hard; I had to walk several times getting from home to the top (110m climb in 4km). I think this will be a new training goal for me, do that run without walking. Quads stuffed at the end, felt like I'd been riding a bike or run up a lot more hills.

Friday Jan 11, 2008 #

Strength & Conditioning 50:00 [3]
shoes: Nike Free Trail 5.0

Jogged over to the Talisman Centre at lunch and had a play in the gym. That place is huge! The drop-in rate is not too bad either so I might start going once a week.

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Nike Free Trail 5.0

To and from the gym.

Wednesday Jan 9, 2008 #

Orienteering 16:44 [4] 2.8 km (5:59 / km) +30m 5:40 / km
shoes: Icebug MR3 BUGrip

Running the sprint course I set for entertainment before FWOC's AGM. Tried to be smooth rather than fast, with good contact and planning the next leg as I came into a control. Managed it okay but it's harder at night.

Running warm up/down 18:00 [3] 3.4 km (5:18 / km)
shoes: Icebug MR3 BUGrip

Running around before and after the sprint. Nicki and I ran to a nearby liquor store looking for beer to make the AGM easier but I forgot to grab any money and hers disappeared from her pocket before we got there ... oh well, the AGM went well anyway and despite not be inebriated Nicki is our new president!

Monday Jan 7, 2008 #

Running 37:44 [3] 7.6 km (4:58 / km) +80m 4:43 / km
shoes: Nike Free 5.0 (grey/green)

Another great day in cow-town. Made an exploratory run through a nearby suburb, mainly because it has a hill in it, there's certainly nothing else of interest, running-wise. Also discovered that the path along the Elbow past Stampede is open; I still need to check the section from the stairs round to the cemetery though.

Felt better today; I had much more energy. End of quad (I guess) on outside of left knee still knotting up a bit but a quick stretch fixed it for the rest of the run. Also had a little pinching at top of left knee on little bits of uphill. I get a little bit of that every know and then, never been sure why but guessing it's a postural thing, maybe knee collapsing in a little on the uphill ... happens on both knees actually and usually worse after a run.

If I had a loyal readership, I'd ask them for advice.

Saturday Jan 5, 2008 #

Running 15:00 [2] 2.8 km (5:21 / km)
shoes: Icebug MR3 BUGrip

Quick before-breakfast jog. Hardly worth logging and minimal training benefit but wanted to get into a daily habit. I felt stuffed actually, hopefully not the little run I did yesterday ... maybe it's the lack of sleep ...

Friday Jan 4, 2008 #

Running 31:00 [3] 6.5 km (4:46 / km)
shoes: Icebug MR3 BUGrip

Wow, it feels strange logging two runs in a week ... short run from work around the zoo island and the jogs between some hill ints I did near the end (same as usual but with an additional 15-20m and maybe 5m more climb). The hills were a killer; I hope that had something to do with the few cm of snow on the ground as well as my lack of fitness.

Running hills 6:00 [5] 1.1 km (5:27 / km) +60m 4:17 / km
shoes: Icebug MR3 BUGrip

4 times up the hill at the park by 12 Ave SE and the Elbow River with 2 min in between. It would be interesting to see my HR for these but I forgot my HRM unfortunately.
1:21
1:23
1:20
1:24

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