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Training Log Archive: markg

In the 31 days ending May 31, 2008:

activity	#	time	miles		km		+m
Running	10	5:52:25	43.28	(8:09)	69.66	(5:04)	350
Orienteering	4	2:11:32	13.24	(9:56)	21.3	(6:11)	200	12 /	16c	75%
Strength & Conditioning	5	1:30:00
Running w/baby	2	1:10:00	7.15	(9:48)	11.5	(6:05)	15
Total	16	10:43:57	63.67		102.46		565	12 /	16c	75%

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Saturday May 31, 2008 #

Running 36:18 [3] 8.1 km (4:29 / km) +20m 4:26 / km
shoes: Adidas Supernova Cushion 7

Boring route down Shaganappi Tr and through UofC bits were at tempo sort of pace.

Thursday May 29, 2008 #

Running w/baby 35:00 [3] 6.3 km (5:33 / km) +15m 5:29 / km
shoes: Adidas Supernova Cushion 7

A gentle run with Ewan around UofC campus, stopping to drop in on Megan's office, have a feed, allow much Ewan-adoration, then home via the duck pond in the research park.

Strength & Conditioning 20:00 [3]

3 x physio's exercises

Wednesday May 28, 2008 #

Orienteering 20:00 [3] 4.0 km (5:00 / km)
shoes: Adidas Supernova Control

A window exercise at North Glenmore Park. Nice exercise but hampered by a couple of little hiccups: the map is old and some of the details in the windows were wrong, and the magnetic north lines were blanked out everywhere except the windows and were easily mistaken for tracks. I didn't really apply myself and focus on the training either, just sort of plodded around.

Monday May 26, 2008 #

Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
shoes: Nike Free 5.0 (grey/green)

To and from UofC and rests between ints.

Running intervals 3:05 [5] 1.0 km (3:05 / km)
shoes: Nike Free 5.0 (grey/green)

5 x 200m. More short intervals on the 200m indoor track at UofC. Trying to get body more familiar with running at a faster pace. I never seem to run faster than about 3:40/km during an H&H session and seem have to hit a bit of a pace barrier, so I figure it's time do practise running fast. Tried hard to maintain the same floaty, easy feeling as during a run-through but keep it up for 200m.

Left foot still getting some tightness which I couldn't stretch out of them; I'll have to give my calves a good massage and stretch tonight.

38.7
35.7
33.9
38.5
38.2

Strength & Conditioning 15:00 [3]

2 x physio's exercises.

Sunday May 25, 2008 #

Running long 1:00:00 [3] 12.5 km (4:48 / km) +180m 4:29 / km
shoes: Icebug MR3 BUGrip

After an espresso (Shep-style) I braved the cool and the drizzle to go for a longish run from home, winding through Banff Trail, to the NE side of the Confed Park golf course, up 14th St and Nose Hill, and then back via Brisebois Ave. Was actually quite nice out and the rain eased off in the last 20min. Followed it up with a lager from the Yukon brewery in Whitehorse which tasted damn good but left me needing chocy milk for re-fueling.

Saturday May 24, 2008 #

Running warm up/down 40:00 [3] 8.0 km (5:00 / km)
shoes: Nike Free 5.0 (grey/green)

From home to UofC, warm up and floats for ints, then warm down on the way home.

Running intervals 12:00 [5] 3.2 km (3:45 / km)
ahr:180 max:188 shoes: Nike Free 5.0 (grey/green)

I decided to avoid the miserable weather by heading the UofC 200m indoor track for some speed work: I thought I would some 800m intervals but ended up with a motley 3 x 800m and 2 x 400m and was pretty buggered. Left foot was a bit sore during run home, I think because the tape on my foot is challenging my calf and other lower legs muscles.
2:57 HR was misreading
3:05 180 (188)
2:56 183 (188)
1:33 174 (183)
1:14 177 (186)

Friday May 23, 2008 #

Strength & Conditioning 20:00 [3]

Physio's exercises.

Wednesday May 21, 2008 #

Orienteering 41:49 [4] *** 6.0 km (6:58 / km) +200m 5:58 / km
spiked:12/16c shoes: VJ Integrator

FWOC 'long' GP at Edworthy Park. Started late and then cut off the last loop so I would get home in time to cook dinner. Made a few little errors actually: one on a control which I had decided was easy, the following control when I ran off-line through some green stuff, and then on the last control I went to I navigated toward a nearby control instead and did a bunch of extra climb. Felt much stronger tonight which was nice, though I still don't feel like my lungs are at their best.

Tuesday May 20, 2008 #

Running 44:12 [3] 8.2 km (5:23 / km) +110m 5:03 / km
shoes: Adidas Supernova Control

Easy up to Nose Hill and back. Still don't have any energy, getting tired quickly, and left leg feeling uncoordinated. This is probably somewhat a result of the strengthening exercises from the physio.

Strength & Conditioning 20:00 [3]

3 sets of the physio's exercises.

Sunday May 18, 2008 #

Running 34:30 [3] 5.5 km (6:16 / km) +25m 6:08 / km
ahr:146 max:182 shoes: Nike Free 5.0 (grey/green)

Crap little run around UoC. Felt bad and HR seemed elevated compared to speed and breathing. Tried to do some more intervals but gave up 2min into the first. Little bit of an ache in part of foot that was sore during the sinus tarsi injury but no other symptoms of sinus tarsi injury. Generally unhappy ...

Friday May 16, 2008 #

Running 24:20 [3] 4.5 km (5:24 / km)
shoes: Nike Free 5.0 (grey/green)

Ran over to uni, did a couple of 4 minute ints around my usual loops and then back.

Running intervals 8:00 [5] 2.16 km (3:42 / km)
shoes: Nike Free 5.0 (grey/green)

2 x 4/3 half an H&H session by virture of limited available time and barely having run for 4 weeks.

Wednesday May 14, 2008 #

Orienteering 40:00 [3] ** 6.0 km (6:40 / km)
shoes: Adidas Supernova Control

Random orienteering at boring River Park. Nicki and I ran around together doing a follow-the-leader type thing on random controls picked from the junior and normal courses. Was planning to do o-intervals but was feeling uninspired, didn't feel strong enough to hold a good pace in the last km or so either.

Strength & Conditioning 15:00 [3]

Several repeats of new strength exercises from physio: kenyan 1/2 squats, one-leg squats, and clock exercise (like a one-leg squat with some in different positions).

Monday May 12, 2008 #

Running w/baby 35:00 [3] 5.2 km (6:44 / km)
shoes: Adidas Supernova Cushion 7

Quick run with Ewan out through UoC and back.

Friday May 9, 2008 #

Running (Fartlek-ish) 25:00 [3] 5.0 km (5:00 / km) +15m 4:56 / km
shoes: Nike Free 5.0 (grey/green)

Easy run with quite a few changes of pace, in part because I just didn't seem to be able to hold a decent tempo for very long, and partly I wanted to run at different speeds while working on maintaining my core with latest physio advice. Foot seems pretty good.

Thursday May 8, 2008 #

Note
(rest day)

Ankle recovered pretty well after icing last night and today is pain free. I'll try to go for a run tomorrow but as of today I'm at home alone with Ewan, so it may be a little while before I manage to fit a decent running program into our week.

Wednesday May 7, 2008 #

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Icebug MR3 BUGrip

Over to uni for the sprint.

Orienteering 15:00 [3] 2.5 km (6:00 / km)
shoes: Icebug MR3 BUGrip

Did one of the juniors courses and warmup sprint just trying to be smooth and steady. Succeeded though it wasn't too hard in this terrain.

Orienteering race 14:43 [4] 2.8 km (5:15 / km)
shoes: Icebug MR3 BUGrip

FWOC Sprint Series #1. 2nd behind Lars (14:08) the Danish coach over for the AOA camp. Felt really ordinary and running, even at this speed, was an effort. Managed to keep a good flow but did drop a little bit in speed and concentration at the end. Foot pulled up a bit sore so applied some ice.

Tuesday May 6, 2008 #

Running 20:00 [1] 3.5 km (5:43 / km)
shoes: Nike Free 5.0 (grey/green)

Easy effort to test my foot/ankle, 4 x 3 min running/2 min walking. I was sure it was going to start hurting with every foot step but thankfully it never did. It will be interesting to see how it holds up tomorrow.

Friday May 2, 2008 #

Note

Flew home to Calgary from Brisbane today. Didn't go too bad all things considered though nearly had a disaster when I left my wallet on the plane in Calgary. Fortunately an Air Canada employee handed it in with all the cash still there. Gotta love Canadians.

Will rest my foot for a couple more days and probably test it out on Wednesday at the UofC sprint.

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