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Training Log Archive: markg

In the 31 days ending Aug 31, 2008:

activity	#	time	miles		km		+m
Running	9	6:32:53	48.22	(8:09)	77.6	(5:04)	778
Cycling	2	2:26:40	30.45	(12.5/h)	49.0	(20.0/h)	400
Orienteering	2	2:12:51	6.96	(19:05)	11.2	(11:52)	505	19 /	27c	70%
Strength & Conditioning	4	1:40:00
Running w/baby	3	1:25:35	9.26	(9:15)	14.9	(5:45)	35
Total	16	14:17:59	94.88		152.7		1718	19 /	27c	70%
[1-5]	14	12:45:44

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Sunday Aug 31, 2008 #

Orienteering 45:00 [4] ***** 3.2 km (14:04 / km) +145m 11:28 / km
spiked:1/4c shoes: VJ Integrator

Disaster - worst orienteering in a long time. The Barebones Long-ish distance in shitty (0 deg and snow) weather. Made three huge errors in the first 4 controls - 19.5 minutes of mistakes in 33 min orienteering - and threw it in. The weather wasn't kind enough to finish a race this badly stuffed up. There was one tiny light in the gloom, I set the 2nd fastest split on the 2nd control. Hurrah.

Only completed 1.9km of the course, the remainder is the distance back to the start ...

Saturday Aug 30, 2008 #

Event: Barebones 2008

Friday Aug 29, 2008 #

Cycling (Commuting) 50:00 [3] 16.5 km (19.8 kph) +110m

Dropped the car off at the dealer for a service and road home on my MTB. I hadn't ridden this way before and didn't have an optimal route, reckon I can probably lose about 10min from that time.

Cycling (Commuting) 55:00 [3] 18.5 km (20.2 kph) +140m

Back to the car dealership. Got stuck on the wrong side of 16 Ave and Barlow Tr and had to do a big loop around behind the dealer to actually get in.

Strength & Conditioning 30:00 [3]

Squat exercises plus some stretching. Legs a bit tired after all my cycling today. It was about equal to all the other cycling I've done in the last 6 months.

Tuesday Aug 26, 2008 #

Running tempo 20:00 [4] 5.2 km (3:51 / km) +53m 3:40 / km
ahr:174 max:182 shoes: Nike Free 5.0 (grey/green)

20min threshold run in the 'burbs. Ran from near Brentwood up near Nose Hill and back down. Had to bump pace right up on the downhill when I thought I already had because I noticed my HR was dropping below threshold. Felt pretty good, this seemed like an easy pace and set my PB for 5km!

Running warm up/down 9:31 [3] 1.7 km (5:36 / km) +10m 5:26 / km
shoes: Nike Free 5.0 (grey/green)

Monday Aug 25, 2008 #

Strength & Conditioning 30:00 [3]

Squatting, back, and hamstring exercises from physio plus some stretching. Have been doing more of this but left it unlogged.

Saturday Aug 23, 2008 #

Orienteering 1:27:51 [5] **** 8.0 km (10:59 / km) +360m 8:58 / km
ahr:167 max:181 spiked:18/23c shoes: VJ Integrator

Ran the long distance training course Bill set out at Elbow Bluff. My orienteering was okay, not great or even good, and I was physically not up for it at all. This is maybe not surprising given lack of training in recent months. I actually skipped #22 because I couldn't bring myself to do the extra 35m climb :( Lost about 10min in mistakes all up.

Most exciting moment of the day was catching sight, out of the corner of my eye, of 3 large black objects object about 30m away. Oh crap, a mother bear with cubs, I thought. No, thankfully, just cows! I didn't realise there were cows in there.

So the course ... lost about 15s on the way into 1, should've had a plan running in and read the map a bit more, spiked 2 and pretty much 3 though was thrown off by an extra unmapped tree. Spike 4 then couldn't find 5 at all. Gave up on 5 and spike 6, 7, and 8, but lost a few seconds at 8 trying to spot the tape.

Spiked 9 and 10 but was slow up the hill. A bit slow and uncertain going into 11 where the blowdown made it almost impossible to run anyhow. Spiked 12 but was mega slow because I took a too conservative approach to the control (I was getting tired) and also because of the climb at the start up and over the hill and then running down the top part of the NW spur had bad blowdown. It was actually awesome fun once I dropped off the top of the spur into the forest which was reasonably runnable, had a thick spongy floor and dropped 75m in about 250m.

Discovered at this point I was totally buggered and was walking almost anything that looked like a hill. Spiked, 13 but had trouble finding the tape, again at 14 but couldn't find that tape at all, spiked 15 and 16 too. Pretty sure I spiked 17 but again no tape. Little, 15s, error at 18 and never found 19. Not sure what was going on but decided there was no training benefit to finding it! 20 and 21 were okay, skipped 22 and got 23 and 24 with no dramas.

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: VJ Integrator

Friday Aug 22, 2008 #

Running warm up/down 13:41 [3] 3.0 km (4:34 / km)
shoes: Nike Free 5.0 (grey/green)

Warm up and down, plus float for ints.

Running tempo 16:00 [4] 4.0 km (4:00 / km) +20m 3:54 / km
shoes: Nike Free 5.0 (grey/green)

2 x 8min at threshold pace. I'm guessing on pace as HRM wasn't picking up heart rate. It felt about right anyhow.

Thursday Aug 21, 2008 #

Event: Canadian Orienteering Championships 2008

Monday Aug 18, 2008 #

Running 55:00 [3] 10.0 km (5:30 / km) +140m 5:08 / km
shoes: Adidas Supernova Cushion 7

A tough run up Nose HIll in 34 degrees. As you would expect, it was quite uncomfortable ...

Saturday Aug 16, 2008 #

Running intervals (Mona's Fartlek) 10:00 [4] 2.8 km (3:34 / km)
ahr:173 max:183 shoes: Nike Free 5.0 (grey/green)

Mona's Fartlek through the university grounds. Didn't push it too hard, just tried to keep my legs turning over fast and easy and it felt great.

Running warm up/down 23:15 [3] 4.5 km (5:10 / km)
shoes: Nike Free 5.0 (grey/green)

Warm up and down plus floats.

Wednesday Aug 13, 2008 #

Running 1:15:29 [1] 13.9 km (5:26 / km) +150m 5:09 / km
ahr:151 max:183 shoes: Adidas Supernova Control

Easy run with Russ and Cindy. I pushed Cindy's boy Ian for about 30min including the main hill. Nice easy pace for the most part and I did a couple of surges on the way to meet them and on the way home.

Based on HR this should probably be a 0 intensity but I worked pretty hard pushing Ian up the hills so I'll give it a 1.

Running w/baby 12:00 [1] 1.8 km (6:40 / km)
shoes: Adidas Supernova Cushion 7

Ran to the UofC for a massage. Was going to run back too but CBF and walked instead and enjoyed the lovely summer evening.

Tuesday Aug 12, 2008 #

Running w/baby (Commuting) 50:35 [0] 9.0 km (5:37 / km) +35m 5:31 / km
ahr:139 max:166 shoes: Adidas Supernova Cushion 7

Some chores with Ewan. Over to stadium, then to that shopping centre at Varsity Dr and Shaganappi Tr, then home. Ewan slept a fair bit of the way which is good, I'm sure he would be bored out of his mind otherwise.

Monday Aug 11, 2008 #

Running 38:04 [3] 7.0 km (5:26 / km) +50m 5:15 / km
shoes: Nike Free 5.0 (grey/green)

Easy run to relax after a day inside. Was bothered by an impending stitch for large parts of the run and didn't feel very energetic. Stopped a couple of times to massage out some spots in my obliques which I have a supsicion is the culprit for the stitch and that seemed to help a little. Also spent about 10min working on core-form by stopping, activating core properly, and then running while trying to maintain good form and stopping when I felt it slip.

Threw in what I thought was a tempo paced surge at the end and once I got going felt quite good actually, belying how felt earlier on. The surge ended being almost exactly 800m and took 2:49, a pretty good pace for me.

Sunday Aug 10, 2008 #

Cycling 41:40 [0] 14.0 km (20.2 kph) +150m
ahr:119 max:173

Pulled out the MTB, switched over the warped rear wheel with the one off Megan's bike and went for a cruisy ride around the suburbs. Nice to be on a bike again and it was a sweet day for it. Great also to get away from parental duties for a little while!

Wednesday Aug 6, 2008 #

Running long 1:29:00 [4] 17.0 km (5:14 / km) +330m 4:46 / km
ahr:170 max:189 shoes: Adidas Supernova Cushion 7

From home through UofC, past Foothills hospital to the river, downstream to Crowchild Tr, across the river and up the Douglas Fir trail, across the river again and west until the park by 16 Ave, up the hill to Market Mall, to UofC and home. Felt pretty good, though quite tired after an hour. Managed to hang in and finish strongly.

Running w/baby 23:00 [3] 4.1 km (5:37 / km)
shoes: Adidas Supernova Cushion 7

Over to the UofC chiro and back.

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