Training Log Archive: markgIn the 31 days ending Mar 31, 2009:
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Tuesday Mar 31, 2009 #
Cycling 25:00 [3] 8.0 km (19.2 kph) +60m
Decided not to commute today after yesterdays 1:35 epic and save myself for intervals tonight but did ride to and from ints.
Running warm up/down 30:00 [3] 5.0 km (6:00 / km)
shoes: Asics DS Trainer 13
Warm up/down + jog/walk floats
Running intervals 20:52 [5] 6.0 km (3:29 / km)
shoes: Asics DS Trainer 13
Cyclones ints with Anna, Kirra, and Olly; 6 x 1km. Was pretty pleased that I kept a good pace throughout despite legs getting really heavy and uncordinated. My right foot is a bit sore after. I don't why, it doesn't usually get sore.
3.27
3.28
3.30
3.27
3.33
3.27
3.27
3.28
3.30
3.27
3.33
3.27
Monday Mar 30, 2009 #
Cycling (Commute) 49:00 [3] 14.8 km (18.1 kph) +135m
First commute to QUT. First 2/3 is fun following the river, across the green bridge and then a little bit of winding through Auchenflower including some really steep pinches where I started to worry about losing traction on the wet asphalt. Was very slow getting through the edge of the CBD around Roma St. There's definitely some optimisation to be done on this route, hopefully I can knock off 10min or more.
Cycling (Commute) 45:30 [4] 14.7 km (19.4 kph) +100m
Commute home again, basically same route but got luckier with the lights and pushed harder. My lungs were fine but the legs were feeling it. Not sure I can/should do this pace every day.
Saturday Mar 28, 2009 #
Running 44:00 [3] 9.0 km (4:53 / km) +110m 4:36 / km
shoes: Asics DS Trainer 13
Cyclones long run at Toohey Forest with a smallish turnout plus my dad. Felt pretty ordinary from the outset and an uphill start didn't help nor did the strange bloated feeling I have just below my sternum (3rd time in 4 weeks; lasts for days). After about 15min got a strange twinge in my left ankle which eventually faded away but had to stop and lost the group. Then I had the shits so after waiting at the freeway underpass for a while for the group to return, dad and I ran back to the car.
Friday Mar 27, 2009 #
Running 30:00 [2] 4.0 km (7:30 / km)
shoes: Asics DS Trainer 13
Exploratory jog around Kelvin Grove and urban village. Many hills but not much else of interest and little that is pleasant for running. Could be an interesting though steep sprint map. My investigation of changing and showering facilities has been disappointing. Showers are limited to what are essentially disabled toilets with a shower, located individually in each building block. No lockers or locker-room where you can store your stuff while you run or overnight if you want to ride in.
Wednesday Mar 25, 2009 #
Note
(rest day)
First day in an office for 12 months so skipped training.
Tuesday Mar 24, 2009 #
Event: Cyclones 3km time trial
Running race 10:18 [5] 3.0 km (3:26 / km)
shoes: Nike Free 5.0 (grey/green)
Ran a 3km time trial with the Cylones to aid the juniors in their quests for JWOC selection. I haven't run a 3km race before so I wasn't quite sure how I would do. Based on the 2km ints of several weeks ago I figured 10:30 was quite do-able but I wasn't sure how much the efforts of the weekend would affect me and it was a bit windy. Turned out I felt quite good and during warm up - legs didn't feel fatigued at all. Very happy with my time then, also the fastest Cyclone by about 30s though Simon and Caine (or Lorenzo) weren't there. The TT started pretty quick and after 300m I thought I was done. My legs were going lactic and I figured they would just get worse but miraculously they improved and then the pace at the front seemed to drop and I ran away. Found the 2nd and 3rd last laps difficult but held on and did a strong last lap (1.12). Very pleased.
Running warm up/down 30:00 [3] 5.65 km (5:19 / km)
shoes: Nike Free 5.0 (grey/green)
Note
Splits for 3km:
3:22
3:32
3:24
3:22
3:32
3:24
Monday Mar 23, 2009 #
Note
(rest day)
Sunday Mar 22, 2009 #
Orienteering race 1:33:36 [5] 12.6 km (7:26 / km) +430m 6:21 / km
shoes: Icebug MR3 BUGrip
Long distance NOL in a mass start, multi-loop hageby format. Fun event but painful. I was predicting slow and steady would be my only tactic and it was, my legs were stuffed from the outset. The start was crazy but I managed to keep in the mix and stay in contact with the map and the most unlikely of unlikely things happened, I was first to the first control on my split :) I was near the front for the next three but then I started to go backwards. I made an error at #10 and another small one at #11 and then I was on my own until #18. Caught Olly at #19 and picked it up a little until made a mistake at #25 and fell back again. Was caught by some Tassie runner at the first control on the 3rd loop and then we made an error on the next one. Was good for the next couple, caught Patty Saile and John Nieuwenhoven, and went off the front of that group when we crossed the road for the last mini-loop. Unfortunately, a couple of small errors allowed everyone to catch up and we plodded together for a few more but finally all three ran away from the 3rd last and I couldn't keep up. Reasonable race again but had nothing left to give after yesterday. The obvious lesson is to do more consecutive days of training.
Running 25:00 [3] 4.0 km (6:15 / km)
shoes: Asics DS Trainer 13
Pre-dawn wake-up jog with Anna plus a warm down. Didn't really have the energy to warm up. I don't think it made any difference.
Saturday Mar 21, 2009 #
Orienteering race 17:45 [5] 3.1 km (5:44 / km) +90m 5:00 / km
shoes: Asics DS Trainer 13
My debut race for the Cyclones in the NOL at Keithcott Farm in Adelaide. Started steadily, wanting to run myself into the map and not kill myself on the expected early hills. I got into the school grounds in quite good shape despite losing about 10-15s at #1 because I had to do a lap of the nearby thicket after discovering the gap between the thicket and adjacent fence did not exist. Was steady through the school buildings and I'm really happy with my nav and flow through this quite technical section but I did have some wobbles - about 15s on #10 through bad route choice and not seeing the gate and another 15s on #18 from making a wrong turn by the control and having to loop around and come at the control from behind. A highlight of this run was my fastest splits for the final control and finish. I wouldn't expect any in this field. 14th overall but only 30s off 5th and 4:22 behind the Jules. A promising run.
Orienteering race 45:24 [5] 6.1 km (7:27 / km) +275m 6:04 / km
shoes: Icebug MR3 BUGrip
Middle distance NOL the same day at Para Wirra with a chasing start. I started in a big bunch, quickly dropped to the back and despite having a decent time to #2 as I left it I was completely alone. I then lost about 35s on #3 despite thinking that I did it ok and suddenly Olly and Liggo were on my tail. I led them through the next couple and then we were together with Liggo pushing the pace and threatening to leave us behind. A mistake by O&L at #11 saw me in the lead briefly but Liggo pushed ahead, led us through #13-14 and then ran off. I tried to push on and dropped Olly, passed a few others into #16 then caught Dave Meyer at #17. We plodded together for a few controls before Dave made a little error leaving me to run the last 2 controls alone. I got some wierd, right-side chest pain coming up the last control and had to walk a bit but managed a plod to the finish. It turns out that Dave and I took a stupid route choice out of #17 which probably cost us 30s. Pretty good race but I simply didn't have the strength left after the morning's sprint.
Orienteering 40:00 [3] 6.6 km (6:04 / km)
shoes: Asics DS Trainer 13
Morning wake-up jog plus warm up/down for both races.
Friday Mar 20, 2009 #
Cycling 20:00 [2] 9.0 km (27.0 kph) +60m
Cruised into UQ to meet Megan for lunch.
Thursday Mar 19, 2009 #
Orienteering tempo 54:59 [4] *** 4.45 km (12:21 / km) +330m 9:01 / km
spiked:9/11c shoes: VJ Integrator
Very thick and steep mid-week orienteering at Gap Creek West. My aim was to be steady, use good technique, and reassure myself I know how to do it properly. I basically succeeded, with only a couple of small errors that I wised up to before they became big mistakes, so lost less than 1min, but I was soooo slow. Even on the one leg with substantial track running I only barely cracked 10min/km ... The worst part of the run was that one of my o-shoes decided to start falling apart in two separate places so I may have to switch to the comfy but bulky, heavy, and rather incongruous Icebugs for the NOL races this weekend.
Note
Had a bit of a Macca-style incident after orienteering. My house keys fell out of my shorts while getting changed and despite thinking 'must pick up keys after getting dressed' I forgot them until I was all the way back at Indooroopily and had to drive back ... sigh ...
Wednesday Mar 18, 2009 #
Running w/baby 15:00 [3] 2.5 km (6:00 / km) +30m 5:40 / km
shoes: Asics DS Trainer 13
Dropping Ewan off.
Running w/baby 15:00 [3] 2.5 km (6:00 / km) +30m 5:40 / km
shoes: Asics DS Trainer 13
Picking Ewan up.
Tuesday Mar 17, 2009 #
Running 26:00 [3] 5.0 km (5:12 / km) +40m 5:00 / km
shoes: Asics DS Trainer 13
Dropped Ewan off at childcare, plodded around Yeronga Park, had a coffee at Evo and plodded home.
Strength & Conditioning 1:00:00 [3]
A bit of self care with the roller and tennis ball, and some stretching. Felt very nice and loose afterwards.
Running w/baby 15:00 [3] 2.5 km (6:00 / km) +30m 5:40 / km
shoes: Asics DS Trainer 13
Picked Ewan up in the afternoon
Sunday Mar 15, 2009 #
Running warm up/down 30:00 [3] 5.5 km (5:27 / km) +75m 5:06 / km
shoes: Adidas Supernova Cushion 7
Warm up/down and floats.
Running intervals 12:00 [5] 3.4 km (3:32 / km) +30m 3:23 / km
shoes: Adidas Supernova Cushion 7
Did a 1, 2, 3, 3, 2, 1 interval session by myself after arriving home from Toowoomba and putting Ewan to bed. Thought I might be able to do laps of Yeronga Park but the northern part was badly lit and so ended up shuttling back and forth from one end of School Rd to the other. Boring but it was okay as a once off. Felt pretty good today, no illnesses or niggles bothering me which is rare lately. This session felt short compared to the 3x2km from the last Cyclones ints I did so I pushed the speed during the last three.
Thursday Mar 12, 2009 #
Orienteering 47:57 [4] *** 5.16 km (9:18 / km) +135m 8:13 / km
spiked:9/12c (sick) shoes: VJ Integrator
I was still not feeling 100% but decided to do the midweek event at the Old Rifle Range. Not a bad little map, reminds me of Bruce Ridge but with less termite mounds and more undergrowth. It would be really fast if it was drier and the grass and shrubbery had grown less.
My plan was to run steady and practise good flow and route planning. Did quite well most of the course but still a three annoying errors to try and stamp out. The first was a poor route choice exacerbated by a control in an area where the map didn't resemble reality that much, the second was a bingo control - a root mound in some green on a featureless hill side - which I missed by 20m running on compass off an attack point that wasn't entirely convincing, the third was a little bit of brain fade. Wasted a little time picking a route choice at number 12 too. Disappointing again ... how long is it going to take before I get it right?
My plan was to run steady and practise good flow and route planning. Did quite well most of the course but still a three annoying errors to try and stamp out. The first was a poor route choice exacerbated by a control in an area where the map didn't resemble reality that much, the second was a bingo control - a root mound in some green on a featureless hill side - which I missed by 20m running on compass off an attack point that wasn't entirely convincing, the third was a little bit of brain fade. Wasted a little time picking a route choice at number 12 too. Disappointing again ... how long is it going to take before I get it right?
Wednesday Mar 11, 2009 #
Note
(sick)
Sinus infection and busy today though the antibiotics are kicking in and I'm feeling better than yesterday. Hopefully I'll be alright for some lunchtime orienteering and/or smashfest tomorrow.
Tuesday Mar 10, 2009 #
Note
(sick)
The remnants from last week's cold seem to have entreched themselves in my sinus and it's starting to get sore. A trip to doctor for some antibiotics might be needed.
Sunday Mar 8, 2009 #
Event: QLD OY1 Leyburn
Running w/baby long 1:06:00 [3] 12.0 km (5:30 / km) +103m 5:16 / km
shoes: Asics DS Trainer 13
I was feeling better this morning so gave everyone a break from Ewan's teething by taking him on a longish run through UQ and letting him have some time to run around and chase ducks. Unfortunately he wanted to climb into the water which cause some tension so the whole experience wasn't quite what I'd hoped. Felt okay running, evening charging up the hills with the chariot wasn't too bad, though they were only short hills.
Friday Mar 6, 2009 #
Strength & Conditioning 45:00 [3]
(sick)
Squats and calves but pushed to 3x15 which I haven't done recently plus dorsiflexion exercises. I'm still snotty and miserable.
Thursday Mar 5, 2009 #
Note
(sick)
Sore throat and runny nose. Oh gods ... sick again!
Wednesday Mar 4, 2009 #
Note
(rest day)
Ewan was awake for much of last night crying because he's teething and seems to have a virus (so say the good doctors at the Mater). I'm falling asleep at every opportunity. Also spent 2+ hours at Indooroopilly getting mobiles connected for Megan and I, and now the in-laws have arrived so will have to put on hold the intervals I was thinking about to catch up for yesterday.
Monday Mar 2, 2009 #
Note
(rest day)
Well earned rest day, I reckon!
Sunday Mar 1, 2009 #
Running race 17:06 [5] 3.5 km (4:53 / km) +290m 3:27 / km
shoes: Asics DS Trainer 13
Endura Mountain Run up Mt Stromlo quite directly up the fire trails from the bottom. Pleased with my time for this. Started slowly feeling pretty fatigued (and not really warm yet) and dropped into space between some small groups and then ran by myself for the rest of the race. Passed a few runners between 1km and 2.5km and then accelerated when the course entered some single track and flattened out a bit. Passed some little kid and Olly and then started to feel ordinary but made it to the finish before dying.
Running 29:19 [3] 6.0 km (4:53 / km)
shoes: Asics DS Trainer 13
Jogged down to bottom on the single tracks chatting to Robbie. Good fun as it never gets too steep and you can cruise easily the whole way. Unfortunately, copped the end of a pine branch in my right eye and had to make a little trip to emergency to get it checked out. Consequently I'm now on a course of antiobiotic drops.
Orienteering intervals 1:04:00 [4] 7.0 km (9:09 / km) +205m 7:59 / km
shoes: VJ Integrator
The final training session of the camp: mass start o-tervals at Sparrow Hill. The guys all started while I was climbing over a gate and bagging my map so I was off the back from the outset. Navigated okay on the first but was slow, still slow on the 2nd with a big mistake, felt better on the long 3rd though the hill killed me, navigated okay and came in 3rd behind Simon and Jules, then came in 2nd behind Matt Parton in a mixed one starting with an error but good nav after that. Felt stronger as it went on which was nice after such a tough weekend. Would have been a 5 for intensity but it's so hard to run fast in Sparrow.