Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: markg

In the 31 days ending Aug 31, 2010:

activity	#	time	miles		km		+m
Running	9	6:16:00	40.82		65.7		480
Orienteering	4	3:52:31	18.52	(12:33)	29.8	(7:48)	250	20 /	27c	74%
Strength & Conditioning	3	1:00:00
Running w/baby	1	40:00	4.97	(8:03)	8.0	(5:00)
Total	15	11:48:31	64.31		103.5		730	20 /	27c	74%

2:06

0:00

» now

Monday Aug 30, 2010 #

1 PM

Running 20:00 [3] 4.0 km (5:00 / km) +50m 4:42 / km
shoes: Adidas Supernova Control 9

Quick lunchtime run to clear the head and test the ankles. Both were a little sore to begin but got better as I warmed up. I suspect there's not much reason to stop my 'training program' for them.

Saturday Aug 28, 2010 #

7 AM

Running long (Terrain) 1:35:00 [3] 14.5 km (6:33 / km)
shoes: Jalas FLX

A long terrain run at Daisy Hill with Olly, Lorenzo, and Matt. Never felt comfortable, with the pace from the start feeling sorta quick and quickly losing confidence in ankle stability. In the first 50min loop, I had about a dozen wobbles which were starting to both piss me off and worry me and then on the second loop I stepped in a hole and hurt me right ankle bad enough to make me bail to the car. It's not too bad, ie, no swelling, and can jog on the flat okay but probably need to avoid terrain for a week or two and try to build some strength.

C • some training this week Mar... 2

Friday Aug 27, 2010 #

2 PM

Running w/baby 40:00 [3] 8.0 km (5:00 / km)
shoes: Adidas Supernova Cushion 7

Was looking after Ewan today as he was spotty and couldn't go to childcare. I decided that an afternoon out and about was in order so ran with him in the Chariot from Guyatt Park down the river to Garden's Point where he played, we ate cupcakes, fed the ducks, etc, before catching the ferry back. Nice day.

Thursday Aug 26, 2010 #

9 PM

Strength & Conditioning 10:00 [3]

Hip rotators

Wednesday Aug 25, 2010 #

10 PM

Strength & Conditioning 30:00 [3]

Squats again pushed a little bit lower than the half sort'a ones I did last time.

Monday Aug 23, 2010 #

Note
(rest day)

Usual crappy day following an unusually hard weekend of exercise: body temp feels high, head feels woolly, and soaking up water like a sponge.

Sunday Aug 22, 2010 #

9 AM

Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Jalas FLX

Orienteering race (QLD Long Champs) 1:26:12 [5] 12.0 km (7:11 / km)
shoes: Jalas FLX

A much better and more enjoyable race today. I didn't quite get the result I was hoping for but nothing to complain about. I had a steady race, starting at a very sedate pace as my right knee was giving me some pain - sufficient that I predicted I wouldn't make it all the way around - and settled into a good rhythm. I caught sight of Lorenzo close on my tail coming into #9, when I took a bad route choice, and he finally went through at #13 when I got a bit distracted having a gel and lost 30s in the circle. Lorenzo made a few little errors and I reeled him in by #16 and we raced the rest together.

I was bit surprised that Lorenzo caught me 3:30 by #9 but a look at the splits shows that he and Olly were flying at the start and I was plodding and down by 2:30 at #3, with Lorenzo taking another minute off at #9.

2 PM

Orienteering 30:00 [3] 2.0 km (15:00 / km)
shoes: Jalas FLX

Picking up controls.

Saturday Aug 21, 2010 #

2 PM

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Jalas FLX

Orienteering race (QLD Middle Champs) 41:21 [5] 4.6 km (8:59 / km)
shoes: Jalas FLX

Disappointing and irritating run. Disappointing because of 5min of errors and slow running speed, irritating because of a multitude of accidents including clobbering my right knee cap on a rock and cutting my head open on the end of a branch within a space of 30s. Mistakes were a bit lame: took off too fast at the start and made a parallel error for about 1:30, and at #8 was running into the control, actually in the circle, when I wigged out, decided I was in the wrong watercourse, and ran back down until I realised I'd been right all along, bye bye 3:30. Didn't push too hard after that but not sure I could have kept up with Olly and Lorenzo in any case.

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Jalas FLX

Friday Aug 20, 2010 #

1 PM

Running 30:00 [3] 6.0 km (5:00 / km) +80m 4:41 / km
shoes: Nike Free 5.0 (grey/green)

I decided to exercise my democratic right (obligation?) to vote while exercising. Ran from KG, through Roma St gardens to the polling station above the museum on Ann St, and then back. Threw in a few 30s surges and some faster run-throughs on the way back. Feeling okay but I wish I'd done some more training lately.

Monday Aug 16, 2010 #

9 PM

Strength & Conditioning 20:00 [3]

Squats and calf raises.

Sunday Aug 15, 2010 #

7 AM

Running long 1:17:00 [3] 14.4 km (5:21 / km) +250m 4:55 / km
shoes: Adidas Supernova Cushion 7

Cylones long run, my first in a long time. Started from Rachel's place in the gap with the nasty start straight up the hill toward Highwood Pass, then along the ridge before doing a lap of the reservoir. I was really struggling on the hills, got no strength for them at the moment, but was okay otherwise. Calves tightened up a bit near the end and experience the obligatory soreness in left achilles.

Thursday Aug 12, 2010 #

12 PM

Running warm up/down 25:00 [3] 4.2 km (5:57 / km)
shoes: Nike Free 5.0 (grey/green)

Warm up at a brisk but sub-threshold pace, slow jogging between sprints, and a short warm down.

Running hills 2:00 [5]
shoes: Nike Free 5.0 (grey/green)

8 x ~10s hill sprints with jog recovery on about a 1min cycle. Quads tiring at the end.

Sunday Aug 8, 2010 #

10 AM

Orienteering race (Collins Creek Badge) 1:14:58 [5] *** 11.2 km (6:42 / km) +250m 6:01 / km
spiked:20/27c shoes: Jalas FLX

After a couple of days of illness I felt sufficiently recovered to attempt the badge event at Collins Creek. I'd been looking forward to it and after a couple of slow but technically profiicient runs recently was planning to crank it up a notch. Overall it I'm pretty happy with the result but I didn't quite hold the navigation together as well as I would have liked in the face of the increased intensity. A small handful of wobbles (2, 6, 18, and 24) was punctuated by a few bigger mistakes, 40s from mid-leg sloppiness on the way to 4, 30s leaving 12 the wrong way, and unfortunately about 45s at 25 after getting completely thrown by the unmarked track, and another 30s or so taking a too-conservative route to 26. I had Olly by 15s at 24 but then dropped behind with the last two mistakes. Held off Kurt by a couple of minutes. All in all, not too bad given illness and pre-start child poo incident.

Thursday Aug 5, 2010 #

Note
(sick)

Lingering cold is hitting me a bit harder today, mainly throat and cough. Ewan's not great either so we're both staying home today.

Tuesday Aug 3, 2010 #

12 PM

Running warm up/down 26:00 [3] 5.1 km (5:06 / km)
shoes: Nike Free 5.0 (grey/green)

C • outrageous behaviour! 3

Running intervals 9:00 [5] 2.5 km (3:36 / km)
shoes: Nike Free 5.0 (grey/green)

Short pyramid ints: 1, 2, 3, 2, 1 with equal floats except following the 3min int when I only did 2min. Didn't take this very hard, in fact, I lost concentration on the 3min int and slowed right down. Still, it was a pretty good session for not having done ints in a while.

Sunday Aug 1, 2010 #

8 AM

Running 1:02:00 [3] 11.0 km (5:38 / km) +100m 5:23 / km
shoes: Adidas Supernova Control 9

A run around the national park at Noosa with my dad. Pretty easy pace for most of it but picked up the pace for the fun descent down the single track to the parking area.

« Earlier | Later »