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Training Log Archive: markg

In the 31 days ending Dec 31, 2010:

activity	#	time	miles		km		+m
Running	7	5:48:00	38.21	(9:06)	61.5	(5:40)	1150
Cycling	7	4:55:00	60.27	(12.3/h)	97.0	(19.7/h)	615
Total	14	10:43:00	98.49	(6:32)	158.5	(4:03)	1765

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Tuesday Dec 28, 2010 #

3 PM

Cycling 50:00 [2] 16.0 km (19.2 kph)

Recovery ride on my Dad's specy roadie with Megan, who was riding Dad's Scott MTB - the only bike of his that fit her. Dad's last words to me as we headed off were "don't forget you're clipped in ... I don't want any scratches on it". Of course, I was obliged to forget and fall off ... We were approaching the Scrivener Dam lookout and Megan stopped unexpectedly in front of me, I panicked, couldn't unclip, and toppled over. But ... the bike didn't get a single scratch - I took the fall on my knee and elbow, rolling onto my back with the bike in the air, still clipped in. Quite pleased with that, though less so with the bruised knee :)

Monday Dec 27, 2010 #

10 PM

Note
(rest day)

I feel surprisingly good after the long yesterday. A little soreness is creeping into my quads now though.

Sunday Dec 26, 2010 #

8 AM

Running 1:45:00 [3] 18.5 km (5:41 / km) +350m 5:11 / km
shoes: Adidas Supernova Cushion 7

Birthday long run with the Cockies. Started at Devil's place in O'Connor, along O'Connor Ridge, up Black Mountain, around Aranda Hill, Gossan Hill and back to O'Connor. The last 750m of the run up Blackie was a steep slog straight up the north face and my legs were getting super heavy but I could see the tower and managed to push through to the top without losing too much ground to Devil and RobW. After a quick drink from the bubbler outside the tower, we headed straight back down the same track and legs were pretty trashed afterwards. The rest was a bit of a struggle but not as bad as I thought it would be despite the pace picking up a bit after we hit the bike paths near the AIS. ITBs complained a little at times but generally legs coped pretty well - I was surprised and happy.

Coffee and toast at Devil's and Sandra's was very welcome, thanks guys. And thanks Cockies for a good long run and finish to a good running week.

Friday Dec 24, 2010 #

7 AM

Running 43:00 [3] 7.9 km (5:27 / km) +100m 5:07 / km
shoes: Adidas Supernova Cushion 7

Another run on Narrabundah Hill with Dad. Pretty easy pace but Dad suggested a 1km time trial at the end so I obliged with a reasonable effort. Knee felt okay.

Thursday Dec 23, 2010 #

6 AM

Running 35:00 [3] 6.4 km (5:28 / km) +170m 4:50 / km
shoes: Adidas Supernova Cushion 7

Another jaunt around Narrabundah Hill. Running is feeling better every day as is my knee.

Wednesday Dec 22, 2010 #

7 AM

Running 44:00 [3] 8.2 km (5:22 / km) +190m 4:49 / km
shoes: Adidas Supernova Cushion 7

Run with Dad from up on Stromlo down into Stoney Creek, up to Uriarra Rd and back. Knee is improving and, while its still not feeling 100%, running doesn't seem to be making it any worse.

Sunday Dec 19, 2010 #

8 AM

Running 38:00 [2] 5.9 km (6:26 / km) +80m 6:02 / km
shoes: Adidas Supernova Cushion 7

Easy lap around Narrabundah Hill. There was a little bit of coolness in the air which was nice and reminded me of being in the mountains. Felt my knee at the beginning but kept it slow and it was alright after I warmed up.

Thursday Dec 16, 2010 #

Note

Flew to Canberra today. Managed to hurt my knee somehow, suspect it was lifting suitcases into the car. Sore around medial part of my right tibia.

C • old persons injury. 2

Monday Dec 13, 2010 #

8 AM

Cycling 37:00 [3] 13.5 km (21.9 kph) +80m

To work. Very humid.

6 PM

Cycling (Commute) 37:00 [3] 13.5 km (21.9 kph) +125m

Homewards. Didn't have any heart for it this evening.

Thursday Dec 9, 2010 #

8 AM

Cycling (Commute) 37:00 [3] 13.5 km (21.9 kph) +85m

Two days in a row ...

5 PM

Cycling (Commute) 1:00:00 [3] 13.5 km (13.5 kph) +125m

A ride in two parts: ambling along with Anna while she ran home and then at a more normal speed to home.

Wednesday Dec 8, 2010 #

8 AM

Cycling (Commute) 37:00 [3] 13.5 km (21.9 kph) +80m

To work.

6 PM

Cycling (Commute) 37:00 [3] 13.5 km (21.9 kph) +120m

Home again.

Saturday Dec 4, 2010 #

7 AM

Running 33:00 [3] 6.1 km (5:25 / km) +60m 5:09 / km
shoes: Asics DS Trainer 13

A quick morning run from a friend's place around Elmslea Estate at Bungendore. Not much to see but a few nice little paths around the place. A bit tired from the single track and ascent of Mt Stromlo yesterday.

Friday Dec 3, 2010 #

11 AM

Running 50:00 [3] 8.5 km (5:53 / km) +200m 5:16 / km
shoes: Asics DS Trainer 13

Easy run around single tracks at Stromlo. The last week's rain has created a heap of work for the trail maintainers - lots of big ruts and washed out bits. Love running on singletrack and had fun hopping puddles too.

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