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Training Log Archive: markg

In the 31 days ending Jul 31, 2013:

activity	#	time	miles		km		+m
Running	17	12:33:47	85.16		137.05		1820
Orienteering	1	59:35	5.53	(10:46)	8.9	(6:42)	150
Strength & Conditioning	1	30:00
Total	19	14:03:22	90.69		145.96		1970

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Wednesday Jul 31, 2013 #

1 PM

Running warm up/down 17:40 [2] 3.47 km (5:05 / km) +90m 4:30 / km
shoes: Mizuno Wave Elixir 8

Running intervals 28:00 [4] 6.74 km (4:09 / km) +30m 4:04 / km
ahr:171 max:181 shoes: Mizuno Wave Elixir 8

Pyramid intervals 1,2,3,4,3,2,1 with 1min jog recoveries on the shortest intervals and 2min on the others. Held good speed in the first half, including the longest interval, but struggled to increase the speed in the second half.
PTE 4.4
EPOC 148

Tuesday Jul 30, 2013 #

10 PM

Strength & Conditioning 30:00 [3]

Calves, achilles, core and new glute exercises from the physio.

Monday Jul 29, 2013 #

Note
(sick)

Improving but still sick.

Sunday Jul 28, 2013 #

Note
(sick) (rest day)

The cough has turned into a cold.

Saturday Jul 27, 2013 #

6 AM

Running tempo 32:15 [3] 7.8 km (4:08 / km)
shoes: Asics Hyperspeed 4

Run from Guyatt Park down river to South Bank for parkrun. Started a little later than planned so I had to maintain a pretty good tempo.

7 AM

Running race 18:19 [4] 5.04 km (3:38 / km) +40m 3:30 / km
shoes: Asics Hyperspeed 4

South Bank parkrun. It was an enjoyable debut on a lovely morning. I finished a bit behind my PB but given relative effort, the long warm-up, slow course, etc pretty pleased with the run. I was reminded again that I don't like fast starts much - the presence of a guy running on average 24s/km faster doesn't help with that.

C • Intensity 5

8 AM

Running warm up/down 25:57 [2] 5.7 km (4:33 / km)
shoes: Asics Hyperspeed 4

After a coffee with Clare, Mat, Peter and Katelyn, I ran back to the car via Dutton Park before the sight of their delicious breakfasts made it impossible.

Friday Jul 26, 2013 #

Note
(rest day)

Have a cough that's been developing over the last couple of days.

Thursday Jul 25, 2013 #

4 PM

Running 57:00 [3] 12.0 km (4:45 / km) +190m 4:24 / km
ahr:164 max:184 shoes: Mizuno Wave Elixir 8

Commute home. Starting to feel a bit run down and nearly gave this a miss but convinced myself I'd be alright. Tried to keep the effort down a notch from last time. Went to the physio after for more pain but at least progress is being made and it's loosening up. I have remedial strengthening exercises now.
PTE 4.7
EPOC 164

Wednesday Jul 24, 2013 #

1 PM

Running (Recovery) 26:45 [1] 5.2 km (5:09 / km) +90m 4:44 / km
shoes: Nike Free 3.0 v3

Lunchtime recovery plod. My legs were feeling pretty weary.
PTE 3.1
EPOC 70

Tuesday Jul 23, 2013 #

4 PM

Running 31:33 [2] 6.5 km (4:51 / km) +90m 4:32 / km
ahr:159 max:190 shoes: Mizuno Wave Elixir 8

From work to school pick-up. Nice evening for a run, a bit chilly but the lovely in the sun.
PTE 3.5
EPOC 95

6 PM

Running hills 23:39 [4] 5.9 km (4:01 / km) +186m 3:28 / km
ahr:150 max:183 shoes: Mizuno Wave Elixir 8

4 x 1.5km hill intervals with James. I struggled a bit with motivation and certainly wasn't pushing as hard along the flat middle bit as last time but the times were comparable.

I thought the PTE would be higher but when I looked at the analysis in Movescount it's clear that the recoveries were too long/easy for the EPOC to build higher. I'm not sure whether they should be shortened or not.
PTE 3.6
EPOC 84

Running warm up/down 38:00 [2] 6.0 km (6:20 / km)
shoes: Mizuno Wave Elixir 8

Monday Jul 22, 2013 #

5 PM

Running 16:58 [1] 2.5 km (6:47 / km)
ahr:124 max:169 shoes: Mizuno Wave Elixir 8

Short recovery run with Ewan on his bike around the reservoir.

Sunday Jul 21, 2013 #

9 AM

Orienteering 59:35 [2] *** 8.9 km (6:42 / km) +150m 6:10 / km
ahr:168 max:180 shoes: Mizuno Wave Elixir 8

Club event at Buhot Ck. Nice day and didn't really go in with a plan and it ended up being a bit of a lazy one, with a few small errors, because I didn't read the detail in the circle or exited controls badly, and a 1 minute error when I ran right past one. Didn't feel very strong in the terrain either - there's lots of thick spongy grass and it just seemed to sap my strength. It was fun to finally do a run with GPS, however it seems that Movescount filters the track. I did an export for Quickroute and the GPX file doesn't have a point for every second as expected. I'll have to check whether Sportstrack can download complete data from the Ambit.
PTE 4.9
EPOC 183
Recovery 30h
GPS

C • Per second recording 2

Saturday Jul 20, 2013 #

8 AM

Running intervals (Mona's Fartlek) 20:00 [4] 5.41 km (3:42 / km)
shoes: Mizuno Wave Elixir 8

Up at the reservoir after deciding that intervals were better than the easy 30min I had planned. Felt fast, probably the quickest overall Mona's I've done, which is good for the confidence.
PTE 4.5
EPOC 131
Recovery 15h

Running warm up/down 17:00 [2] 2.5 km (6:48 / km) +60m 6:04 / km
shoes: Mizuno Wave Elixir 8

Thursday Jul 18, 2013 #

4 PM

Running tempo 1:00:14 [3] 12.4 km (4:51 / km) +235m 4:26 / km
ahr:165 max:187 shoes: Mizuno Wave Elixir 8

Ran home from work. I ditched most of my gear in the office so had a pretty light bag and just tried to cruise all the way. It was interesting keeping an eye on my HR. 170 BPM is a steady but easy effort, not breathing much, even 175 doesn't feel like much but at 180 I'm working hard. Perhaps it should feel hard given that 180 is 93% of my max HR. And maybe my anaerobic threshold is around that HR.

PTE 5.0*
EPOC 196

* I just realised I hadn't changed my fitness level setting in Movescount as I thought I had, which may explain why this is so high.

Tuesday Jul 16, 2013 #

6 PM

Running intervals 21:30 [4] 6.0 km (3:35 / km) +30m 3:30 / km
ahr:177 max:184 shoes: Mizuno Wave Elixir 8

3 x 2km in the shadows at UQ. Started pretty strong but faded a bit in the third. It never helps running by yourself - I missed the official session with Mat and James at 6pm. Left calf tightened a bit and potentially a bit of soreness.
7:01
7:08
7:21

I pressed the wrong button on my watch for the first int and paused the watch instead of recording a lap, so the EPOC is extrapolated from laps two and three and I've no idea of the real PTE.
PTE 4.1
EPOC 150

Running warm up/down 24:00 [2] 5.5 km (4:22 / km)
shoes: Mizuno Wave Elixir 8

Sunday Jul 14, 2013 #

Note
(rest day)

My calves are sore.

Saturday Jul 13, 2013 #

6 AM

Running long 2:10:00 [2] 23.6 km (5:31 / km) +579m 4:54 / km
ahr:152 max:183 shoes: Mizuno Wave Elixir 8

Long run from my place with Clare, Richard and Tamsin from Toowong up Coot-tha via Slaughter Falls but by myself for the start and end. Felt pretty comfortable but didn't feel like I had much pace left in reserve. Beautiful view over the city from the lookout. The sun was shining over a blanket of cloud, through which only the CBD and a few other buildings were poking through. I'm tired now and keen for a nanna nap!

PTE 4.2
EPOC 147

My watch says it's going to take 71 hours to recover from this run.

C • What's PTE & EPOC? 5

Thursday Jul 11, 2013 #

8 AM

Running 34:57 [2] 6.3 km (5:33 / km)
ahr:163 max:183 shoes: Mizuno Wave Elixir 8

Commute run from school to work and my first with my new toy, a Suunto Ambit 2S, which arrived yesterday morning. It took no time at all to find some satellites and it started recording HR straight away without hiccups. It's nice when stuff just works. I uploaded to the Suunto Movescount website from work. It's quite nice looking, shows plenty of data, except total ascent, which is weird, but there's seems to be a real lack of any supporting documentation. I had my worst fears about GPS altitude confirmed - I'm pretty sure I didn't run up a 40m hill along Coro Dr! It also thinks I spent 10min of this run at maximum intensity, which is silly, so I'll have to adjust the HR zones.

PTE 3.9
EPOC 109

5 PM

Running 15:00 [1] 2.3 km (6:31 / km) +50m 5:53 / km

Easy jog from the hairdresser's to home.

Tuesday Jul 9, 2013 #

Note

Finally purchased my first GPS watch! Now I'm excitedly waiting for it to be delivered and checking the delivery status every 5min. Training unfortunately lost out to work today

Saturday Jul 6, 2013 #

7 AM

Running long 1:25:00 [3]
shoes: Mizuno Wave Elixir 8

Long run on Stromlo single track with my dad cruising alongside on his bike. It was a really good fun run, trying to surge all the single track sections trying to keep ahead of Dad and then recovering on the fire trails. Did part of the elite x-country cross above Blue Gums in reverse, crazily rough and technical for riding by my standards and pretty rough on foot too but awesome fun. Hips are quite sore but I'm back to the physio next week.

Friday Jul 5, 2013 #

8 AM

Running 30:00 [2] 6.2 km (4:50 / km) +150m 4:19 / km
shoes: Mizuno Wave Elixir 8

A lap and ascent of Narrabundah Hill. A cold blustery morning, quite unpleasant but I loved it.

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