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Training Log Archive: markg

In the 31 days ending Dec 31, 2013:

activity	#	time	miles		km		+m
Running	20	19:41:37	135.04	(8:45)	217.33	(5:26)	3835
Strength & Conditioning	2	1:05:00
Orienteering	1	10:20	1.43	(7:14)	2.3	(4:30)
Total	23	20:56:57	136.47		219.63		3835

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Tuesday Dec 31, 2013 #

6 PM

Running 31:24 [2] 6.5 km (4:50 / km) +45m 4:40 / km
shoes: New Balance M870 BY3

Easy run around the streets. Felt good though still a bit of tightness in my hip joints and some momentary patella-femoral pain in right knee at the beginning. I pummeled my hips not long before going so hopefully they'll settle down.

Wore my new New Balance shoes, which felt pretty comfy. I'm more confident these are going to work out than the Nike Flyknit Lunar pair I got a the same time, which may be a little narrow ...

Monday Dec 30, 2013 #

Note
(rest day)

Rest day. Not feeling too bad, the worst thing being a bit of a flair up in the hip joint inflammation from a few months back and I should be able to get on top of that with some massage. Left foot is good despite being a little sore immediately post-run. Tonight, however, my sinuses feel a bit funny so I'm worried I've finally succumbed to current family cold ...

Sunday Dec 29, 2013 #

5 AM

Running long 2:31:34 [2] 26.6 km (5:42 / km) +600m 5:07 / km
ahr:152 max:179 shoes: Mizuno Wave Elixir 8

Longest run in a very long time (I think 3rd longest run ever only surpassed by trail runs back in Canada). Started just before 5:30 to beat today's heatwave and followed a familiar meandering course out through Anzac Park, Simpsons Falls, the warm loop by Wendy's, back up to Simpson's Falls, Channel 9, the lookout, and home but with a few extra little loops . It was pretty slow and ploddy and became exceedingly so in the last 20min, not helped by some patella-femoral pain in my right knee. Happy with the way I coped with the distance however and glad to have knocked off 70km in a week for the first time.

The bubbler at Simpson's Falls I've used previously wasn't there and I got pretty thirsty on my way back from Bardon. Little fantasies about drinking water and swimming kept appearing in my mind!

PTE 3.9

Saturday Dec 28, 2013 #

Note
(rest day)

Unplanned but not unwelcome rest day, although now I'll have to go extra long tomorrow to make my 70km target for the week.

Friday Dec 27, 2013 #

4 PM

Running 1:16:06 [2] 14.32 km (5:19 / km) +360m 4:43 / km
ahr:154 max:175 shoes: Nike Free 3.0 v3

Long-ish recovery run with a big hill in it ... so perhaps not so much a recovery happening. Nevertheless, I enjoyed this run; it felt much easier than yesterday's plod.

PTE 3.9

Thursday Dec 26, 2013 #

6 AM

Running long 1:46:25 [2] 19.6 km (5:26 / km) +550m 4:46 / km
shoes: Mizuno Wave Elixir 8

Birthday long run. Did an out and back along South Boundary Rd. Felt awful at the start, finally feeling good after about 40min but by then my legs were starting to get weary. This part of South Boundary is actually a bit monotonous, rolling up and down with pretty much the same views all the way along; it felt like it took a long time to get to 50min. Last night I had thought I might push on for 2hrs+ but it didn't feel like the day for it.

Tuesday Dec 24, 2013 #

8 AM

Running 27:40 [2] 5.65 km (4:54 / km) +95m 4:31 / km
shoes: Mizuno Wave Elixir 8

Recovery run around the Reservoir. Did some strides at the end because I felt like I needed to get my legs spinning faster.

Monday Dec 23, 2013 #

4 PM

Running 38:22 [2] 7.66 km (5:01 / km) +150m 4:34 / km
ahr:146 max:168 shoes: Nike Free 3.0 v3

Shorter commute home. Feeling a bit weary after the long run yesterday but not too bad generally.

PTE 3.2

Sunday Dec 22, 2013 #

6 AM

Running 1:45:00 [3] 18.6 km (5:39 / km) +500m 4:59 / km
ahr:152 max:179 shoes: Mizuno Wave Elixir 8

Long run from home out through Gap Ck, Goanna, Highwood Rd Tr, the lookout, Frosty's upper, and home. Feeling okay though I struggled up Highwood, certainly not the strongest I've been on the hills.

PTE 3.9 (and 43hrs recovery!)

Friday Dec 20, 2013 #

6 AM

Running tempo 47:00 [3] 10.3 km (4:34 / km) +100m 4:21 / km
shoes: Nike Free 3.0 v3

PTE 3.5

Wednesday Dec 18, 2013 #

12 PM

Running 24:23 [1] 4.09 km (5:58 / km) +65m 5:31 / km
shoes: Mizuno Wave Elixir 8

Easy jog into Spring Hill from work to renew my driver's licence. I arrived hot and sweaty but thankfully the short queue was moving slowly and I had ample time to freshen up and start looking pretty for my photo.

6 PM

Running 37:00 [1] 6.0 km (6:10 / km) +95m 5:43 / km
shoes: Mizuno Wave Elixir 8

Social run around Anzac Park with Anna and Mat.

Tuesday Dec 17, 2013 #

5 PM

Running 1:04:44 [2] 12.5 km (5:11 / km) +135m 4:55 / km
ahr:154 max:172 shoes: Nike Free 3.0 v3

Commute home. Knees were crotchety but I probably just need to roll and stretch. A bit of soreness in my hip too.

PTE 3.7

Sunday Dec 15, 2013 #

Note
(rest day)

Ewan's had severe croup so we were up all night and had opportunity to enjoy the Queenland Ambulance Service's finest hospitality. All good in the end but everyone was a bit weary and a run was off the cards.

Saturday Dec 14, 2013 #

7 AM

Running 43:36 [1] 8.74 km (4:59 / km) +15m 4:57 / km
ahr:142 max:157 shoes: Mizuno Wave Elixir 8

Easy flat run around and about Noosaville. My legs felt very heavy early on but warmed up ok. Niggle in right knee that started in yesterday's, right hip also feeling a bit cranky.

PTE 2.8

Friday Dec 13, 2013 #

6 AM

Running hills 1:03:00 [2] 9.25 km (6:49 / km) +160m 6:16 / km
ahr:138 max:168 shoes: Mizuno Wave Elixir 8

6 x ~80m steep hill sprints in 19-22s with 3min easy recovery with a slow warm up and down.

PTE 2.8

Thursday Dec 12, 2013 #

12 PM

Strength & Conditioning 35:00 [2]

Another session at the QUT Exercise and Human Movement Clinic and again only time for the machines.

Wednesday Dec 11, 2013 #

Note
(sick)

Ewan is sick and I think I've got a touch of it. Hopefully back into it tomorrow.

Tuesday Dec 10, 2013 #

4 PM

Running tempo 28:50 [3] 6.4 km (4:30 / km) +60m 4:18 / km
shoes: Mizuno Wave Elixir 8

Work to Toowong shops with 3km tempo along the river. Pretty humid and gross.

Monday Dec 9, 2013 #

5 PM

Running 1:04:34 [2] 12.5 km (5:10 / km) +130m 4:55 / km
ahr:154 max:174 shoes: Nike Free 3.0 v3

Run home again. Quite warm today. Tried to keep it a little easier.

PTE 3.8

Sunday Dec 8, 2013 #

Note
(rest day)

A little bit sore in the calves and hip flexors.

Saturday Dec 7, 2013 #

6 AM

Running long 1:41:19 [2] 18.2 km (5:34 / km) +300m 5:09 / km
ahr:146 max:177 shoes: Mizuno Wave Elixir 8

Long run from home out to South Boundary for a short out and back. Followed some of the Council's new trails around the top of Chapel Hill on the way back and got an unpleasant surprise of a massive hill where I wasn't expecting one. Struggled with major CBF in the first 40min but perked up a little once I got to halfway. When I had a dog it always ran faster when we were heading homeward ...

PTE 3.0

2 PM

Running 30:00 [2] 4.0 km (7:30 / km)
shoes: VJ Sticky

Putting out and pulling in controls for park-o and the knockout sprint.

4 PM

Orienteering intervals 10:20 [5] 2.3 km (4:30 / km)
shoes: VJ Sticky

4 x ~500m sprints around Anzac Park in the knockout comp Anna had organised. Ended up in a three-way final with David Tay and Aaron, and managed to take the win. Sprinting up the hills became a real struggle after the first couple of rounds.

Friday Dec 6, 2013 #

5 PM

Running 1:02:33 [2] 12.2 km (5:08 / km) +150m 4:50 / km
ahr:157 max:178 shoes: Mizuno Wave Elixir 8

Back into the long run home from work, hopefully the proper start of some volume building. Nice afternoon, foot got a bit sore near the end.

PTE 4.2

Thursday Dec 5, 2013 #

12 PM

Strength & Conditioning 30:00 [3]

10min on the ergo, then the machine part of program. Ran out of time for the more interesting functional bit.

Tuesday Dec 3, 2013 #

6 AM

Running 44:04 [2] 7.8 km (5:39 / km) +200m 5:00 / km
ahr:151 max:178 shoes: Nike Free 3.0 v3

Morning run up to the Coot-tha summit. Quite nice out, not too hot yet, but need to go to bed earlier if I'm to run in the really lovely morning cool.

PTE 3.5

Monday Dec 2, 2013 #

6 PM

Running 34:03 [2] 6.42 km (5:18 / km) +125m 4:50 / km
ahr:157 max:178 shoes: Mizuno Wave Elixir 8

Early evening run on the slopes of Coot-tha, catching glimpses of the sun setting over Brookfield. It had cooled a bit too so really was a lovely time to run. Got a stitch after 20min which was weird and it refused to go away for about 10min.

PTE 3.5

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