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Training Log Archive: markg

In the 31 days ending Aug 31, 2014:

	activity	#	time	miles		km		+m
	Running	19	11:46:55	86.18	(8:12)	138.7	(5:06)	2310
	Orienteering	4	4:25:23	19.39	(13:41)	31.2	(8:30)	890	13 /	15c	86%
	Cycling	1	1:51:00	26.72	(14.4/h)	43.0	(23.2/h)	350
	Total	22	18:03:18	132.29	(8:11)	212.9	(5:05)	3550	13 /	15c	86%
averages - sleep:7.2

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Sunday Aug 31, 2014 #

4 PM

Running 42:30 [2] 8.7 km (4:53 / km) +140m 4:31 / km
shoes: Nike Free 3.0 v3

Recovery run from a friend's place on Bielby Rd out to Gap Ck and back. Left heel/achilles a bit tweaky on the downhills - I think it's more from a little roll on it yesterday than the hill sprints on Friday.

Saturday Aug 30, 2014 #

2 PM

Orienteering 1:11:00 [2] 5.6 km (12:41 / km) +100m 11:38 / km
ahr:129 max:164 shoes: Inov8 X-Talon 212 Amber/Silver

Shadowing Jack and Josh around a relocation exercise at Toohey Forest schools team training. They handled it pretty well, just need to work on doing it faster and work on strategies to relocate and keep moving, and I managed to come up with a coachy thing or two to say.

PTE 2.3

Orienteering 29:36 [3] 3.6 km (8:13 / km) +50m 7:41 / km
ahr:152 max:171 shoes: Inov8 X-Talon 212 Amber/Silver

A control-picking/visualisation course. Ran this one by myself but felt very stiff and tired. A couple of little hiccups but fairly smooth, just moving very slowly.

PTE 3.2

Friday Aug 29, 2014 #

8 AM

Running 31:18 [3] 6.5 km (4:49 / km) +90m 4:30 / km
shoes: New Balance M870 BY3

Commute from Toowong to work for a bit of a change. It means a slightly heavy bag which I notice.

6 PM

Running hills 34:00 [3] 6.0 km (5:40 / km)
shoes: New Balance M870 BY3

20min warmup, dynamic stretching and then 3 x 80m sprints up Lex St. I would have done 4 but my left achilles seemed to be getting sore. I'm now not convinced it was my achilles but possibly the tibialis-posterior. Did a short set of box jumps when I got home.

Wednesday Aug 27, 2014 #

6 AM

Running 25:25 [2] 5.0 km (5:05 / km) +60m 4:48 / km
shoes: Nike Free 3.0 v3

Recovery run or perhaps the warm up/down I should have done last night! Felt tired, and hungry, but it was a nice morning to be out.

Tuesday Aug 26, 2014 #

6 PM

Running race 41:25 [5] ** 10.0 km (4:09 / km) +50m 4:02 / km
ahr:174 max:184 shoes: New Balance M870 BY3

When I discovered it was a score I figured I may as well go for gold and try to clear it but I'd also planned to take it easy given the tough weekend just past. So I started very relaxed but the pace was pretty good and I just kept going steady. I didn't work too hard until the last couple of km when I ran over the big hill and I was trying to get back on time. I got all the controls but was 1.5min late; still took the win. My Ambit says effort was a 5.0 so I guess I failed to execute the "take it easy" plan. Oh well.

PTE 5.0

Sunday Aug 24, 2014 #

9 AM

Orienteering race 1:19:36 [5] *** 9.2 km (8:39 / km) +395m 7:07 / km
ahr:166 max:185 shoes: Inov8 X-Talon 212 Amber/Silver

Qld Champs day 2 on a different part of yesterday's area called Platypus Cliffs. Struggled to get my head into it early on, culminating in a big mistake on #3 (ran 2, 5, 4, 3, 4, 5) which cost maybe as much as 5min. I wasn't too bad after that but I still lacked focus and made a few dumb choices, but I managed to claw back James' lead, thanks in no small part to a couple of his errors. Very tired physically and was crawling up the hills after 30min. Should have run close to 70min.

PTE 5.0

Running warm up/down 20:00 [3] 1.5 km (13:20 / km) +100m 10:00 / km
shoes: Inov8 X-Talon 212 Amber/Silver

Same warm-up as yesterday except much slower.

Saturday Aug 23, 2014 #

1 PM

Orienteering race 54:00 [5] *** 7.8 km (6:55 / km) +185m 6:11 / km
ahr:176 max:185 shoes: Inov8 X-Talon 212 Amber/Silver

Qld Champs Day 1 at Sheepstation Inlet. I had a pretty good run. A few lapses of concentration resulted in a few directional wobbles; maybe could have saved 1.5min. Felt good running but tired in the long grass (note for the future: run in the forest not the open) and on the hills. Finished 8.25 ahead of James.

PTE 5.0

Running warm up/down 18:00 [3] 2.9 km (6:12 / km) +100m 5:18 / km
shoes: Inov8 X-Talon 212 Amber/Silver

Tough uphill warm up as I was running late for my start.

Thursday Aug 21, 2014 #

1 PM

Running 20:00 [4] 4.5 km (4:27 / km) +60m 4:10 / km
ahr:161 max:182 shoes: Nike Free 3.0 v3

Lunchtime for the first time in ages. I made it an easy one because I still have some tight spots after Monday's sprints so played it cautious. My legs felt okay but didn't have much energy and HR was pretty high. Hopefully I'm not coming down with anything ...

PTE 3.5

Tuesday Aug 19, 2014 #

5 PM

Running 1:01:38 [4] 12.5 km (4:56 / km) +190m 4:35 / km
ahr:159 max:182 shoes: New Balance M870 BY3

Commute home. Feeling a bit weary and with tight and sore muscles from the sprints yesterday but got through it quite comfortably. My knees did start to complain a bit at the end.

PTE 4.1

Monday Aug 18, 2014 #

6 AM

Running (Speed) 43:22 [3] 7.7 km (5:38 / km) +70m 5:23 / km
ahr:140 max:172 shoes: Nike Free 3.0 v3

At the reservoir for my first real speed training in a while, 4 x 140 with generous rests and a short loop through Chapel Hill afterwards.

PTE 2.9

C • I'm heading g there tomorrow. 2

Sunday Aug 17, 2014 #

Note
(rest day)

Had planned to go out to Kholo and do the Red 1 course from last week's event but life got in the way today too.

Saturday Aug 16, 2014 #

Note
(rest day)

Life

Tuesday Aug 12, 2014 #

6 PM

Running 31:15 [5] 7.4 km (4:13 / km) +100m 3:57 / km
ahr:172 max:182 shoes: New Balance M870 BY3

A laughable return to NightNav for me: I ran straight past one control, took two wrong turns, and ruined an otherwise good selection of controls by starting on the wrong one which required a big extra loop ... Ran pretty solidly to make up for lost time but nearly 4min of time lost I reckon!

PTE 5.0

Monday Aug 11, 2014 #

5 PM

Running tempo 25:00 [3] 5.1 km (4:54 / km) +50m 4:40 / km
ahr:169 max:178 shoes: Nike Free 3.0 v3

Fast, running late commute from work to Toowong. Felt strong.

Saturday Aug 9, 2014 #

8 AM

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: New Balance M870 BY3

Running race (Tuggeranong Parkrun) 17:46 [4] 5.0 km (3:33 / km) +15m 3:30 / km
ahr:172 max:181 shoes: New Balance M870 BY3

Chilly Parkrun around Lake Tuggeranong. It's a faster course than Southbank but I didn't have top gear today: my legs felt pretty heavy after the turnaround and my guts started to feel off in the last 500m. Still, feel happy with where I'm at.

Caught up with Scott Imhoff briefly, first time since the Stromlo High 10 yr reunion.

PTE 3.8

Friday Aug 8, 2014 #

12 PM

Running 31:30 [2] 5.8 km (5:26 / km) +80m 5:05 / km
ahr:142 max:178 shoes: New Balance M870 BY3

An easy lap of Narrabundah Hill with dad. Tried to cheekily snatch a nearby hill sprint Strava segment but Strava mucked it up.

Thursday Aug 7, 2014 #

11 AM

Cycling 1:51:00 [3] 43.0 km (23.2 kph) +350m

Easy ride in the sunshine with Dad from home to the Arboretum, up Dairy Farmer's Hill, a lap of the lake and home. Absolutely beautiful day.

Wednesday Aug 6, 2014 #

9 AM

Running 47:42 [2] 7.5 km (6:22 / km) +250m 5:27 / km
shoes: New Balance M870 BY3

Easy run with Dad from the top of Mt Stromlo, doing a loop on the western side on single tracks mainly. It was a bit chilly but another beautiful day and we trotted along chatting. Very enjoyable.

1 PM

Orienteering race 31:11 [5] ** 5.0 km (6:14 / km) +160m 5:23 / km
ahr:173 max:184 spiked:13/15c shoes: Inov8 X-Talon 212 Amber/Silver

A little mid-week event at the Pinnacle. Ran straight past #5 and to a control in sight further on losing nearly a minute and on the next one lost confidence through the massive area of unmapped green, took a bit of an unneeded detour and then couldn't find it. It turned out to be in the wrong gully, which is a shame. Finished pretty cleanly from there.

PTE 5.0

Tuesday Aug 5, 2014 #

9 AM

Running 57:56 [4] 11.8 km (4:55 / km) +270m 4:24 / km
ahr:159 max:175 slept:8.0 shoes: New Balance M870 BY3

Morning run from mum's and dad's over to Stromlo where I took advantage of the mid-week quiet to do a nice loop on single-track. It was below zero but the sun was out and it was lovely. Wasn't feeling very energetic but did some nice solid stretches and had some breaks while I admired the view.

Monday Aug 4, 2014 #

Note
(rest day)

Travelled to Canberra to see my grandfather.

Saturday Aug 2, 2014 #

7 AM

Running long 1:21:00 [4] 15.1 km (5:22 / km) +500m 4:36 / km
slept:7.0 shoes: New Balance M870 BY3

Long run from the Anderson's with the biggest long run group in ages. My legs got pretty tired on the hills but was happy with it generally. Had a usually awesome breakfast at the Anderson's with a serve of cereal with fruit and yoghurt, and then two serves of scrambled eggs with bacon and roast tomatoes on toast. Mmmmm.

Friday Aug 1, 2014 #

6 AM

Running intervals 32:08 [5] 7.1 km (4:32 / km) +60m 4:21 / km
ahr:161 max:182 slept:6.5 shoes: Nike Flyknit Lunar1

Mona's fartlek at the reservoir but did only 3 x 1min instead of 4 by accident. Reasonable pace, average for the set was 3:43.

PTE 4.5

5 PM

Running 25:00 [2] 5.1 km (4:54 / km) +125m 4:22 / km
shoes: New Balance M870 BY3

Easy jog around the 'burbs because I could.

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