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Training Log Archive: markg

In the 31 days ending Mar 31, 2015:

activity	#	time	miles		km		+m
Running	26	15:32:16	109.17	(8:32)	175.7	(5:18)	1515
Cycling	10	5:12:25	44.12	(8.5/h)	71.0	(13.6/h)
Stretch & Massage	5	2:20:00
Orienteering	5	1:43:32	10.25	(10:06)	16.5	(6:16)	40
Strength & Conditioning	2	1:00:00
Total	43	25:48:13	163.54		263.2		1555
[1-5]	42	24:48:13

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Tuesday Mar 31, 2015 #

9 AM

Running 23:00 [2] 4.8 km (4:47 / km)
shoes: New Balance M870 BY3

HR strap and backpack are incompatible apparently.

6 PM

Running tempo 19:21 [3] 4.6 km (4:12 / km)
shoes: New Balance M870 BY3

Faster home. Legs finally recovering from Sunday's long run and the hamstring is somewhat looser. I'll have to make one of these commute runs into something more like training soon.

Monday Mar 30, 2015 #

8 AM

Cycling 31:00 [1] 5.8 km (11.2 kph)
(rest day)

6 PM

Cycling 16:00 [2] 5.2 km (19.5 kph)

8 PM

Stretch & Massage 20:00 [3]

Tennis ball on the hammy.

Sunday Mar 29, 2015 #

9 AM

Running long 1:34:00 [4] 18.3 km (5:08 / km) +450m 4:34 / km
ahr:155 max:177 shoes: New Balance M870 BY3

Long run from home out through Bruce Ridge, up and around the Circumcision Track, Black Mtn summit and home. Cold grey morning that cleared and became a lovely day by about half distance.

Physically I managed okay. It was pretty clear that I haven't run any big hills recently though. The climb, even broken into two sections, felt pretty hard. My right foot started to complain again near the summit - it doesn't like the additional toe flexion when running uphill. I think it needs some more stretch and release work. Hamstring was feeling a bit looser.

This was a first trial run with my Ambit3 since 1s GPS recording was fixed and I started with a twisty section through Brucie, only to realise at the end of it that I'd managed to pause it at 0s. I cracked the shits and nearly ran home which I quickly realised was ridiculous, so I got over it and kept going! The GPS recording is much better though - it followed the twists and turns of the single track much more closely - and I'm looking forward to analysing an orienteering track. I still find it amusing that Suunto managed to ship the Ambit3 with this broken. Perhaps it was just too obvious to test?

PTE 3.8

9 PM

Stretch & Massage 15:00 [3]

A bit of yoga and some release on left glute to help with the tight hamstring.

Friday Mar 27, 2015 #

8 AM

Cycling 23:25 [1] 5.0 km (12.8 kph)
(rest day)

Recovery day. Took longer to get to work than all the running commutes!

Thursday Mar 26, 2015 #

8 AM

Running 24:56 [2] 4.8 km (5:12 / km)
shoes: New Balance M870 BY3

Feeling a bit weary.

C • commute 2

4 PM

Running 45:00 [1] 2.0 km (22:30 / km)
shoes: New Balance M870 BY3

Run home picking Ewan up from school on the way. It was more or less a 10min run to school and then 35min of walking.

Wednesday Mar 25, 2015 #

8 AM

Running 23:40 [2] 4.8 km (4:56 / km)
shoes: Nike Free 3.0 v3

Slower today but mostly because I spent more time running with Megan and Ewan on their school commute.

7 PM

Running 21:00 [3] 4.5 km (4:40 / km)
shoes: Nike Free 3.0 v3

Homeward. Hungry and tired. Legs feeling a bit weary and left hamstring very tight and whingy. It's been getting worse slowly since Sydney.

Tuesday Mar 24, 2015 #

8 AM

Running 20:01 [2] 4.5 km (4:27 / km)
shoes: New Balance M870 BY3

To work; pouring rain and I wasn't prepared. Managed to get myself cleaned off and respectable.

5 PM

Running 20:06 [3] 4.6 km (4:22 / km)
shoes: New Balance M870 BY3

Home; optimised route. Not raining but clothes still gross and soaking wet ...

Monday Mar 23, 2015 #

8 AM

Running 22:57 [2] 4.8 km (4:47 / km)
shoes: New Balance M870 BY3

Commute to work.

5 PM

Running tempo 20:20 [3] 4.8 km (4:14 / km)
shoes: New Balance M870 BY3

And home again. A bit faster this, getting up to near 10km pace at times.

Sunday Mar 22, 2015 #

Event: ACT League #1 Honeysuckle Creek

Note
(rest day)

Saturday Mar 21, 2015 #

6 AM

Running 1:08:00 [3] 13.6 km (5:00 / km) +185m 4:41 / km
ahr:140 max:160 shoes: New Balance M870 BY3

Long run and parkrun fail. Got up early to do Ginninderra Parkrun. My guts weren't feeling good when I got up but figured it would pass and headed off. Managed to get to Lake Ginninderra with a few minutes to spare for parkrun but the only people present were some bootcampers playing obnoxiously loud music. This dented my enthusiasm for the 15km+ run planned but I started up towards Gossan. My guts were still playing up and the right foot ache kicked in soon and so I finished up with a fairly direct plod home through Gossan and Brucie. It turns out Ginninderra Parkrun starts at 8am; I thought they all started at 7am?

PTE 2.7

C • only in qld (& nt) 4

Friday Mar 20, 2015 #

8 AM

Cycling 50:00 [2] 12.0 km (14.4 kph)

9 AM

Stretch & Massage 1:00:00 [0]

Massage

3 PM

Running 31:00 [2] 5.7 km (5:26 / km)
shoes: New Balance M870 BY3

Thursday Mar 19, 2015 #

9 AM

Running 1:16:00 [3] 15.5 km (4:54 / km) +215m 4:35 / km
ahr:145 max:175 shoes: New Balance M870 BY3

To school, then down through ANU to lake, back in to the botanic gardens, Little Blackie saddle and home via Brucie. Foot sore in last 5km, achilles cranky, and left hammy really tight ... pooh.

PTE 3.2

Stretch & Massage 15:00 [3]

Short yoghurt

Wednesday Mar 18, 2015 #

12 PM

Strength & Conditioning 30:00 [3]

Core

Tuesday Mar 17, 2015 #

9 AM

Running 30:00 [3] 6.0 km (5:00 / km) +30m 4:53 / km
shoes: Nike LunarGlide+ 5 grey/blue

School drop-off. Ewan put on a surge down along the storm water drain but I held on and then dropped him. Must increase his training.

Cycling 34:00 [3] 11.4 km (20.1 kph)

To ANU and home for house key recovery ...

3 PM

Running 33:00 [3] 5.6 km (5:54 / km)
shoes: Nike LunarGlide+ 5 grey/blue

School pick-up. Optimised the route down to 2.5km on the way there. It can probably even go a bit shorter. Did a progressive tempo on the way there as I warmed up and my recent lunch settled but felt heavy on the way back.

Monday Mar 16, 2015 #

8 AM

Running tempo 57:25 [3] 11.7 km (4:54 / km) +40m 4:49 / km
ahr:136 max:177 shoes: Mizuno Wave Elixir 8

School drop-off and then ran into Braddon to check out the new commute. I picked up the pace a little on the way out just to clear my head and the return journey turned into a progressive tempo. Feeling pretty good but a little bit foot ache later on and a bit from the damned achilles.

Only 5km to work and it's quite pleasant running in the green corridors through O'Connor and Turner. There aren't any showers at work unfortunately which limits the run in to a plod to avoid sweatiness.

PTE 3.4

C • work 7

Sunday Mar 15, 2015 #

8 PM

Stretch & Massage 30:00 [3]

Yoga and massage

Friday Mar 13, 2015 #

8 AM

Cycling 32:00 [2] 6.4 km (12.0 kph)

10 AM

Running 58:00 [3] 9.6 km (6:02 / km) +230m 5:24 / km
ahr:134 max:173 shoes: Mizuno Wave Elixir 8

Easy run out at West Stromlo with dad. A bit gloomy and cooler and pretty nice for running.

PTE 2.9

3 PM

Cycling 30:00 [2] 6.0 km (12.0 kph)

Thursday Mar 12, 2015 #

9 AM

Running 1:02:30 [3] 11.8 km (5:18 / km) +135m 5:01 / km
ahr:143 max:173 shoes: New Balance M870 BY3

School drop-off and a loop over Bruce Ridge. Beautiful run today, the sun was shining and it was warming but still cool and quiet amongst the trees. Some company might have been nice but only if they didn't talk too much. Didn't feel super physically and started getting a stitch around 9km which I couldn't shake and right foot ache started up a bit again.

PTE 3.1

3 PM

Cycling 40:00 [2] 7.5 km (11.3 kph)
ahr:104 max:161

8 PM

Strength & Conditioning 30:00 [3]

Hip rotators and abductors, calves.

Wednesday Mar 11, 2015 #

6 PM

Orienteering 38:00 [1] 2.4 km (15:50 / km)
shoes: New Balance M870 BY3

Final twilight series race at Commonwealth Park. I took Ewan and he rode around the orange 2 with me. This worked quite well and was fun (although still pretty slow) until he lost his front wheel near the end and picked up some gravel rash on his knee.

Tuesday Mar 10, 2015 #

9 AM

Cycling 28:00 [1] 6.0 km (12.9 kph)

Monday Mar 9, 2015 #

7 AM

Running 10:00 [1] 1.5 km (6:40 / km)
shoes: Nike LunarGlide+ 5 grey/blue

A little jog to and from parking at the Balloon Spectacular. Saw a balloon touch down on the lake and float along for a while, which was cool.

Sunday Mar 8, 2015 #

12 PM

Orienteering race 17:03 [4] 3.8 km (4:29 / km)
shoes: Asics Hyperspeed 4

NOL Sprint Final at UNSW. 9th in the A final and 10th= overall. I was happy with my race, I made one mistake of 15s but otherwise it went to plan. Possibly a bit slow through some of the early tricky controls while trying to read the map well and find good routes. It turns out there were few bad routes and any route would have done but some were quite tricky to find. Otherwise, it was well set and the courses were fun and intense. It was great to see Krystal take a win.

Running warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: Asics Hyperspeed 4

Race 3 Hard1 - Splits

Saturday Mar 7, 2015 #

Event: Sydney Sprint Weekend

9 AM

Orienteering race 12:58 [4] 3.0 km (4:19 / km)
ahr:179 max:186 shoes: Inov8 X-Talon 212 Amber/Silver

NOL Sprint Relay at Uni of Sydney. Rach had a great first leg so I went out with a 1min lead over Ian. Tried to hard to stuff it up, losing 20s on each of the first two controls but after that didn't lose any more ground. I was pumped to finish with my lead intact and it was great watching the drama unfold over the next couple legs, with Tim losing the lead to Lachy, only to find out Lachy MP'ed, and then Anna having a great run to seal it. First NOL victory! Thanks team!

PTE 3.7

3 PM

Orienteering race 14:46 [4] 3.2 km (4:37 / km)
ahr:177 max:184 shoes: Inov8 X-Talon 212 Amber/Silver

NOL Sprint Qual at Sir Joseph Banks Park in Botany. Had a reasonable run but leaked time with a couple of bad route choices and little mistakes, maybe 30s all up. I was lucky to be in the easier heat and qualified in 5th and last place. The sand was tough running and I found the vegetation mapping tricky and it was here I lost most time. The latter section was more open park and playground stuff and was bit bland, with some trick controls thrown in for interest/annoyance.

We followed this up with a quick dip at Bronte which was closed for the som big surf. We hung out in the swimming pool for a bit, which was chilly but fun as the occasional wave swept in over the wall.

PTE 3.8

Running warm up/down 26:00 [3] 4.0 km (6:30 / km)

Various warm ups and cool downs.

NOL Relay - Leg 2 - Splits

Race 2 NOL Mens Heat B - Splits

Friday Mar 6, 2015 #

7 PM

Running 30:00 [3] 6.0 km (5:00 / km) +100m 4:37 / km
ahr:143 max:163 shoes: Nike LunarGlide+ 5 grey/blue

Lovely evening run with Anna from our accommodation down to Bondi, along the beach, and back.

PTE 2.7

Thursday Mar 5, 2015 #

8 AM

Running intervals 43:00 [3] 8.8 km (4:53 / km)
ahr:148 max:177 shoes: New Balance M870 BY3

School drop-off followed by a 1/2 mona fartlek. Legs were heavy.

PTE 3.4

Wednesday Mar 4, 2015 #

6 AM

Orienteering 20:45 [4] 4.1 km (5:04 / km) +40m 4:50 / km
ahr:171 max:180 shoes: Nike LunarGlide+ 5 grey/blue

Twilight sprint at Radford College. I was feeling angry and not particularly focused and had a pretty crap run. Lost big time getting stuck in the forest in a couple of places and a parallel error on #16 plus a few little other things. Good courses, shame I wasn't up to it.

PTE 4.0

Running warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: Nike LunarGlide+ 5 grey/blue

Monday Mar 2, 2015 #

9 AM

Running 56:00 [3] 10.9 km (5:08 / km) +130m 4:51 / km
ahr:146 max:172 shoes: New Balance M870 BY3

School drop-off and then a short loop on Bruce Ridge. Had been thinking about intervals but Achilles felt a little tight so decided to play it safe and did an easy one. Still enjoying running the single track up there. Right foot was a little sore at the end, similar to the end of Saturday's session.

PTE 3.3

C • Not working is doing wonder... 3

3 PM

Cycling 28:00 [2] 5.7 km (12.2 kph)

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