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Training Log Archive: markg

In the 31 days ending Aug 31, 2015:

activity	#	time	miles		km		+m
Running	15	8:21:07	63.69	(7:52)	102.5	(4:53)	1540
Cycling	7	5:07:00	43.81	(8.6/h)	70.5	(13.8/h)
Alpine Skiing	1	3:30:00
Orienteering	4	3:07:34	20.69	(9:04)	33.3	(5:38)	790
Total	25	20:05:41	128.19		206.3		2330

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Sunday Aug 30, 2015 #

Alpine Skiing 3:30:00 [3]

Afternoon at Coronet Peak

Friday Aug 28, 2015 #

Cycling (Commute) 37:00 [2] 10.0 km (16.2 kph)

Thursday Aug 27, 2015 #

12 PM

Running intervals 32:10 [4] 7.9 km (4:04 / km) +80m 3:53 / km
ahr:160 max:177 shoes: Asics DS Trainer 19

Mona's fartlek. Good session at the back of Ainslie. On's were about 3.25 and off's about 4.00. Time-keeping was dreadful so full set took 1:30 longer than it's supposed to. Covered 5.6km. Included a shoe lace stop and some hills so feeling good about it.

PTE 4.2

Wednesday Aug 26, 2015 #

12 PM

Orienteering 32:00 [4] 5.6 km (5:43 / km) +110m 5:12 / km
ahr:163 max:181 shoes: Inov8 X-Talon 212 Amber/Silver

Shocker. Head space was completely wrong and every time I checked my compass I was running the wrong way.

PTE 3.8

Tuesday Aug 25, 2015 #

12 PM

Running 30:00 [3] 6.0 km (5:00 / km) +120m 4:33 / km
shoes: Nike LunarGlide+ 5 grey/blue

Easy one from work up to Ainslie and then wandered around, off-trail a lot because it was more sheltered from the rain. Forgot my GPS so time and distance just a guess.

Monday Aug 24, 2015 #

10 AM

Orienteering race 34:30 [5] 7.1 km (4:52 / km) +170m 4:20 / km
ahr:168 max:179 shoes: Inov8 X-Talon 212 Amber/Silver

ACT League Teams Event at Kowen East. Basically it's a 2 person relay where all runners are out at the same time. Figured this would be fun with Craney running and all the junior boys and was hoping to practise calm detachment in a relay situation. The pace was pretty hot from the start with Ewan Barnett taking the lead into the same first control as me and Craney leading off to another, clearly on the other fork. We were swapping the lead though to #6, where I was 20s behind Craney and Ewan had dropped to 50s back but then pace started to get to me. I had wobbles on #7, #11 and #12 and eventually slipped back to 2:47 behind. Not super hard but it was good fun racing.

PTE 4.9

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 X-Talon 212 Amber/Silver

Saturday Aug 22, 2015 #

5 PM

Running tempo 29:00 [4] 7.2 km (4:02 / km) +120m 3:43 / km
ahr:166 max:180 shoes: Nike Flyknit Lunar1

Tempo run from mum and dad's over Narrabundah Hill and round about. Feeling pretty good and Ambit's new performance level metric agreed, increasing from 50 to 51, the only change I've seen since it was introduced a several weeks ago. At least it's not going down.

PTE 4.3

Friday Aug 21, 2015 #

12 PM

Running 30:00 [1] 3.0 km (10:00 / km)
shoes: Nike LunarGlide+ 5 grey/blue

Wednesday Aug 19, 2015 #

12 PM

Running intervals 43:00 [4] 9.5 km (4:32 / km) +95m 4:19 / km
ahr:161 max:180 shoes: Asics DS Trainer 19

Saw Shep did a 4 x 4/3 session recently so figured I'd do one too. Can't recall the last time I did this session but I did a heap while I was in Calgary. Did these ones on the tracks at the back of Ainslie rather than along the Bow River or around UofC. Pace was 3.22 (solid first one), 3.25 (working hard to match first one and struggling a lot at the end), 3.37 (easing off so I don't crack), and 3.23 (harder again plus a fair bit of downhill). Had to give myself a big gee up after the 2nd but glad I've got the session under my belt.

PTE 4.2

Monday Aug 17, 2015 #

Cycling 40:00 [2] 10.0 km (15.0 kph)
(rest day)

Sunday Aug 16, 2015 #

7 AM

Running long 1:53:00 [3] 21.5 km (5:15 / km) +550m 4:40 / km
ahr:145 max:170 shoes: Nike LunarGlide+ 5 grey/blue

Long run via Bruce Ridge, Little Blackie, CSIRO, ALJ Memorial Track, Doover Crackenback (where I nearly cracked it) and home. Coped with this a lot better than I had thought I would given lack of long runs in recent months but did get sore through my hip flexors and had a bit of a left foot plantar fasciitis-type thing. Both should be easily treated but it was a bit uncomfortable at times.

PTE 3.1

Saturday Aug 15, 2015 #

12 PM

Orienteering race 49:53 [5] 9.6 km (5:12 / km) +160m 4:48 / km
ahr:167 max:177 shoes: Inov8 X-Talon 212 Amber/Silver

Metro event at Aranda Bushland, although more than half the course was on Black Mountain. Okay run messed up by a couple of silly mistakes. In both cases not reading my map properly. On the long route choice 1st leg didn't look at the map long enough to see the good route choice, ran off in the direction of the bad route choice before spotting the alternate route. At #6 I started navigating to #8 and only worked it out when I was a couple of hundred meters down the hill ... Frustrating to make such stupid mistakes in an easy place. Managed to hold off all the juniors but they're breathing down my neck.

PTE 4.9

4 PM

Cycling 1:15:00 [1] 10.5 km (8.4 kph)

Family ride over to Dickson ovals and up to the edge of the Ainslie bushlands. Longest ride so far for Ewan and he did really well including a bit of easy up and down on the dirt.

Friday Aug 14, 2015 #

12 PM

Running 31:30 [4] 6.8 km (4:38 / km) +150m 4:10 / km
ahr:159 max:183 shoes: Asics DS Trainer 19

Steady run on single tracks on Ainslie. Couple of run-throughs at the end.

PTE 3.5

Wednesday Aug 12, 2015 #

9 AM

Running tempo (Commute) 22:12 [3] 4.8 km (4:37 / km)
shoes: Nike Flyknit Lunar1

Steady to work.

6 PM

Running (Commute) 21:00 [3] 4.9 km (4:17 / km)
ahr:153 max:174 shoes: Nike Flyknit Lunar1

Run home. Did 5 x 1min and 3 x 30s intervals and then I was home. Need to do some proper interval sessions. Not feeling enthused.

PTE 3.3

Tuesday Aug 11, 2015 #

Cycling (Commute) 35:00 [2] 10.0 km (17.1 kph)

Monday Aug 10, 2015 #

Cycling (Commute) 40:00 [2] 10.0 km (15.0 kph)

Sunday Aug 9, 2015 #

10 AM

Running warm up/down 9:00 [2] 1.4 km (6:26 / km) +30m 5:48 / km
shoes: Inov8 X-Talon 212 Amber/Silver

Orienteering race 1:11:11 [5] ***** 11.0 km (6:28 / km) +350m 5:35 / km
ahr:168 max:179 shoes: Inov8 X-Talon 212 Amber/Silver

ACT League #9 at Gudgenby Homestead. Happy with this race. My navigation was pretty solid, a couple of typical concentration/process lapses that fortunately didn't cost much time. Bigger mistakes were 1min at #13, and 30s at #1 and #5. Probably about 3min lost all up. Surprised to get a big win. I thought Lazy Dave and robw would be much better suited to this terrain but they both had a bad day. Passed Lazy Dave at about 2/3 distance but by that point he was just having a nice jog in the sunshine. Missed the opportunity to sledge him. Got to work on that.

PTE 5.0

C • Sledging 3

Saturday Aug 8, 2015 #

5 PM

Running 34:30 [3] 7.0 km (4:56 / km) +120m 4:32 / km
ahr:147 max:182 shoes: Asics DS Trainer 19

Late arvo run up on the ridge. Just plodding but put in one solid effort to poach a Strava segment.

PTE 3.1

Wednesday Aug 5, 2015 #

12 PM

Running 29:45 [4] 6.8 km (4:22 / km) +150m 3:56 / km
ahr:169 max:184 shoes: Asics DS Trainer 19

Tempo run from on single tracks on Ainslie. Didn't feel great, felt puffed, which I guess is expected when doing a tempo run but sometimes being puffed feels okay and sometimes it doesn't. Oddly, the 184 max HR was achieved after 5min of running on the flat at about 4.30/km pace. HR seemed normal otherwise and paced seemed okay.

PTE 4.0

Tuesday Aug 4, 2015 #

Cycling (Commute) 40:00 [2] 10.0 km (15.0 kph)

1 PM

Running 21:00 [3] 4.5 km (4:40 / km)
shoes: Asics DS Trainer 19

Quick lunchtime run to clear the head. Did some run throughs.

Monday Aug 3, 2015 #

Cycling (Commute) 40:00 [2] 10.0 km (15.0 kph)

Saturday Aug 1, 2015 #

4 PM

Running 40:00 [4] 8.7 km (4:36 / km) +125m 4:17 / km
ahr:158 max:173 shoes: New Balance M870 BY3

Up on Bruce Ridge, mostly on the single tracks. Had planned to do some tempo but gave it away after a first effort along Commuted and Log Run, just feeling heavy and sluggish and HR seemed high. Possibly paying the price for over indulging at the end of my shift volunteering on the Majura FC BBQ earlier in the afternoon; Megan's sick again so hopefully I've not got that.

PTE 3.6

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