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Training Log Archive: markg

In the 31 days ending May 31, 2016:

activity # timemileskm+m
  Cycling12 3:27:48 36.22(10.5/h) 58.28(16.8/h) 180
  Running7 2:55:31 21.9(8:01) 35.25(4:59) 377
  Orienteering3 2:27:14 12.75(11:33) 20.51(7:11) 408
  Total22 8:50:33 70.87(7:29) 114.05(4:39) 965
  [1-5]22 8:41:26

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Tuesday May 31, 2016 #

1 PM

Running 27:15 [3] 5.56 km (4:54 / km) +102m 4:29 / km
shoes: Asics DS Trainer 19

Monday May 30, 2016 #

8 AM

Cycling (Commute) 17:58 [2] 4.93 km (16.5 kph) +7m

5 PM

Cycling (Commute) 13:03 [2] 4.55 km (20.9 kph) +21m

Saturday May 28, 2016 #

11 AM

Orienteering 1:06:48 [4] 11.37 km (5:53 / km) +370m 5:03 / km
shoes: Inov8 X-Talon 212 Amber/Silver

ACT League event at Ainslie North. Nice course and ran okay. A few little errors in the circle, and less than ideal direction, plus a couple of minutes on a fallen tree termite mound in the green that wasn't easy to see. Good fun.

Friday May 27, 2016 #

8 AM

Running (Commute) 22:45 intensity: (1:11 @0) + (12:14 @1) + (5:32 @2) + (2:59 @3) + (49 @4) 4.62 km (4:55 / km) +6m 4:53 / km
ahr:145 max:185 shoes: Nike Flyknit Lunar1

5 PM

Running (Commute) 18:57 intensity: (1:06 @0) + (8:11 @1) + (5:19 @2) + (4:21 @3) 4.27 km (4:26 / km) +20m 4:20 / km
ahr:145 max:175 shoes: Nike Flyknit Lunar1

Thursday May 26, 2016 #

12 PM

Running 6:24 [2] 1.16 km (5:30 / km)

Running 9:55 [2] 1.54 km (6:27 / km) +1m 6:26 / km

Moving the car plus a short treadmill run at the gym after my achilles exercises. Very boring.

Wednesday May 25, 2016 #

8 AM

Cycling (Commute) 24:59 [2] 5.24 km (12.6 kph) +8m

5 PM

Cycling (Commute) 15:00 [2] 4.9 km (19.6 kph) +19m
ahr:54 max:150

Tuesday May 24, 2016 #

8 AM

Running 21:32 intensity: (2:40 @0) + (10:08 @1) + (5:54 @2) + (2:42 @3) + (8 @4) 4.56 km (4:43 / km) +9m 4:40 / km
ahr:151 max:184 shoes: Asics DS Trainer 19

Ran to work.

Sunday May 22, 2016 #

8 AM

Running 43:22 intensity: (1:59 @0) + (32:01 @1) + (7:24 @2) + (1:58 @3) 8.52 km (5:06 / km) +163m 4:39 / km
ahr:148 max:173 shoes: Nike Flyknit Lunar1

Lap of Bruce Ridge.

Saturday May 21, 2016 #

11 AM

Orienteering 19:07 intensity: (1:52 @0) + (2:15 @1) + (2:37 @2) + (11:21 @3) + (1:02 @4) 4.3 km (4:27 / km) +22m 4:20 / km
ahr:168 max:180 shoes: Inov8 X-Talon 212 Amber/Silver

Metro series at Lake Ginninderra, sort of a long sprint. Lost 20s on #2 with poor compass but okay otherwise. More or a less a running race so Marty Dent was 3min ahead.

Orienteering 41:03 intensity: (19 @0) + (40:44 @1) 1.94 km (21:08 / km) +16m 20:17 / km
ahr:103 max:133

Shadowing Ewan except he was tired and so I spent more time in the lead than he did. Did his first green course and was caught out a couple of times but he was able to sort it out.

Friday May 20, 2016 #

8 AM

Cycling (Commute) 13:44 [2] 4.93 km (21.5 kph) +9m

5 PM

Cycling (Commute) 15:06 [2] 4.99 km (19.8 kph) +28m

Wednesday May 18, 2016 #

12 PM

Running 25:21 [3] 5.02 km (5:03 / km) +76m 4:42 / km
shoes: Nike Flyknit Lunar1

I've had my running gear in my bag for 4 days and finally took it out for a run!

Tuesday May 17, 2016 #

8 AM

Cycling (Commute) 14:46 [2] 4.93 km (20.0 kph) +11m

5 PM

Cycling (Commute) 15:43 [2] 4.95 km (18.9 kph) +17m

Monday May 16, 2016 #

8 AM

Cycling (Commute) 21:36 [2] 5.23 km (14.5 kph) +9m

4 PM

Cycling (Commute) 23:43 [2] 5.21 km (13.2 kph) +21m

Saturday May 14, 2016 #

11 AM

Orienteering 20:16 [4] 2.9 km (6:59 / km)
shoes: Asics DS Trainer 19

Metro series sprint race at Jerrabomberra School. Tricky little course on a typical primary school map: lots of little building and passages on a 1:25000 map. This was the first faster running since I had a mole cut out of my calf 2 1/2 weeks ago and wasn't sure how it would fare so started slowly but it felt okay so slowly ramped up the pace until I was keeping up with the others, in the tricky parts at least. Nice to be running again.

Friday May 13, 2016 #

8 AM

Cycling (Commute) 16:26 [2] 3.83 km (14.0 kph) +9m

5 PM

Cycling (Commute) 15:44 [2] 4.58 km (17.5 kph) +21m

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