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Training Log Archive: markg

In the 31 days ending Aug 31, 2016:

activity	#	time	miles		km		+m
Running	11	6:48:12	51.0	(8:00)	82.07	(4:58)	1209
Cycling	6	1:59:25	17.93	(9.0/h)	28.86	(14.5/h)	80
Orienteering	3	1:49:34	12.96	(8:27)	20.86	(5:15)	524
Total	18	10:37:11	81.89	(7:47)	131.79	(4:50)	1813

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Saturday Aug 27, 2016 #

10 AM

Running warm up/down 4:18 [2] 0.58 km (7:21 / km) +7m 6:56 / km
shoes: Inov8 X-Claw 275

Orienteering race 35:22 [4] 6.85 km (5:10 / km) +181m 4:34 / km
shoes: Inov8 X-Claw 275

Metr-O at Mt Taylor. Only my 2nd ever orienteering event there with the first time in 2005. Apart from a tight achilles at the beginning I was feeling quite good and as a consequence got a bit careless and navigated badly. Farcical errors at #3 and #6 cost about 3min and there were a bunch of other little time losses. New Inov8s were comfortable. They handled the steeper and rockier stuff pretty competently. Hopefully they will stay comfy for longer distances too.

Friday Aug 26, 2016 #

12 PM

Running intervals 39:02 [5] 8.34 km (4:41 / km) +97m 4:26 / km
shoes: Asics DS Trainer 19

Mona's fartlek over on Ainslie. Achilles a bit tight to begin but generally everything felt okay. Started to struggle at the end and wasn't able to keep the pace up during the last couple.

Wednesday Aug 24, 2016 #

11 AM

Running 1:05:11 [4] 14.47 km (4:30 / km) +191m 4:14 / km
shoes: Asics DS Trainer 19

Lunch lap of Ainslie with Shep, talking about house building stuff. Trying to soak up all the lessons from his and Jo's house building. Good run and the k's went past pretty quick with all the talk. My Suunto says it's going to take me 53 hours to recover ... it makes some very bad assumptions about my fitness when I don't wear the HRM - which is broken because the battery cover snapped when I tried to replace the battery :(

Tuesday Aug 23, 2016 #

12 PM

Running 23:09 [3] 4.58 km (5:03 / km) +9m 5:00 / km
shoes: Nike Flyknit Lunar1

Easy lunch run with some dynamic stretching and a few run-throughs. Feeling better with respect to both the cold and running. Did achilles rehab afterwards. Nearly ready for the the next phase after like 12 months instead of 6 weeks.

Sunday Aug 21, 2016 #

Note
(sick)

Have a proper cold today. Not too bad, hopefully done with it in a day or two.

Saturday Aug 20, 2016 #

8 AM

Running 25:40 [3] 5.33 km (4:49 / km) +97m 4:25 / km
shoes: Inov8 X-Claw 275

Quick loosener up on the ridge. Wore new Inov8's to try them out. They're the wider standard fit ones. Seem pretty comfy but I'm not sure that's a good thing for racing in terrain. Did a bit off the trail and definitely noticed the extra width. Feeling a bit stronger on the hills despite sore throat for the last couple of days. Achilles was a bit sore at the start. I wasn't nice to it this week: a big day last Sat, intervals on Wed and no rehab exercises ...

Wednesday Aug 17, 2016 #

12 PM

Running intervals 33:28 [5] 7.38 km (4:32 / km) +63m 4:21 / km
shoes: Asics DS Trainer 19

4 x 2min, 4 x 30s. First ints in ages. Made up the session as I went. Need to work on the speed.

Monday Aug 15, 2016 #

8 AM

Cycling (Commute) 27:54 [2] 5.85 km (12.6 kph) +9m

5 PM

Cycling (Commute) 12:05 [2] 3.14 km (15.6 kph) +18m

Saturday Aug 13, 2016 #

8 AM

Running warm up/down 50:20 [3] 9.2 km (5:28 / km) +227m 4:52 / km
shoes: Nike Flyknit Lunar1

From ANU to Ainslie for the orienteering event with a bit of a loop up to the saddle.

Orienteering race 43:08 [5] 8.05 km (5:22 / km) +225m 4:42 / km
shoes: Inov8 X-Talon 212 Amber/Silver

Shocker! Did it without my compass and the one leg you needed to be really careful about direction, I wasn't. Lost 3min there plus some other little mistakes. Tried to push hard through the last few running legs but was starting to get tired.

Running warm up/down 30:15 [3] 5.69 km (5:19 / km) +16m 5:15 / km
shoes: Nike Flyknit Lunar1

Strugglesville on the way back to ANU. Haven't done a long run in ages and this was longer than planned. Killed a sports drink at the sports union.

Thursday Aug 11, 2016 #

8 AM

Cycling 19:49 [2] 4.9 km (14.8 kph) +6m

1 PM

Running 49:05 [4] 8.96 km (5:29 / km) +282m 4:44 / km
shoes: Asics DS Trainer 19

Lunch run over Mt Ainslie. Legs didn't feel strong but was able to keep plugging away. Many more of these needed.

4 PM

Cycling 26:25 [2] 5.23 km (11.9 kph) +19m

Tuesday Aug 9, 2016 #

12 PM

Running 26:35 [2] 5.19 km (5:07 / km) +22m 5:01 / km
shoes: Asics DS Trainer 19

Mental health run

Monday Aug 8, 2016 #

8 AM

Cycling 18:42 [2] 5.11 km (16.4 kph) +8m

5 PM

Cycling 14:30 [2] 4.63 km (19.2 kph) +20m

Saturday Aug 6, 2016 #

11 AM

Orienteering race 31:04 [5] 5.97 km (5:12 / km) +118m 4:44 / km
shoes: Inov8 X-Talon 212 Amber/Silver

Blast around the long orange course at the Aranda Bushlands Metro-O. Pretty tight run, a few seconds lost in places and 30s on #13 in the weird open/green area in the south. Legs got heavy after that. Was pipped for the win by 4s by Marty Dent.

Friday Aug 5, 2016 #

12 PM

Running 28:49 [3] 5.67 km (5:05 / km) +72m 4:47 / km
shoes: Nike Flyknit Lunar1

Wednesday Aug 3, 2016 #

8 AM

Running 32:20 [3] 6.68 km (4:50 / km) +126m 4:25 / km
shoes: Nike Flyknit Lunar1

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