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Training Log Archive: markg

In the 31 days ending Jul 31, 2020:

activity	#	time	miles		km		+m
Running	12	7:36:00	58.16	(7:50)	93.6	(4:52)	945
Cycling	2	3:00:00	2.8		4.5
Orienteering	2	1:17:54	8.89	(8:46)	14.3	(5:27)	380
Total	15	11:53:54	69.84		112.4		1325

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Thursday Jul 30, 2020 #

12 PM

Running 31:00 [4] 6.3 km (4:55 / km) +145m 4:25 / km
shoes: Mizuno Wave Rider 22

1', 3', 5', 1', 3', 5', 3' with 1' jog recovery up and over Black Mt with Tomas.

Running warm up/down 20:30 [2] 3.6 km (5:42 / km) +75m 5:09 / km
shoes: Mizuno Wave Rider 22

Wednesday Jul 29, 2020 #

12 PM

Running 40:30 [2] 7.6 km (5:20 / km) +40m 5:12 / km
shoes: Topo Ultrafly

Easy jog around the NMA with 4 x 15 dbl strides hill bounding.

Tuesday Jul 28, 2020 #

12 PM

Running 39:30 [2] 8.8 km (4:29 / km) +55m 4:21 / km
shoes: NB 1080 v10 'The Ponies'

Lunchtime jog around Black Mt Penisula.

Saturday Jul 25, 2020 #

10 AM

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Inov8 X-Talon 200 (black)

Blue Lightning

Orienteering tempo 22:29 [3] 5.0 km (4:30 / km)
shoes: Inov8 X-Talon 200 (black)

Weston Park MetrO. Ran it as a tempo, first km in 4.40, last in 3.58.

Friday Jul 24, 2020 #

12 PM

Running 41:00 [3] 8.2 km (5:00 / km) +170m 4:32 / km
shoes: Mizuno Wave Rider 22

Usual LBM loop with Tomas.

Wednesday Jul 22, 2020 #

1 PM

Running 28:00 [2] 6.0 km (4:40 / km) +30m 4:33 / km
shoes: Mizuno Wave Rider 22

Easy around the NMA. Calves still a bit sore.

Monday Jul 20, 2020 #

Note
(rest day)

Getting some ripper calf DOMS.

Sunday Jul 19, 2020 #

Orienteering race 55:25 [5] 9.3 km (5:58 / km) +380m 4:57 / km
shoes: Inov8 X-Talon 200 (black)

Orienteering! SL race at Isaacs Ridge. The course had a couple of really nice route choice legs and a fun and fast loopy bit at the end. Legs were still screwed from Friday unfortunately and crawled up all the hills. Finished 6:24 behind Craney but if you take out the 3 big climbing legs (#1, 6, 7) I only dropped 2:02 compared to superman across the rest of the course (6% behind compared to 26%) which I feel pretty good about. There's always some nice way to analyse an orienteering race :)

Wore my Cyclones top with slightly inappropriate (for the terrain and weather) shorts in tribute to James. Thought about him a couple of times during the race, thinking how much faster he would have been up the hills. I'm sad I won't be seeing him at races any more. RIP James.

Saturday Jul 18, 2020 #

Running 30:00 [2] 6.2 km (4:50 / km) +60m 4:37 / km
shoes: Topo Ultrafly

Easy Stromlo jog. Legs feeling pretty weary from MTB yesterday, hope they recover for tomorrow.

Friday Jul 17, 2020 #

Cycling 2:00:00 [3]

MTB at Stromlo with dad and Ewan for the first part. Rode some northshore stuff, which was fun. First time on the wooden bridges and the seesaw. Could barely watch Ewan doing the seesaw but he survived! Then did a loop over the top and got schooled by my old man on the climb, he's only 74 years young!

Wednesday Jul 15, 2020 #

12 PM

Running 32:30 [2] 7.1 km (4:35 / km)
shoes: NB 1080 v10 'The Ponies'

Easy out and back up Sullivans Ck.

Tuesday Jul 14, 2020 #

1 PM

Running 33:00 [2] 7.0 km (4:43 / km) +35m 4:36 / km
shoes: Saucony Kinvara 8

Easy jog along the LBG shore with a few strides. Quite a blowy southerly and received a couple of chilly blasts from the Captain Cook jet.

Monday Jul 13, 2020 #

Note
(rest day)

Sunday Jul 12, 2020 #

9 AM

Cycling 1:00:00 [1] 4.5 km (4.5 kph)

MTBO with Ewan. A first for both of us. Was alright fun but would have been better if the trails weren't muddy. Ewan says he thinks he likes it better than normal orienteering *sigh*.

11 AM

Running warm up/down 18:00 [2] 3.7 km (4:52 / km)
shoes: Salomon Sense Ride

Running intervals 45:00 [4] 10.0 km (4:30 / km) +170m 4:09 / km
shoes: Salomon Sense Ride

8 x 3' (2') with Tomas. This was a workout and a long run for me. Tomas has been smashing it in trail races lately so for him not so much. Managed both parts okay which was a surprise and was managing a pace similar to 1km reps a couple of weeks ago without killing myself.

Running warm up/down 13:00 [3] 2.6 km (5:00 / km) +55m 4:31 / km
shoes: Salomon Sense Ride

Friday Jul 10, 2020 #

1 PM

Running 30:00 [2] 6.0 km (5:00 / km) +35m 4:51 / km
shoes: Saucony Kinvara 8

Thursday Jul 9, 2020 #

12 PM

Running 39:00 [2] 7.5 km (5:12 / km) +75m 4:57 / km
shoes: Topo Ultrafly

Easy one followed by 6 x strides.

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