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Training Log Archive: markg

In the 31 days ending Aug 31, 2020:

activity	#	time	miles		km		+m
Running	16	9:29:30	71.27	(7:59)	114.7	(4:58)	680
Orienteering	5	3:54:15	23.74	(9:52)	38.2	(6:08)	1115
Total	17	13:23:45	95.01	(8:28)	152.9	(5:15)	1795

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Sunday Aug 30, 2020 #

10 AM

Running warm up/down 7:00 [2] 1.0 km (7:00 / km) +60m 5:23 / km
shoes: Inov8 X-Talon 200 (black)

Orienteering race 1:12:57 [5] 12.0 km (6:05 / km) +365m 5:17 / km
shoes: Inov8 X-Talon 200 (black)

SL race at Awoonga. Such a lovely place to run and it was a beautiful day for it, although coming out of winter it felt pretty warm later on. Didn't do too much wrong, only proper navigational error was 40s at #8 (too high and missed my gully) but wobbled a couple of times and probably sacrificed too much distance to save climb generally. Started to feel a bit woolly headed at #15 so took a gel but still managed to lose the plot a bit on #17 and do a massive wander, changing my mind about routes for no reason, and losing another 40s. Picked up a bit from there and felt like I finished steadily.

Craney won in 63, with Paul dJ continuing his great form to take 2nd 3min behind. A bit disappointed to be so far off the pace but it's a place where you can really exploit speed and hill running strength so I shouldn't expect too much.

http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Friday Aug 28, 2020 #

12 PM

Running 41:00 [2] 8.3 km (4:56 / km)
shoes: NB 1080 v10 'The Ponies'

Jog + 4 strides.

Thursday Aug 27, 2020 #

12 PM

Running 30:00 [2] 5.8 km (5:10 / km) +140m 4:37 / km
shoes: Topo Ultrafly

Tuesday Aug 25, 2020 #

12 PM

Running intervals 54:30 [3] 12.3 km (4:26 / km)
shoes: Mizuno Wave Rider 22

3 x 8', 3' jog. Aim was for 4:05s and did 4:04, 3:57, 3:59. Seemed like good pace and duration for a tempo workout for me, although another rep may have been on the cards if I was keen.

Monday Aug 24, 2020 #

1 PM

Running 45:30 [2] 9.5 km (4:47 / km)
shoes: NB 1080 v10 'The Ponies'

Central basin jog with Ken.

Saturday Aug 22, 2020 #

11 AM

Running warm up/down 7:00 [2] 1.3 km (5:23 / km)
shoes: Inov8 X-Talon 200 (black)

Orienteering race 29:48 [5] 6.0 km (4:58 / km) +180m 4:19 / km
shoes: Inov8 X-Talon 200 (black)

MetrO at Narrabundah Hill. Very cold, wet and muddy. It snowed after I finished. Pushed pretty hard but wasn't focusing much. Made one big error of a minute or so. Nice to claim the scalps of Paul dJ and Tomas!

Friday Aug 21, 2020 #

12 PM

Running 51:00 [2] 10.7 km (4:46 / km) +100m 4:33 / km
shoes: Mizuno Wave Rider 22

Lunch run with Tomas.

Wednesday Aug 19, 2020 #

Note
(sick)

Don't have COVID (as expected) but still have to get over the cold properly.

Tuesday Aug 18, 2020 #

Note
(sick)

I was really tired yesterday and feeling a bit coldy this morning so at home from work and had the dreaded COVID test at lunch. It's not all that pleasant but thankfully over quickly.

Sunday Aug 16, 2020 #

5 PM

Running 31:30 [2] 6.4 km (4:55 / km) +60m 4:42 / km
shoes: NB 1080 v10 'The Ponies'

Sunset run from home around the Holden's Ck pond in Coombs. I often find sunset runs sort of rushed and depressing but this was nice, with the suburb lights coming on and the fading sky.

Saturday Aug 15, 2020 #

9 AM

Running 40:00 [2] 7.6 km (5:16 / km) +160m 4:46 / km
shoes: Topo Ultrafly

Friday Aug 14, 2020 #

Note
(rest day)

Another one, ahead of, hopefully, two days running on the weekend.

Thursday Aug 13, 2020 #

Note
(rest day)

Legs tired and feeling tired and crotchety.

Wednesday Aug 12, 2020 #

12 PM

Running warm up/down 15:30 [2] 2.8 km (5:32 / km)
shoes: Mizuno Wave Rider 22

Running intervals 26:00 [4] 6.3 km (4:08 / km)
shoes: Mizuno Wave Rider 22

6 x 3', with 90" jog recovery with Tomas. Out and back along the LBG shoreline, a bit of a NW to slow down the 2nd half. Pace seemed pretty good (3.44, 3.38, 3.38, 3.39, 3.48, 3.37) given what I've done lately, probably faster than 5km pace and RPE 7.

Running warm up/down 14:30 [2] 2.9 km (5:00 / km)
shoes: Mizuno Wave Rider 22

Tuesday Aug 11, 2020 #

12 PM

Running 43:30 [2] 7.9 km (5:30 / km) +60m 5:18 / km
shoes: Saucony Kinvara 8

Easy along the lake shore then 4 x 20 dbl strides hill bounding. Seemed to be breathing hard just jogging along so backed the pace off a bit.

Monday Aug 10, 2020 #

12 PM

Running 46:30 [2] 9.3 km (5:00 / km) +40m 4:54 / km
shoes: Saucony Kinvara 8

Cruise around central basin with Ken.

Thursday Aug 6, 2020 #

12 PM

Running warm up/down 9:00 [2] 1.8 km (5:00 / km)
shoes: Inov8 X-Talon 200 (black)

Orienteering 40:00 [4] 6.5 km (6:09 / km)
shoes: Inov8 X-Talon 200 (black)

Ran BL exercise from a couple of months back in reverse picking up tapes. Legs a little heavy but felt stronger up the hills - a benefit of a couple of pretty hilly O races I guess.

Wednesday Aug 5, 2020 #

12 PM

Running 52:00 [2] 10.5 km (4:57 / km) +60m 4:49 / km
shoes: Mizuno Wave Rider 22

Lap of central basin from work (9.6km at 4:43/km) with 4 strides at the end. Feeling good. Chilly and pretty windy.

Monday Aug 3, 2020 #

1 PM

Running 45:00 [2] 9.2 km (4:53 / km)
shoes: NB 1080 v10 'The Ponies'

Meant to do an easy 30' recovery but bumped into Ken and ran with him for a while having a good chat.

Sunday Aug 2, 2020 #

10 AM

Running warm up/down 10:00 [2] 1.1 km (9:05 / km)
shoes: Inov8 X-Talon 200 (black)

Orienteering race 1:13:00 [5] 10.1 km (7:14 / km) +490m 5:49 / km
shoes: Inov8 X-Talon 200 (black)

SL at Tuggeranong Hill. New map: steep and rocky everywhere and thick and spiky a lot. Finished 5th overall on the course but 12min behind Tomas who took the win. Nav was pretty okay but needed to be more careful about height and avoiding green. Made a few stupid errors near the end and dropped 3min. Got an increasingly rare win over Marty which was nice!

Saturday Aug 1, 2020 #

11 AM

Orienteering tempo 18:30 [3] 3.6 km (5:08 / km) +80m 4:38 / km
shoes: Inov8 X-Talon 200 (black)

Bush sprint on Mt Taylor. Took it steady, didn't want to wear myself out for Sunday's race. No real problems but stopped to chat with Ken on the long leg and couldn't see the flag or the feature at #5 despite being only 5m away.

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