Training Log Archive: markgIn the 7 days ending Mar 1, 2009:
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Sunday Mar 1, 2009 #
Running race 17:06 [5] 3.5 km (4:53 / km) +290m 3:27 / km
shoes: Asics DS Trainer 13
Endura Mountain Run up Mt Stromlo quite directly up the fire trails from the bottom. Pleased with my time for this. Started slowly feeling pretty fatigued (and not really warm yet) and dropped into space between some small groups and then ran by myself for the rest of the race. Passed a few runners between 1km and 2.5km and then accelerated when the course entered some single track and flattened out a bit. Passed some little kid and Olly and then started to feel ordinary but made it to the finish before dying.
Running 29:19 [3] 6.0 km (4:53 / km)
shoes: Asics DS Trainer 13
Jogged down to bottom on the single tracks chatting to Robbie. Good fun as it never gets too steep and you can cruise easily the whole way. Unfortunately, copped the end of a pine branch in my right eye and had to make a little trip to emergency to get it checked out. Consequently I'm now on a course of antiobiotic drops.
Orienteering intervals 1:04:00 [4] 7.0 km (9:09 / km) +205m 7:59 / km
shoes: VJ Integrator
The final training session of the camp: mass start o-tervals at Sparrow Hill. The guys all started while I was climbing over a gate and bagging my map so I was off the back from the outset. Navigated okay on the first but was slow, still slow on the 2nd with a big mistake, felt better on the long 3rd though the hill killed me, navigated okay and came in 3rd behind Simon and Jules, then came in 2nd behind Matt Parton in a mixed one starting with an error but good nav after that. Felt stronger as it went on which was nice after such a tough weekend. Would have been a 5 for intensity but it's so hard to run fast in Sparrow.
Saturday Feb 28, 2009 #
Running 10:00 [3] 2.0 km (5:00 / km)
shoes: Nike Free 5.0 (grey/green)
Warm up before sprint training.
Orienteering 25:00 [4] 4.0 km (6:15 / km) +35m 5:59 / km
shoes: Asics DS Trainer 13
Sprint training at UC comprised of 3 short courses designed to challenge you with route choice right from the start. After taking 20s to get moving at the UQ sprint last weekend it was good training for me. Took it fairly steady, trying to plan a route, get it in my head by describing the route in my head, and flow through the controls. Did quite well at that and was able to pick routes pretty quickly at the start. Really struggled to read the stairs and underpasses - this type of complexity is quite new to me. We followed the training with an average machiato at Cafe Momo and an awesome recovery session in the spa and plunge pool at the AIS.
Running 5:00 [2] 1.0 km (5:00 / km)
shoes: VJ Integrator
Short warm up before the race at the Stromlo Running Festival. I was already feeling the heat.
Orienteering race 40:56 [5] 7.0 km (5:51 / km) +160m 5:15 / km
shoes: VJ Integrator
The elite race at the Stromlo Running Festival, run at SFP in the world games format. I finished well down the pack and under normal circumstances would have been disqualified because of a MP but here simply got a 2min penalty. Ran the 1st loop quite well: a small wobble on #2 from misreading the control number (I do this sort of crap a lot) and didn't pick the easy route across the creek a couple of legs later but pretty basically pretty clean. Muzza Scown was closing in from 2min behind as I started the 2nd loop which I ran pretty cleanly again but lost significant ground to Muzza because I missed a tiny little white passage through an out-of-bounds garden bed (did this on the 1st loop too). I was feeling the heat a lot by now and getting pretty tired and by the time I started up the measly hill at the start of the 3rd loop I was gone. Kept it moving okay and then mispunched the easiest control on the course. Very disappointing to finish so far down. I had hoped to be in the top half (and in the prize money ;)
Friday Feb 27, 2009 #
Event: Stromlo Running Festival
Orienteering race 50:20 [4] 6.0 km (8:23 / km) +235m 7:01 / km
shoes: VJ Integrator
Mass start night-O at Bluett's, the 1st event of the weekend. Started on nearly no warm up and never felt strong. Perhaps I hadn't fully recovered from my exertions earlier in the week. Started off slow and planned to be steady, run my own race, etc, etc, but then got caught up in the pack running on #2 and #3 and things unravelled near the end of the first loop with 3 mistakes in a row, followed by another 3 mid-2nd loop and the a complete cock-up when I started running the last loop backwards ... unfortunately achilles is a bit sore afterwards. I think an awkward landing or two in the rocky ground probably accounts for that but I thought it was stronger at the moment.
Thursday Feb 26, 2009 #
Cycling 27:00 [2] 9.0 km (20.0 kph) +55m
Rode over to UQ and met Megan for lunch - a little bit of precious Ewan-less time. The ride wasn't all that pleasant because of a headwind both out and back.
Strength & Conditioning 45:00 [3]
Rolling and stretching to help recover from the last couple of days in time for this weekend. Legs are a little weary and sore in places. I think this week is the first time I've done 2 consecutive days of training in 3 months.
Wednesday Feb 25, 2009 #
Running w/baby 12:20 [3] 2.0 km (6:10 / km) +20m 5:52 / km
shoes: Nike Free 5.0 (grey/green)
Dropping Ewan at childcare. Chariot has developed a tendency to turn right which is very annoying but I should be able to fix.
Running 15:54 [3] 3.0 km (5:18 / km) +35m 5:00 / km
shoes: Nike Free 5.0 (grey/green)
A bit of plod around Yeronga Park after leaving childcare. I did 6 run-throughs ranging from 10s to 30s and a little bit faster than normal. Legs felt tired from yesterday but otherwise feeling good. It's nice to run two days in a row!
Strength & Conditioning 30:00 [3]
Stretching after my run.
Running w/baby 14:00 [2] 2.5 km (5:36 / km) +30m 5:17 / km
shoes: Adidas Supernova Control 9
Picking Ewan up from childcare. He actually slept for nearly 2 hours today, was still happy when I picked him up, and didn't burst into tears. It's taken 3 weeks but he finally seems to have settled into it.
Tuesday Feb 24, 2009 #
Running w/baby 30:00 [2] 4.4 km (6:49 / km) +50m 6:27 / km
shoes: Asics DS Trainer 13
Morning run with Ewan via Yeronga Park where Ewan had a run around for 10min and Evo Espresso for a quick cappuccino, and then home. I mainly wanted to take Ewan out for a bit but also wanted to warmup for a stretching session and also hedging in case I'm not able to make it to Cyclones intervals this evening.
Strength & Conditioning 30:00 [3]
Stretching after my run. Muscle strain is improving and doesn't hurt running or walking now. Still feels tight if I extend my knee to its limit. Still not sure what muscle it is but looking at muscle charts it seems like it could be the distal end of the gracilis, adductor magnus, or possibly the sartorious - something that comes around the medial and posterior part of the knee anyway.
Cycling 20:00 [3] 8.0 km (24.0 kph)
To and from UQ.
Running warm up/down 32:00 [2] 6.0 km (5:20 / km)
shoes: Asics DS Trainer 13
Warm up/down and floats.
Running intervals 22:10 [5] 6.0 km (3:42 / km)
shoes: Asics DS Trainer 13
3x2km with Anna, Kirra, Olly and Jamie at UQ. Figured 7.30 (3.45/km) would be a good interval pace for these and Olly and I did the first km in 3.46 pretty easy then finished with a negative split, which left me thinking I'd been pessimistic with my prediction. But ... the legs felt a bit tired on the next one with a first km in 3.49. Another negative split but came in just behind my 7.30 prediction. Pushed hard on the last one but the first km was still 3.49 though a surge on the little hill and pushing through to finish resulted in a 3.30 last km and big negative split. Buggered afterwards.
Times:
7.24 (3.46, 3.38)
7.31 (3.50, 3.41)
7.20 (3.50, 3.30)
Times:
7.24 (3.46, 3.38)
7.31 (3.50, 3.41)
7.20 (3.50, 3.30)
Monday Feb 23, 2009 #
Strength & Conditioning 10:00 [3]
Hmm, yes, I'm logging 10min of training ... did my eccentric calf raises back at a normal full load of 3x12 with leg straight and then with a bent leg. Left calf is becoming stronger. I'll work up to 3x20 now.