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Training Log Archive: markg

In the 7 days ending Jun 19, 2011:

activity	#	time	miles		km		+m
Running	3	2:40:00	17.65	(9:04)	28.4	(5:38)	605
Orienteering	3	1:51:05	5.1		8.2
Cycling	2	1:17:00	18.33	(14.3/h)	29.5	(23.0/h)	335
Strength & Conditioning	1	5:00
Total	9	5:53:05	41.07		66.1		940

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Sunday Jun 19, 2011 #

5 PM

Running tempo 30:00 [3] 6.8 km (4:25 / km) +105m 4:06 / km
shoes: Nike Free 5.0 (grey/green)

Tempo run down to the shops and back. I learnt a lesson about taking new routes in the dark without consulting a map first. The lesson involved running into a dead-end, a quagmire, and a shin-high wire fence ... Four days of training in a row - feels good!

Saturday Jun 18, 2011 #

6 AM

Running long 1:30:00 [2] 13.0 km (6:55 / km) +425m 5:57 / km
shoes: Adidas Supernova Cushion 7

Long run from Anna's with Anna, Wendy, Richard and Tamsin. Ran past the Botanic Gardens and from Slaughter Falls up 'Toilet Block', which was a new route for me, then through 'Goldmine' before coming back down Slaughter Falls past a few Oxfam finishers. Pretty easy pace with quite a few stops to let everyone catch up. Nice breaky afterwards at Anna's.

Friday Jun 17, 2011 #

8 AM

Cycling 38:00 [3] 14.7 km (23.2 kph) +180m

Ride to work. Went up Chapel Hill Rd instead of down Burbong St. Turns out it's about the same amount of climb and it's possibly a fraction longer. Good for a change anyway.

5 PM

Cycling 39:00 [3] 14.8 km (22.8 kph) +155m

Thursday Jun 16, 2011 #

1 PM

Running warm up/down 35:00 [2] 7.2 km (4:52 / km) +75m 4:37 / km
shoes: Nike Free 5.0 (grey/green)

Warm up/down and floats.

Running intervals 5:00 [5] 1.4 km (3:34 / km)
shoes: Nike Free 5.0 (grey/green)

10 x 30s(30s) along Enoggera Ck at lunchtime, let's call it neuro-muscular training. A nice day for it but a little windy. Felt pretty good, concentrated on form. Just starting to tire at the end. I'll have to do some real intervals soon.

10 PM

Strength & Conditioning 5:00 [3]

Calf raises

Monday Jun 13, 2011 #

10 AM

Orienteering 35:11 [3] 2.9 km (12:08 / km)
shoes: Adidas Supernova Control 9

First leg of the relay which I was doing hageby-style on my lonesome. I was feeling a bit fatigued but maintaining a pretty easy pace up front with Rachel and Oliver C. until we hit mega-lantana leg. We took different routes but all got tangled up anyway. A couple of legs later it happened again. I need good motivation to bother stuffing around in that crap and it wasn't there today. After lantana episode #2 I just plodded back to the finish, somewhat surprised to be 2nd.

Orienteering 46:38 [3] 3.5 km (13:19 / km)
shoes: Adidas Supernova Control 9

After a drink and some bitching about the lantana I headed out on the longest red course. On the way to #1 I crossed paths with Rachel who had finally bashed her way out of a patch of lantana on the previous course! The first section of this course was pretty nice, then we had to cross a monstrous section of lantana which turned out to be more passable than one would have thought. Shortly after, just as the course headed in to the notorious lantana-spider maze, I rolled my ankle again, blowing a way any remaining motivation I had. I completed the course but wasn't really orienteering any more.

11 AM

Orienteering 14:16 [3] 1.8 km (7:56 / km)
shoes: Adidas Supernova Control 9

I decided to do the green relay leg next, thinking I might regain some motivation doing it but no. I got the finish, checked the remaining two courses, realised I had no interest at all running on the parts of the map, and gave it away.

1 PM

Orienteering 15:00 [1]
shoes: Adidas Supernova Control 9

Picking up controls.

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