Training Log Archive: markgIn the 7 days ending Oct 2, 2011:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
| |||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Saturday Oct 1, 2011 #
10 AM
Orienteering race (Oceania Long Champs) 1:23:05 [4] **** 13.0 km (6:23 / km) +700m 5:02 / km
spiked:18/25c shoes: VJ Sticky
16th about 30min(!) down on Rob Preston. Not a terrible run but brought down by a number of 1min-ish mistakes, a couple of poor route choices, including on the second long leg, and breaking my compass at half distance. I faded badly in the last 20min also, and had some cramping which is unusual for me, but I think was related to the cold, wet weather. Quite disappointing.
Thursday Sep 29, 2011 #
1 PM
Running 21:00 [2] 4.0 km (5:15 / km) +70m 4:50 / km
shoes: Nike Free 5.0 (grey/green)
Recovery run around the block at lunch. Did a few ~30s surges and some shorter run-throughs, then a few dynamic stretching things.
Wednesday Sep 28, 2011 #
6 AM
Running intervals 10:00 [4] 2.8 km (3:34 / km) +70m 3:10 / km
shoes: Asics DS Trainer 13
Mona's fartlek (2nd hand voodoo?) session around Chapel Hill. Didn't feel great - a bit tight and heavy - but that's not surprising given it's the first run I've done in almost a week. Good to wake the body up again before the weekend's races.
Running warm up/down 22:39 [2] 4.4 km (5:09 / km) +90m 4:40 / km
shoes: Asics DS Trainer 13
8 PM
Stretch & Massage 45:00 [0]
Good roller and stretch session.
Strength & Conditioning 10:00 [0]
Did some of my ankle exercises.