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Training Log Archive: markg

In the 7 days ending Sep 28, 2012:

activity # timemileskm+m
  Running5 2:28:00 9.01 14.5 145
  Orienteering1 21:23 2.11(10:07) 3.4(6:17) 110
  Total6 2:49:23 11.12 17.9 255

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Friday Sep 28, 2012 #

6 AM

Running 25:00 [2] 3.2 km (7:49 / km)
shoes: Asics Hyperspeed 4

Woke up super early because there was a super-bright light shining through the hostel room's window and decided a light warm-up run would probably do me good, so I jogged up and down the North Esk River doing some dynamic stretching, my achilles exercises and a couple of run-throughs.
10 AM

Running warm up/down 20:00 [3] 1.0 km (20:00 / km)
shoes: VJ Sticky

11 AM

Orienteering race (Aus Sprint Champs) 21:23 [4] 3.4 km (6:17 / km) +110m 5:25 / km
shoes: VJ Sticky

Aus Sprint Champs at Bicheno. I'd nominated for the World Cup team on the back of a couple of good sprint results this year and so I was feeling really nervous going into this race. I tried to focus it but in the end I took off out of the start too fast and blew the first control to the tune of 2min, ending my race and selection chances as quickly as I possibly could.

I hit the next 5 well but gambled on the high route on the long leg, dropped another minute, and was caught from 2min by David Brownridge. We were then caught by Josh Blatchford in the next set of rock controls (I watched Josh slipping around a bit during some rock-hopping and hoped I wasn't going to see him break his leg again). The rest of the race was pretty clean. Josh got away a bit and Bryan came through in the last few controls.

Without the two big errors, it was a pretty clean race, a few seconds lost at #10 and #21 and 1 or 2s at a few other controls. I could maybe have done a time in the low 18s, which wouldn't have been all that special anyway. Not enough preparation thanks to the hip problem.

Wednesday Sep 26, 2012 #

12 PM

Running intervals 20:45 [4]
shoes: Asics DS Trainer 13

Final training and test of my hip before the weekend, a slightly shortened Mona's fartlek: 2 x 1.30, 4 x 1, 2 x 30s, 2 x 15s. Unsurprisingly, I didn't feel super-fit but my legs seemed to turn over quite well and the hip wasn't bothering me. My legs started to feel a little tired about the end of the 1min so only did half the usual 30s and 15s efforts.

Running warm up/down 25:15 [3]
shoes: Asics DS Trainer 13

Warm up/down, dynamics stretching.

Monday Sep 24, 2012 #

12 PM

Running 32:00 [2] 5.7 km (5:37 / km) +80m 5:15 / km
shoes: Asics DS Trainer 13

Slightly longer run and added a little bit of speed with a 1min and then a 30s effort. Hip felt okay at the time, fingers crossed for tomorrow. I may still get one reasonable faster session in before Tassy ...

Saturday Sep 22, 2012 #

6 PM

Running 25:00 [1] 4.6 km (5:26 / km) +65m 5:05 / km
shoes: Adidas Supernova Control 9

5min walking and 20min running.

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