Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: markg

In the 7 days ending Jan 19, 2014:

activity	#	time	miles		km		+m
Running	4	3:09:22	22.18	(8:32)	35.7	(5:18)	470
Orienteering	1	37:54	4.54	(8:21)	7.3	(5:12)	40
Total	4	3:47:16	26.72	(8:30)	43.0	(5:17)	510

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Sunday Jan 19, 2014 #

7 AM

Running tempo 1:05:26 [3] 13.1 km (5:00 / km) +220m 4:36 / km
ahr:148 max:174 shoes: New Balance M870 BY3

Awesome run around Stromlo using a fair bit of single track with dad on his mtb. Had good fun running hard through some of the technical stuff on the way up and chasing dad down some of fast flowing bits.

PTE 3.7

Saturday Jan 18, 2014 #

7 AM

Running warm up/down 24:00 [1] 3.4 km (7:04 / km)
shoes: New Balance M870 BY3

Orienteering 16:38 [3] 3.7 km (4:30 / km) +20m 4:23 / km
ahr:160 max:170 shoes: New Balance M870 BY3

Ran the the sprint course from last Wed's twilight event at the ANU (thanks to Lizzie for supplying the map) at tempo pace. O technique was a bit rusty - planning and map reading not so good. Missed a few optimal routes and managed to miss the little loop in the middle entirely. Good to have the refresher.

PTE 3.3

Orienteering intervals 21:16 [4] 3.6 km (5:54 / km) +20m 5:45 / km
ahr:135 max:169 shoes: New Balance M870 BY3

3 intervals of approx 800m flat out with fairly generous rests. Focus was a bit better.

PTE 2.6

Thursday Jan 16, 2014 #

Note
(rest day)

Foot is sore; achilles still a bit tender and complains at times but doesn't have any of the morning stiffness that indicates inflammation.

Wednesday Jan 15, 2014 #

6 AM

Running (Pace Ints) 40:00 [2] 6.6 km (6:04 / km) +60m 5:48 / km
shoes: Adidas Supernova Control 9

Had planned for a session of easy intervals to get my legs turning over and build into some proper V02max ints next week but my legs were feeling heavy and so I did the dynamic stretching routine and some strides, starting short and building to 2 x ~200m at just faster than 5km pace. My foot was really sore last night and then felt ok before and after this run but got sore again after. Some massage has helped; I'll have to wait and see how it fares later today.

Tuesday Jan 14, 2014 #

4 PM

Running tempo 59:56 [3] 12.6 km (4:45 / km) +190m 4:25 / km
ahr:159 max:179 shoes: Nike Free 3.0 v3

Commute home from work with about 30min at threshold in the middle. My foot, which has been pretty good the last few days, flared up again. I wonder if it's related to my work shoes ...

PTE 4.9

Monday Jan 13, 2014 #

Note
(rest day)

First day back at work and a good day to rest my weary legs! Achilles is slightly tender to touch at the moment. I don't think it's likely to flare up but will start being more diligent with the exercises.

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