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Training Log Archive: markg

In the 7 days ending Aug 24, 2014:

activity	#	time	miles		km		+m
Running	5	2:43:00	18.08	(9:01)	29.1	(5:36)	520
Orienteering	2	2:13:36	10.56	(12:39)	17.0	(7:52)	580
Total	5	4:56:36	28.65	(10:21)	46.1	(6:26)	1100

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Sunday Aug 24, 2014 #

9 AM

Orienteering race 1:19:36 [5] *** 9.2 km (8:39 / km) +395m 7:07 / km
ahr:166 max:185 shoes: Inov8 X-Talon 212 Amber/Silver

Qld Champs day 2 on a different part of yesterday's area called Platypus Cliffs. Struggled to get my head into it early on, culminating in a big mistake on #3 (ran 2, 5, 4, 3, 4, 5) which cost maybe as much as 5min. I wasn't too bad after that but I still lacked focus and made a few dumb choices, but I managed to claw back James' lead, thanks in no small part to a couple of his errors. Very tired physically and was crawling up the hills after 30min. Should have run close to 70min.

PTE 5.0

Running warm up/down 20:00 [3] 1.5 km (13:20 / km) +100m 10:00 / km
shoes: Inov8 X-Talon 212 Amber/Silver

Same warm-up as yesterday except much slower.

Saturday Aug 23, 2014 #

1 PM

Orienteering race 54:00 [5] *** 7.8 km (6:55 / km) +185m 6:11 / km
ahr:176 max:185 shoes: Inov8 X-Talon 212 Amber/Silver

Qld Champs Day 1 at Sheepstation Inlet. I had a pretty good run. A few lapses of concentration resulted in a few directional wobbles; maybe could have saved 1.5min. Felt good running but tired in the long grass (note for the future: run in the forest not the open) and on the hills. Finished 8.25 ahead of James.

PTE 5.0

Running warm up/down 18:00 [3] 2.9 km (6:12 / km) +100m 5:18 / km
shoes: Inov8 X-Talon 212 Amber/Silver

Tough uphill warm up as I was running late for my start.

Thursday Aug 21, 2014 #

1 PM

Running 20:00 [4] 4.5 km (4:27 / km) +60m 4:10 / km
ahr:161 max:182 shoes: Nike Free 3.0 v3

Lunchtime for the first time in ages. I made it an easy one because I still have some tight spots after Monday's sprints so played it cautious. My legs felt okay but didn't have much energy and HR was pretty high. Hopefully I'm not coming down with anything ...

PTE 3.5

Tuesday Aug 19, 2014 #

5 PM

Running 1:01:38 [4] 12.5 km (4:56 / km) +190m 4:35 / km
ahr:159 max:182 shoes: New Balance M870 BY3

Commute home. Feeling a bit weary and with tight and sore muscles from the sprints yesterday but got through it quite comfortably. My knees did start to complain a bit at the end.

PTE 4.1

Monday Aug 18, 2014 #

6 AM

Running (Speed) 43:22 [3] 7.7 km (5:38 / km) +70m 5:23 / km
ahr:140 max:172 shoes: Nike Free 3.0 v3

At the reservoir for my first real speed training in a while, 4 x 140 with generous rests and a short loop through Chapel Hill afterwards.

PTE 2.9

C • I'm heading g there tomorrow. 2

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