Training Log Archive: markgIn the 7 days ending Aug 16, 2015:
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Sunday Aug 16, 2015 #
7 AM
Running long 1:53:00 [3] 21.5 km (5:15 / km) +550m 4:40 / km
ahr:145 max:170 shoes: Nike LunarGlide+ 5 grey/blue
Long run via Bruce Ridge, Little Blackie, CSIRO, ALJ Memorial Track, Doover Crackenback (where I nearly cracked it) and home. Coped with this a lot better than I had thought I would given lack of long runs in recent months but did get sore through my hip flexors and had a bit of a left foot plantar fasciitis-type thing. Both should be easily treated but it was a bit uncomfortable at times.
PTE 3.1
PTE 3.1
Saturday Aug 15, 2015 #
12 PM
Orienteering race 49:53 [5] 9.6 km (5:12 / km) +160m 4:48 / km
ahr:167 max:177 shoes: Inov8 X-Talon 212 Amber/Silver
Metro event at Aranda Bushland, although more than half the course was on Black Mountain. Okay run messed up by a couple of silly mistakes. In both cases not reading my map properly. On the long route choice 1st leg didn't look at the map long enough to see the good route choice, ran off in the direction of the bad route choice before spotting the alternate route. At #6 I started navigating to #8 and only worked it out when I was a couple of hundred meters down the hill ... Frustrating to make such stupid mistakes in an easy place. Managed to hold off all the juniors but they're breathing down my neck.
PTE 4.9
PTE 4.9
4 PM
Cycling 1:15:00 [1] 10.5 km (8.4 kph)
Family ride over to Dickson ovals and up to the edge of the Ainslie bushlands. Longest ride so far for Ewan and he did really well including a bit of easy up and down on the dirt.
Friday Aug 14, 2015 #
12 PM
Running 31:30 [4] 6.8 km (4:38 / km) +150m 4:10 / km
ahr:159 max:183 shoes: Asics DS Trainer 19
Steady run on single tracks on Ainslie. Couple of run-throughs at the end.
PTE 3.5
PTE 3.5
Wednesday Aug 12, 2015 #
9 AM
Running tempo (Commute) 22:12 [3] 4.8 km (4:37 / km)
shoes: Nike Flyknit Lunar1
Steady to work.
6 PM
Running (Commute) 21:00 [3] 4.9 km (4:17 / km)
ahr:153 max:174 shoes: Nike Flyknit Lunar1
Run home. Did 5 x 1min and 3 x 30s intervals and then I was home. Need to do some proper interval sessions. Not feeling enthused.
PTE 3.3
PTE 3.3
Tuesday Aug 11, 2015 #
Cycling (Commute) 35:00 [2] 10.0 km (17.1 kph)
Monday Aug 10, 2015 #
Cycling (Commute) 40:00 [2] 10.0 km (15.0 kph)