Training Log Archive: markgIn the 7 days ending Sep 13, 2015:
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Sunday Sep 13, 2015 #
Note
(rest day)
Saturday Sep 12, 2015 #
10 AM
Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 X-Talon 212 Amber/Silver
11 AM
Orienteering race 18:30 [4] 4.0 km (4:38 / km) +20m 4:31 / km
ahr:178 max:186 shoes: Inov8 X-Talon 212 Amber/Silver
ACT Sprint Champs. Great course, very tricky, but I had a shocker in the 2nd half and dropped from the lead to 1:45 down :( Had a big miss at #14, missing a turn in a spot on the ANU campus where I did exactly the same thing a few months ago, then a couple of small losses in traps, then another big loss in the open stuff at the end ... Reckon I lost a little time entering #9 the wrong way too. Good job by Matty Doyle to keep it nice and clean.
PTE 4.2
PTE 4.2
Friday Sep 11, 2015 #
Note
(rest day)
Legs sore
Cycling (Commute) 40:00 [2] 10.0 km (15.0 kph)
Thursday Sep 10, 2015 #
12 PM
Running intervals 44:00 [4] 9.2 km (4:47 / km)
shoes: Asics DS Trainer 19
Mona fartlek at O'Connor oval. My legs were dead after the run down Ainslie yesterday so my pace was lacking. It seemed hot. Not sure when 17 deg became hot ...
PTE 4.3
PTE 4.3
Wednesday Sep 9, 2015 #
12 PM
Running 45:00 [4] 9.1 km (4:57 / km) +290m 4:16 / km
ahr:160 max:183 shoes: Nike Flyknit Lunar1
Lunchtime run over the top of Mt Ainslie. Legs smashed from the run down. Lovely day but starting to get too warm to get away with not showering.
PTE 4.1
PTE 4.1
Tuesday Sep 8, 2015 #
Cycling (Commute) 40:00 [2] 10.0 km (15.0 kph)
8 PM
Strength & Conditioning 15:00 [3]
Calves/achilles plus glutes
Monday Sep 7, 2015 #
Cycling (Commute) 40:00 [3] 10.0 km (15.0 kph)
1 PM
Running 27:00 [3] 5.9 km (4:35 / km) +100m 4:13 / km
ahr:155 max:172 shoes: Nike Flyknit Lunar1
Back of Ainslie
PTE 3.1
PTE 3.1