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Training Log Archive: markg

In the 7 days ending Sep 15, 2019:

activity	#	time	miles		km		+m
Running	5	3:33:30	26.04	(8:12)	41.9	(5:06)	290
Orienteering	3	1:13:30	6.52	(11:16)	10.5	(7:00)	340
Strength & Conditioning	1	30:00
Total	6	5:17:00	32.56		52.4		630

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Sunday Sep 15, 2019 #

7 AM

Running long 1:33:00 [3] 17.7 km (5:15 / km) +290m 4:51 / km
ahr:142 max:171 shoes: Mizuno Wave Rider 22

Pipeline Flat loop with dad and my sister on bikes for company. Lovely morning. After about 20min I thought it was going to be a struggle to get through 90min but I never fell in the hole I was expecting. Was even okay to do an extra hill climb at the end to get up to 90. Bit of nervy achilles pain on and off.

Friday Sep 13, 2019 #

12 PM

Orienteering intervals 28:00 [5] 3.8 km (7:22 / km) +140m 6:13 / km
ahr:164 max:179 shoes: Inov8 X-Talon 200 (black)

Tomas set a short course around Little Black Mt and we ran it together as intervals. A bit tricky with some of the small boulders and termite mounds that have disappeared. Good session though, nailed almost everything except messed up the 2nd last one in the last interval.

Running warm up/down 20:00 [3] 3.3 km (6:04 / km)
shoes: Inov8 X-Talon 200 (black)

Thursday Sep 12, 2019 #

12 PM

Strength & Conditioning 30:00 [3]

Short gym session before a work lunch. Quads feeling tired today. Calf raise machine was taken when I needed it so instead tried to MacGyver it with a dumbell on my knee but it didn't really work.

Back squat 3 x 5 @ 50kg
Pull-ups 3 x 5
Deadlift 3 x 5 @ 50kg, 60kg, 60kg
Low-row 3 x 8 @ 33kg
Seated calf raise 2 x 8 @ 30kg.

Running warm up/down 11:00 [3] 2.0 km (5:30 / km)
shoes: NB Fresh Foam Zante v4

Wednesday Sep 11, 2019 #

12 PM

Running 44:30 [3] 9.1 km (4:53 / km)
ahr:147 max:153 shoes: Mizuno Wave Rider 22

Longer easy run out to Commonwealth Park and around the NMA. Feeling weary and hungry in the last 20min.

Orienteering 25:30 [3] 3.8 km (6:43 / km) +100m 5:56 / km
shoes: Inov8 X-Talon 200 (black)

Picking up controls at BL.

Tuesday Sep 10, 2019 #

12 PM

Running intervals 23:00 [4] 5.4 km (4:16 / km)
ahr:167 max:178 shoes: NB Fresh Foam Zante v4

2 x (6 x 1min, 45s), 45s. Had been reading some stuff about designing interval sessions and decided I wanted to target aerobic system only so went for 1min. Found a comfortable hard pace 3:35-3:50. Didn't kill myself either, could have have done a couple more - I hear that's the way to do it. Hopefully can fit in a few more between now and Oceania.

Running warm up/down 22:00 [3] 4.4 km (5:00 / km)
shoes: NB Fresh Foam Zante v4

5 PM

Orienteering 20:00 [3] 2.9 km (6:54 / km) +100m 5:53 / km
shoes: Inov8 X-Talon 200 (black)

Putting out controls for BL tomorrow.

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