Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: markg

In the 7 days ending Nov 24, 2019:

activity	#	time	miles		km		+m
Running	4	3:45:50	27.71	(8:09)	44.6	(5:04)	810
Orienteering	1	31:30	3.36	(9:23)	5.4	(5:50)	140
Strength & Conditioning	1	30:00
Total	5	4:47:20	31.07		50.0		950

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Sunday Nov 24, 2019 #

7 AM

Running race 2:24:50 [5] 30.0 km (4:50 / km) +810m 4:15 / km
ahr:170 max:184 shoes: Mizuno Wave Rider 22

Stromlo 30km, 5th. Report to come.

Running warm up/down 12:00 [3] 1.7 km (7:04 / km)
shoes: Mizuno Wave Rider 22

Warm-up from home down to the track. No cool down; got a lift back!

Saturday Nov 23, 2019 #

6 PM

Running 20:00 [3] 4.1 km (4:53 / km)
shoes: NB Fresh Foam Zante v4

Shakeout down to Stromlo to pick up my bib for tomorrow. Legs feeling good after a couple of days rest but it was hot and I puffed a lot on the uphill back which didn't fill me with confidence.

Wednesday Nov 20, 2019 #

5 PM

Orienteering 31:30 [4] 5.4 km (5:50 / km) +140m 5:10 / km
ahr:167 max:177 shoes: Inov8 X-Talon 200 (black)

Twilight at Mt Taylor. Ran the training exercise which had the control circles blanked out. Steady effort and had an okay run with a few little wobbles. #2 was in the wrong place but close enough that I didn't lose any time. Foot okay.

C • Number 10 was in the wrong ... 4

Tuesday Nov 19, 2019 #

3 PM

Running 38:00 [3] 6.8 km (5:35 / km)
shoes: Saucony Kinvara 8

From work to school and then back chasing Ewan on his scooter. The first 1/2 was considerably faster then the second because I was running a tad late. First run in my new Kinvaras. They seem pretty comfy but my left foot still has something going on. Hopefully a few easy days will settle it.

Monday Nov 18, 2019 #

1 PM

Strength & Conditioning 30:00 [3]
shoes: Saucony Kinvara 8

Recovery session.

Back squats 4 x 5 @ 40kg
Chin-ups 4 x 5
Deadlift 4 x 5 @ 40kg
Parallel dip 4 x 6
Seated calf raise 4 x 5 @ 12.5kg
Low row 4 x 5 @ 42.5kg
Suitcase carry 3 @ 20kg

Running warm up/down 11:00 [3] 2.0 km (5:30 / km)
shoes: Saucony Kinvara 8

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