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Training Log Archive: markg

In the 7 days ending Mar 1, 2020:

activity	#	time	miles		km		+m
Running	5	2:02:00	14.11	(8:39)	22.7	(5:22)	315
Cycling	3	1:50:30	26.84	(14.6/h)	43.2	(23.5/h)	550
Strength & Conditioning	1	45:00
Orienteering	1	21:13	2.42	(8:45)	3.9	(5:26)	60
Total	8	4:58:43	43.37		69.8		925

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Sunday Mar 1, 2020 #

6 PM

Running 34:00 [3] 6.5 km (5:14 / km) +100m 4:51 / km
ahr:141 max:157 shoes: Saucony Kinvara 8

Friday Feb 28, 2020 #

12 PM

Running 39:30 [3] 7.6 km (5:12 / km) +175m 4:40 / km
shoes: Mizuno Wave Rider 22

The usual LBM loop with Tomas. Calf didn't play up although it felt tight again, this time high on the medial side.

Thursday Feb 27, 2020 #

8 AM

Cycling 30:00 [3] 13.8 km (27.6 kph) +150m
ahr:141 max:157

5 PM

Cycling 34:30 [3] 14.1 km (24.5 kph) +210m
ahr:147 max:165

Wednesday Feb 26, 2020 #

5 PM

Running warm up/down 12:30 [3] 1.8 km (6:57 / km) +40m 6:15 / km
shoes: Inov8 X-Talon 200 (black)

Orienteering race 21:13 [5] 3.9 km (5:26 / km) +60m 5:03 / km
shoes: Inov8 X-Talon 200 (black)

Sprint O at Radford. DSQ'ed myself for running through an OOB trap on #22. Small but legal (I would guess) patch of olive green that would have required more care map reading than I gave it. Otherwise not a bad run, a bit scrappy and missed a few route choices, and got caught out a couple of times on controls in different levels but without too great a cost. Hard to get into a good rythym in such a twisty area.

Tuesday Feb 25, 2020 #

12 PM

Running warm up/down 11:00 [2] 2.0 km (5:30 / km)
shoes: Saucony Kinvara 8

Strength & Conditioning 45:00 [3]
shoes: Saucony Kinvara 8

Dropped the big open-chain lifts to spare my back which is improving but still grumpy.

Leg extensions 12 @ 35kg
Seated calf raise 4 x 5 @ 12.5kg
Bottom squats 12, 9, 6
Low row 12 @ 33kg
Hamstring curl 12 @ 22.5kg
VMO squats 4 x 5
Twisty 4 x 5
Standing calf raise 3 x 15

Monday Feb 24, 2020 #

12 PM

Running 25:00 [3] 4.8 km (5:12 / km)
shoes: Saucony Kinvara 8

More jogging. A bit of lateral tightness in L calf but it eased as it warmed up.

5 PM

Cycling 46:00 [3] 15.3 km (20.0 kph) +190m

Mtb commute.

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