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Training Log Archive: markg

In the 7 days ending Aug 30:

activity # timemileskm+m
  Running5 2:58:00 22.93(7:46) 36.9(4:49) 200
  Orienteering1 1:12:57 7.46(9:47) 12.0(6:05) 365
  Total5 4:10:57 30.39(8:16) 48.9(5:08) 565

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Sunday Aug 30 #

10 AM

Running warm up/down 7:00 [2] 1.0 km (7:00 / km) +60m 5:23 / km
shoes: Inov8 X-Talon 200 (black)

Orienteering race 1:12:57 [5] 12.0 km (6:05 / km) +365m 5:17 / km
shoes: Inov8 X-Talon 200 (black)

SL race at Awoonga. Such a lovely place to run and it was a beautiful day for it, although coming out of winter it felt pretty warm later on. Didn't do too much wrong, only proper navigational error was 40s at #8 (too high and missed my gully) but wobbled a couple of times and probably sacrificed too much distance to save climb generally. Started to feel a bit woolly headed at #15 so took a gel but still managed to lose the plot a bit on #17 and do a massive wander, changing my mind about routes for no reason, and losing another 40s. Picked up a bit from there and felt like I finished steadily.

Craney won in 63, with Paul dJ continuing his great form to take 2nd 3min behind. A bit disappointed to be so far off the pace but it's a place where you can really exploit speed and hill running strength so I shouldn't expect too much.

http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Friday Aug 28 #

12 PM

Running 41:00 [2] 8.3 km (4:56 / km)
shoes: NB 1080 v10 'The Ponies'

Jog + 4 strides.

Thursday Aug 27 #

12 PM

Running 30:00 [2] 5.8 km (5:10 / km) +140m 4:37 / km
shoes: Topo Ultrafly

Tuesday Aug 25 #

12 PM

Running intervals 54:30 [3] 12.3 km (4:26 / km)
shoes: Mizuno Wave Rider 22

3 x 8', 3' jog. Aim was for 4:05s and did 4:04, 3:57, 3:59. Seemed like good pace and duration for a tempo workout for me, although another rep may have been on the cards if I was keen.

Monday Aug 24 #

1 PM

Running 45:30 [2] 9.5 km (4:47 / km)
shoes: NB 1080 v10 'The Ponies'

Central basin jog with Ken.

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