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Training Log Archive: markg

In the 7 days ending Sep 27, 2014:

activity # timemileskm+m
  Running3 1:58:43 13.61(8:43) 21.9(5:25) 475
  Orienteering1 1:29:56 8.39(10:43) 13.5(6:40)
  Total3 3:28:39 22.0(9:29) 35.4(5:54) 475

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Saturday Sep 27, 2014 #

11 AM

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: Inov8 X-Talon 212 Amber/Silver

Orienteering race 1:29:56 [5] 13.5 km (6:40 / km)
shoes: Inov8 X-Talon 212 Amber/Silver

WA Long Distance champs. Despite my main goal being not to wear myself out for the middle the next day I managed to achieve one of my best long distance results. I just tried to maintain a steady pace and concentrate on my nav and managed to get around with little lost time. I caught sight of Bruce (2min) as I ran into #3 but I didn't catch up until #6 and eventually dropped him on the way to #15, when we took different routes. One of the Danes went past at #14 looking very strong. Started to tire a bit on the hills at the end but was doing much better than a lot of long races over the last few years. I finished 10min down on Simon in 6th and 4th Aussie.

Wednesday Sep 24, 2014 #

6 AM

Running intervals 17:13 [4] 4.8 km (3:35 / km)
ahr:164 max:174 shoes: New Balance M870 BY3

6 x 600m with ~1min/200m jog recovery. The aim was to repeat previous sessions but with shorter rests. This went okay but I wasn't able to maintain my target pace (3.15) but was mostly about 3.20. I think my legs are still a bit tired from Sunday's run and my motivation wasn't too high.

PTE 3.7

Running warm up/down 50:00 [2] 7.8 km (6:25 / km) +195m 5:42 / km
shoes: New Balance M870 BY3

Warmup plus an extended warm down on the Coot-tha trails.

Tuesday Sep 23, 2014 #

(rest day)

Quads are sore from Sunday - not enough downhill running recently.

Monday Sep 22, 2014 #

(rest day)

Sunday Sep 21, 2014 #

6 PM

Running tempo 36:30 [4] 7.8 km (4:41 / km) +280m 3:58 / km
ahr:167 max:181 shoes: Nike LunarGlide+ 5 grey/blue

I'd planned to do a hilly long run today but ran out of time and instead did my usual Coot-tha ascent for the climb and a bit of benchmarking. I think the new shoes purchased this morning must be fast because I smashed (18.41) my PB for home to the lookout by a couple of minutes. In all honesty, a large part of that can be attributed to running in the evening, as most of my runs up here have a slow and stiff start at 6am, but I've obviously made some gains and it inspires confidence a week out from the Aus champs.

PTE 4.3

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