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Training Log Archive: markg

In the 30 days ending Jun 30, 2007:

activity	#	time	miles		km		+m
Running	9	4:57:02	34.64	(8:34)	55.75	(5:20)	325
Orienteering	4	4:20:49	16.63	(15:41)	26.76	(9:45)	510	61 /	73c	83%
Cycling	1	26:00
Total	13	9:43:51	51.27		82.51		835	61 /	73c	83%
[1-5]	11	8:53:51

2:21

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Friday Jun 29, 2007 #

Running warm up/down 20:00 [3] 3.5 km (5:43 / km)
shoes: Nike Free Trail 5.0

Running hills 25:00 [5] 3.0 km (8:20 / km) +195m 6:17 / km
shoes: Nike Free Trail 5.0

7 × up the stairs by Stampede, ~150m loop jogging at the top and jog down. Followed by 4 Osmonds.

C • donny? 2

Thursday Jun 28, 2007 #

Running 39:00 [2] 7.5 km (5:12 / km) +25m 5:07 / km
shoes: Asics Gel 2100

Tried a completely new route today, heading south from work to the Elbow Rv and then west along the river and then back. Nice day with a bit of humidity and I felt alright though with niggles from some of the usual things, left achilles and hamstring, and a bit of a stitch later in the run. Have slacked off a little in the stretching and rolling area lately so it's not surprising.

Wednesday Jun 27, 2007 #

Note

Dragged myself onto the exercise bike for 15 min at lunch; I wanted to warm up my hamstring to stretch it but geez it was boring. And then the damn hamstring didn't loosen up at all anyway.

Tuesday Jun 26, 2007 #

Note

Wayward left hamstring is really tight today despite lots of stretching after my run yesterday. Will rest it today and do some rolling and stretching tonight.

Monday Jun 25, 2007 #

Running warm up/down 30:00 [2] 6.0 km (5:00 / km) +10m 4:58 / km
shoes: Nike Free Trail 5.0

15 min warm up, floats, and 3 min warm down.

Running intervals 15:00 [5] 4.25 km (3:32 / km) +10m 3:29 / km
shoes: Nike Free Trail 5.0

5 × 3 min intervals with equal floats. Took the first couple too easy because I'm still not sure how hard I can run them (read 'coward') and pushed harder as I progressed. Knees started to ache a little inside of the patellar tendon. Had planned a sixth but was getting late for work. It's good to do some fast work!

Sunday Jun 24, 2007 #

Note

Didn't make it back up to the Alberta Long champs today, which was unfortunate, would really have liked to run the long.

Saturday Jun 23, 2007 #

Orienteering race (AB Champs Middle) 34:28 [5] *** 4.8 km (7:11 / km) +80m 6:38 / km
ahr:177 max:187 spiked:13/14c shoes: VJ Integrator

The Alberta Middle distance champs with a spectacularly poor field — Tomas Navratil and I were the only ones competing. The race was at Medicine Hills near Winfield. It is open farm land with patches of forest with flat spur-gully terrain; it reminded me very much of some Australian maps. This is possibly 4min/km territory but the open areas are covered in very long grass which drags on your feet and legs. My primary goal was to have a clean run, so I didn't push very hard and really focussed hard on planning and keeping map contact. It worked and I lost maybe 10 seconds at the 1st control and nothing else. Perhaps didn't pick the best route choice on number 2 though. Finished first about 10min ahead of Tomas who isn't fit at the moment.

Orienteering race (AB Champs Sprint) 18:30 [5] *** 2.6 km (7:07 / km) +50m 6:29 / km
ahr:179 max:187 spiked:7/8c shoes: VJ Integrator

The Alberta Spint champs on the same map as the middle. Didn't really take this seriously and bolted off without a plan. This worked fine for the first three, easy, controls but the 4th was in a thicker patch of forest and trickier and I lost it, dropping about 3 mins. I could have minimised that damage better but didn't slow down and re-attack the control properly after releasing my mistake. Ran cleanly around the remainder but a little slower than I would have liked after rolling my right ankle several times, something I've done a lot since buying these VJs. 1st about 1.5min ahead of Tomas.

Friday Jun 22, 2007 #

Running 35:00 [3] 6.8 km (5:09 / km) +25m 5:03 / km
shoes: Adidas Supernova Control

A harder run to test my calf one last time before the Alberta champs on the weekend; about 15min at a fast aerobic pace and then eased off. I did notice the calf after 30min but only a little. It felt good to run fast again.

C • AB Champs 4

Thursday Jun 21, 2007 #

Orienteering 41:44 [1] 4.8 km (8:42 / km)
(injured) shoes: Nike Free Trail 5.0

Took it easy around the FWOC 'Long' grand prix. Hmm, long for the W50s perhaps but this is barely middle distance for elite men or even sub-elite men such as myself.

Anyway, jogged around paying close attention to my calf and it was pretty good. Still doesn't like hills, so I walked up those, but by the end I felt confident enough to stretch out a bit on the flat and easy downhills. At this speed the course wasn't challenging at all, so I tried to get a little techinical practise by focusing on route planning and execution, and planning ahead.

Tuesday Jun 19, 2007 #

Running warm up/down 25:00 [0] 3.5 km (7:09 / km)
(injured) shoes: Nike Free Trail 5.0

For the first time in a few weeks I was looking forward to heading out for a run at lunch; it's a beautiful day in Calgary. This was an easy run to test out the calf muscle and warm it up for some more stretching. It wasn't great on the run, I would start to feel it after a couple of minutes, then I'd walk a bit, run some more, etc. Didn't get any worse, which was nice, but I don't think it's up to anything harder yet. Followed with more stretching and now have ice on the calf.

Monday Jun 18, 2007 #

Cycling 26:00 [1]

A gentle ride on the exercise bike at work to get warmed up and just do something. Calf felt okay when stretched afterwards. Legs feel great now, it's amazing how tight they can get with a week of no exercise.

Saturday Jun 16, 2007 #

Event: Jukola 2007

Wednesday Jun 13, 2007 #

Note
(injured)

Think I must have strained my calf somehow. Wondering whether to go to the physio.

Tuesday Jun 12, 2007 #

Note
(injured)

Right calf still sore. Tried jogging a bit on the way to work but it was pretty uncomfortable. Spent a bit of time on the roller last night followed by some stretching but it doesn't seem to be helping. Maybe I'll try the exercise bike at lunch.

Monday Jun 11, 2007 #

Note
(injured)

Right calf worse today. It feels like delayed onset muscle soreness but I can't figure out what from. It kicked in yesterday but I hadn't done anything for the previous 2 days, so I'm stumped.

Sunday Jun 10, 2007 #

Orienteering 1:08:38 [2] ***** 4.55 km (15:05 / km) +185m 12:32 / km
ahr:154 max:179 spiked:5/5c shoes: VJ Integrator

Putting out and picking up some controls for the training day I was running out at Fallen Timbers, 1:15 north of Calgary. This map is tough: thick forest with plenty of undergrowth and dead-fall. Also about a billion mosquitoes.

Orienteering (Follow-John) 24:58 [3] ***** 2.1 km (11:53 / km) +65m 10:18 / km
spiked:5/6c shoes: Adidas Supernova Control

A Follow-John exercise with Odd Fuglestad. We took this pretty easy but still managed to each make 1 mistake. Hard to push in this thick forest.

Orienteering 48:20 [3] *** 3.3 km (14:39 / km) +110m 12:33 / km
ahr:156 max:173 spiked:13/19c shoes: VJ Integrator

A middle distance course (4.5km) with 24 controls. I wanted to run hard with focus but neither my head nor body were ever really in it. My right calf was sore for some reason, I could feel some blisters starting, the mosquitoes were really getting to me, etc. All bad. So stumbled through the first 1/3 with a few little misses and then couldn't find 10 (we agreed the map was a bit dodgy there though) and a little later totally screwed 18, never found it and headed to the finish. Disappointing …

Saturday Jun 9, 2007 #

Note
(rest day)

Friday Jun 8, 2007 #

Note
(rest day)

Thursday Jun 7, 2007 #

Running warm up/down 11:00 [2] 1.9 km (5:47 / km) +10m 5:38 / km
shoes: Adidas Supernova Control

5 min warm up, 3 min between efforts, and 3 min warm down.

Running tempo 22:00 [4] 5.8 km (3:48 / km) +15m 3:45 / km
ahr:172 max:179 shoes: Adidas Supernova Control

1 × 12 min and 1 × 10 min threshold efforts. I cut the 2nd short so I could warm down before arriving back at work. Felt really good doing these; I can feel the extra speed I have now compared to a few months ago and it's exciting. I was starting to fatigue in the last few minutes and was happy to have the warm down excuse.

Wednesday Jun 6, 2007 #

Running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: VJ Integrator

Orienteering 11:05 [4] *** 2.2 km (5:02 / km) +10m 4:56 / km
ahr:172 max:181 spiked:8/10c shoes: VJ Integrator

Warm up sprint before the FWOC Sprint Series #2. Felt good, got confused on a couple because there were some controls very close together.

Orienteering race (FWOC Sprint #2) 13:06 [5] *** 2.41 km (5:26 / km) +10m 5:20 / km
ahr:179 max:186 spiked:10/11c shoes: VJ Integrator

Felt good on this and was happy with how I pushed myself. One mistake which cost 30 seconds when I stupidly assumed one of the controls was the same as one on the warm up course and didn't read the map. Lost another 10 seconds because the line for control 10 went straight through the finish and I thought that was the end. Luckily for me someone called out that this was not the end and I took off to do the last 2 controls! Running distance: 2.7km

Note

I was trying to work out why I was slower in the race than in the warm up even if you subtract the 40 seconds I think I lost. I was certainly trying harder in the race. I think it was two things: there was no punching in the warm up, I was just slowing down and touching the flag, and there were fewer straight running legs in the race. Still, I thought I would be quicker …

Tuesday Jun 5, 2007 #

Note
(rest day)

Should start again soon …

Monday Jun 4, 2007 #

Running warm up/down 29:02 [3] 5.7 km (5:06 / km) +20m 5:00 / km
shoes: Nike Free Trail 5.0

Warm up, 5 min between ints and warm down

Running intervals 6:00 [5] 1.8 km (3:20 / km) +15m 3:12 / km
shoes: Nike Free Trail 5.0

6 × 1min with 1min floats. Tried to keep the float pace high and not let the HR drop too much. Was going okay and planning to do 10 but my guts started playing up and I had to abandon.
Ave/Max HR
146/165
164/173
165/173
171/177
167/172
169/178

Sunday Jun 3, 2007 #

Note
(rest day)

Thought I'd make it a nice long break

Saturday Jun 2, 2007 #

Note
(rest day)

Friday Jun 1, 2007 #

Running 25:00 [0] 3.5 km (7:09 / km)
shoes: Nike Free Trail 5.0

I haven't had much motivation to run since last weekend and I felt tired so I really wasn't enthused about a run … but … it was a nice day so I thought I would go out and try to enjoy it as best I could. My legs felt really fatigued and uncooperative at the beginning but loosened up nicely after about 10min. I mixed it up with some walking so I could appreciate the serenity along the Elbow River and finally as I headed back to work I felt good. Followed up with a stretch of the usual trouble-spots (hammies, calves, glutes - should've done hip flexors too) and a hot-cold shower. Feel much better now and I'm just waiting for my pizza and all will be well … damn that was a long entry for a short run.

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