Training Log Archive: markgIn the 30 days ending Sep 30, 2008:
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Tuesday Sep 30, 2008 #
Strength & Conditioning 20:00 [3]
Glutes and calves/achilles. Left achilles quite sore at the moment, even the easy runs are exacerbating it.
Monday Sep 29, 2008 #
Running 35:00 [3] 6.5 km (5:23 / km)
shoes: Adidas Supernova Cushion 7
Easy run round about, first 15min with Ewan in the stroller. My right knee is still hurting and starting after only a few minutes. Should ice it after I guess.
Strength & Conditioning 20:00 [3]
Rotators day. I'm amazed at how much harder these exercises are after even a short easy run.
Sunday Sep 28, 2008 #
Strength & Conditioning 20:00 [3]
Glutes but dropped the calf work for lack of time.
Friday Sep 26, 2008 #
Event: North American Championships
Strength & Conditioning 20:00 [3]
Glutes and rotators again; more stretching too.
Running 25:00 [3] 5.0 km (5:00 / km)
shoes: Nike Free 5.0 (grey/green)
Short, easy run with some errands worked into it, so it was broken into three parts; mainly trying to restore normal running frequency without annoying my knee. Knee got sore pretty early, around 10min in.
Thursday Sep 25, 2008 #
Running 30:00 [2] 6.5 km (4:37 / km)
shoes: Adidas Supernova Cushion 7
As is usual these days, I was up by 6am, and today I decided to make the most of it by going for a run instead of hiding in bed while Megan feeds Ewan. Not my favourite time of day to run, if that needs to be said. Pre-dawn in an Aussie summer is one thing but the miserable grey morning today is another. Felt pretty heavy today and right knee started hurting after 17min - same as at Skoki.
Strength & Conditioning 20:00 [3]
Squats and calves, plus lots of stretching which feels great.
Wednesday Sep 24, 2008 #
Strength & Conditioning 20:00 [3]
Today is more glutes and rotaters. I tried some push-ups too, man I suck.
Tuesday Sep 23, 2008 #
Strength & Conditioning 20:00 [3]
Squatting and calves. I'm trying to be good and fit in the growing list of exercises prescribed for me by physios into a two day routine.
Sunday Sep 21, 2008 #
Running long 4:30:00 [3] 27.0 km (10:00 / km) +1300m 8:04 / km
shoes: Adidas Supernova Control
Totally bloody fantastic day running from Lake Louise to Skoki Lodge and back. The weather was perfect, the larches have all turned a luminescent yellow and awesome company. Route went from Fish Creek trailhead up to Temple Lodge, Boulder Pass, Deception Pass, Skoki Lodge for lunch, Skoki Lakes, Packers' Pass, and then following our steps back down from Boulder Pass.
The two Skoki Lakes were an amazing blue colour which was so stunning in contrast to the yellow larches. Some of us couldn't resist but strip off for a quick dip. Perfect :)
The two Skoki Lakes were an amazing blue colour which was so stunning in contrast to the yellow larches. Some of us couldn't resist but strip off for a quick dip. Perfect :)
Sunday Sep 14, 2008 #
Orienteering race 15:58 [5] *** 2.7 km (5:55 / km) +25m 5:39 / km
spiked:20/22c shoes: Nike Free 5.0 (grey/green)
FWOC Sprint champs at the Calgary Zoo. 1st, for a clean sweep of club champs races, ahead of Dougal in 18 min something. Really fun race and tricky to do quickly as, mainly on the north side of the river, there are many little twists and turns in the main paths and they come up really quickly, so you definitely need to keep focussed and reading the map.
I think it would be quite interesting to have a race here with a stronger field. It has the potential to be really fast but the navigation could really catch people out.
I came undone at #10 by not reading the map enough and dropped at least 30s, so quite a big mistake for a sprint. I made a small, 15s error at #2 for the same reason and had a few hesitations at about 4 controls.
I feel like I missed out on some of the fun because I was too focussed and didn't notice any of the animals! We ran past snow leopards, elephants and pink flamingos, and I didn't notice any of them! A walk around after my race was amusing as I discovered all that I had ignored. It makes me wonder how many bears I've run past in the last 3 years.
I think it would be quite interesting to have a race here with a stronger field. It has the potential to be really fast but the navigation could really catch people out.
I came undone at #10 by not reading the map enough and dropped at least 30s, so quite a big mistake for a sprint. I made a small, 15s error at #2 for the same reason and had a few hesitations at about 4 controls.
I feel like I missed out on some of the fun because I was too focussed and didn't notice any of the animals! We ran past snow leopards, elephants and pink flamingos, and I didn't notice any of them! A walk around after my race was amusing as I discovered all that I had ignored. It makes me wonder how many bears I've run past in the last 3 years.
Thursday Sep 11, 2008 #
Running 29:00 [3] 6.0 km (4:50 / km) +20m 4:45 / km
(sick) shoes: Nike Free 5.0 (grey/green)
It was a beautiful day and I thought an easy run might help me feel better, so wandered off and through UofC. Threw in a faster 800m on the way back, same one I did a few weeks back. Kept it easy and was done in 2:53. Not super fast but notable because it's reasonably fast for me and felt easy.
Wednesday Sep 10, 2008 #
Note
(sick)
Have a sore throat and sniffles. I'm getting a cold I think.
Saturday Sep 6, 2008 #
Orienteering race 51:15 [5] *** 6.9 km (7:26 / km) +15m 7:21 / km
spiked:20/24c shoes: VJ Integrator
FWOC Long Distance champs on an area not usually suited to long distance orienteering, ie, almost dead flat, only 800m by 1km in area, and covered in tracks. Won, despite one huge mistake, a couple more decent ones, and some bobbles. Lost nearly 9min overall. Navigated pretty well, though just lost some concentration, tried to run a bit hard in places without having a good plan already, and failed to see the best in route on some legs. Pretty happy with the run though.
Wednesday Sep 3, 2008 #
Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: VJ Integrator
Orienteering race 25:05 [4] *** 4.0 km (6:16 / km) +145m 5:19 / km
spiked:14/18c shoes: VJ Integrator
FWOC Middle Distance champs. 1st place ahead of Damian K. Had a good run, as you would expect at Nose Hill. Lost close to a minute, I guess, from small wobbles, and another 20s from a poor route choice. Kept good flow, head up, and navigating ahead. Slow up the hills compared to Damian.
Orienteering 15:00 [3] 1.5 km (10:00 / km) +65m 8:13 / km
shoes: VJ Integrator
Picking up controls.
Monday Sep 1, 2008 #
Orienteering race 31:54 [3] ***** 3.9 km (8:11 / km) +115m 7:08 / km
spiked:12/15c shoes: VJ Integrator
2nd leg of the Barebones relay, a middle distance course. I consider this a good race, despite making about 4min of mistakes (2 decent mistakes and one which was luckily a bit smaller), I pushed really hard and achieved a slightly better result than usual.
I had the privilege of heading off in the lead but dropped stupidly to 2nd (I think as I never saw another runner) with a 2min error at #1. Pushed hard and nailed the next 3 but missed the tricky little #5 and hit #6 instead. That was a small mistake but I could hear someone behind me. Nailed #7 but didn't pick a sufficiently secure route to #8, missed it, and lost another 1.5min and dropped to 3rd place. The course was a little easier after this and I nailed everything and pushed hard. Finished about 100m behind 2nd.
I had the privilege of heading off in the lead but dropped stupidly to 2nd (I think as I never saw another runner) with a 2min error at #1. Pushed hard and nailed the next 3 but missed the tricky little #5 and hit #6 instead. That was a small mistake but I could hear someone behind me. Nailed #7 but didn't pick a sufficiently secure route to #8, missed it, and lost another 1.5min and dropped to 3rd place. The course was a little easier after this and I nailed everything and pushed hard. Finished about 100m behind 2nd.
Orienteering race 14:17 [5] *** 2.0 km (7:09 / km)
spiked:17/18c shoes: VJ Integrator
5th and last leg of Barebones relay a sprint race. Cool little area around the YMCA with lots of little tracks, tiipiis, and small contour detail. An awesome race but with a fatal flaw. I could've won the relay ...
I set off in 3rd place behind Emily Kemp and Eric Bone. I guess Eric was about 30s ahead and Emily 1min. Didn't have an ideal route into #1 but running well and smoked the next 4. I could see Eric about 50m ahead as I ran into #4. Spiked #6 but in a spectacular brain explosion, I read the wrong control number and didn't punch it ... spent about 1:45 running around in circles before confirming it was the right control and checking the number again. Doh! Screamed off after this and ran really well, couldn't have lost more than 5s till #16 when I caught Emily and didn't read that leg properly dropping 20s. Still ran away from Emily and took 3rd place.
I set off in 3rd place behind Emily Kemp and Eric Bone. I guess Eric was about 30s ahead and Emily 1min. Didn't have an ideal route into #1 but running well and smoked the next 4. I could see Eric about 50m ahead as I ran into #4. Spiked #6 but in a spectacular brain explosion, I read the wrong control number and didn't punch it ... spent about 1:45 running around in circles before confirming it was the right control and checking the number again. Doh! Screamed off after this and ran really well, couldn't have lost more than 5s till #16 when I caught Emily and didn't read that leg properly dropping 20s. Still ran away from Emily and took 3rd place.