Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: markg

In the 30 days ending Apr 30, 2011:

activity	#	time	miles		km		+m
Running	13	9:16:16	64.19	(8:40)	103.3	(5:23)	2518
Cycling	2	1:14:30	15.53	(12.5/h)	25.0	(20.1/h)	320
Orienteering	1	28:00	1.24	(22:32)	2.0	(14:00)	95
Total	15	10:58:46	80.96	(8:08)	130.3	(5:03)	2933

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Monday Apr 25, 2011 #

7 AM

Running long 1:13:00 [2] 14.1 km (5:11 / km) +360m 4:35 / km
ahr:146 max:169 shoes: Asics DS Trainer 13

Long run from my parents' over to Stromlo and up to the boom gate where I met Dad and did a loop over the back in Stoney Creek. A nice morning for it and enjoyed the single track running up the mountain.

Friday Apr 22, 2011 #

Event: Frazzle Rock Easter 2011

3 PM

Running 43:00 [2] 7.2 km (5:58 / km) +185m 5:18 / km
shoes: Nike Free 5.0 (grey/green)

Easy run with dad from the top of Stromlo down into the old Stoney Creek map. Right ankle a bit funny still.

Thursday Apr 21, 2011 #

7 AM

Running 35:00 [2] 7.1 km (4:56 / km) +180m 4:23 / km
shoes: Asics DS Trainer 13

A quick lap around Narrabundah Hill from my parents' popping over the summit a couple of times. Slightly chill morning, enough of a reason to put some cool weather running gear on, though I got a bit warm later in the run. It was nice watching the fog lift from Mt Stromlo.

Sunday Apr 17, 2011 #

6 AM

Running long 1:20:00 [2] 14.7 km (5:27 / km) +530m 4:37 / km
shoes: Asics DS Trainer 13

Long run from the Andersons' in the Gap with Ian and Jules. Did standard sort of loop up Sth Boundary Rd, Gold Ck Tr, Goanna Tr down to Gap Ck, up Quail to Highwood Rd and back along Sth Boundary Rd. Ran with Ian until Highwood Rd but then he took off down Gap Ck Rd. Hills felt very hard today. A bit disappointed actually because I thought I was getting stronger on the hills.

Spent the first half of the run dreaming about bacon with maple syrup, which was on the breakfast menu the last time I ran from the Andersons'. I thought it was an omen for a tough run but the craving faded thankfully - nothing worse than running while craving something to eat.

9 AM

Running 14:00 [3] 3.0 km (4:40 / km) +70m 4:11 / km
shoes: Asics DS Trainer 13

After getting the car back to Megan, the bacon cravings returned, so I jogged to the local shops and back. Breakfast of toast, fried eggs, bacon and maple syrup followed :)

Friday Apr 15, 2011 #

5 AM

Running warm up/down 43:15 [2] 6.5 km (6:39 / km) +60m 6:22 / km
shoes: Asics DS Trainer 13

6 AM

Running intervals 10:44 [5] 3.3 km (3:15 / km)
shoes: Asics DS Trainer 13

2 x (4 x (410m, 2 min jog), 5 min jog) up at the reservoir. First time running there in the morning, had to dodge lots of dogs and their walkers. Felt pretty crappy - my stomach was all gassy and bloated - but it didn't seem to bother me during the efforts.

Time were 1.18, 1.22, 1.18, 1.19, 1.22, 1.22, 1.23, 1.20.

Wednesday Apr 13, 2011 #

7 PM

Running 1:05:00 [2] 9.7 km (6:42 / km) +345m 5:41 / km
shoes: Asics DS Trainer 13

Night run around Coot-tha with Anna and Mikko. The track is rough in parts and was a bit nervous about my ankle, particularly when I only had my own little headlamp for illumination. I had one wobble on the ankle but it's getting sore from the awkward landings more than anything. Felt pretty strong and only tired on the final hill out of Simpsons Falls.

Sunday Apr 10, 2011 #

9 AM

Running warm up/down 20:00 [3] 4.0 km (5:00 / km) +93m 4:29 / km
shoes: Jalas FLX

Jog up and down the country road. Turned out to be more fun than the orienteering.

Orienteering 28:00 [2] 2.0 km (14:00 / km) +95m 11:19 / km
shoes: Jalas FLX

Mt Peel on the outskirts of Toowoomba. I'll add this to my list of places not to run at again. Poor terrain, poor map, poor setting. Couldn't be bothered.

C • Ouch 1

Running 10:00 [1] 1.0 km (10:00 / km) +40m 8:20 / km
shoes: Jalas FLX

Jog back to the finish.

Saturday Apr 9, 2011 #

9 AM

Running 1:00:00 [2] 12.5 km (4:48 / km) +225m 4:24 / km
ahr:154 max:174 shoes: Adidas Supernova Cushion 7

Easy middling length run from the in-laws to Picnic Point. Nice view from the Point but unfortunately a boring route along the footpath.

Thursday Apr 7, 2011 #

5 PM

Running tempo (Smashfest) 24:17 [3] 5.1 km (4:46 / km) +200m 3:59 / km
ahr:179 max:186 shoes: Adidas Supernova Control 9

My first attempt at Smashfest, the 5.1km loop around Anzac Park, with Mat, Anna, and Dan. Pretty pleased with the time for a first attempt and I could also feel some fatigue from the unfamiliar cycling yesterday. Hopefully I can knock a couple of minutes off.

Wednesday Apr 6, 2011 #

8 AM

Cycling (Commute) 39:00 [2] 12.5 km (19.2 kph) +165m

I decided that the weather has finally cooled enough to make riding pleasant so rode to work for the first time in months. Felt stronger and fitter on the bike than I have previously. I wore my polar but HR readings are still uselessly intermittent.

5 PM

Cycling (Commute) 35:30 [3] 12.5 km (21.1 kph) +155m

Ride home. My backside is really appreciating the new nicks (courtesy of my sister at Christmas) and the saddle swapped over from my mtb.

Tuesday Apr 5, 2011 #

1 PM

Running intervals 9:00 [4] 2.5 km (3:36 / km)
shoes: Adidas Supernova Control 9

Lunchtime intervals from KG. I had planned 4x4/3 but my right foot was a bit achey and I started to develop a stitch so slowed partway into #3 and jogged the rest of the way. Polar still being mostly useless. It's possibly time to get a new strap.

Running warm up/down 41:00 [2] 6.8 km (6:02 / km) +65m 5:45 / km
shoes: Adidas Supernova Control 9

Friday Apr 1, 2011 #

5 PM

Running warm up/down 16:30 [2] 3.0 km (5:30 / km) +75m 4:53 / km
shoes: Adidas Supernova Control 9

Running tempo 11:30 [3] 2.8 km (4:06 / km) +90m 3:32 / km
ahr:178 max:187 shoes: Adidas Supernova Control 9

Quick threshold run around a loop going past the Hut environmental education centre in Chapel Hill which is about 1.4km with 45m climb. Felt good and should have done more had I had more time.

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