Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: markg

In the 30 days ending Sep 30, 2011:

activity

time

miles

Running

10:42:57

74.34

(8:39)

119.64

(5:22)

2300

Orienteering

1:48:32

9.38

(11:34)

15.1

(7:11)

Stretch & Massage

45:00

Strength & Conditioning

10:00

Total

13:26:29

83.72

134.74

2300

[1-5]

12:31:29

2:05

0:00

» now

Thursday Sep 29, 2011 #

1 PM

Running 21:00 [2] 4.0 km (5:15 / km) +70m 4:50 / km
shoes: Nike Free 5.0 (grey/green)

Recovery run around the block at lunch. Did a few ~30s surges and some shorter run-throughs, then a few dynamic stretching things.

Wednesday Sep 28, 2011 #

6 AM

Running intervals 10:00 [4] 2.8 km (3:34 / km) +70m 3:10 / km
shoes: Asics DS Trainer 13

Mona's fartlek (2nd hand voodoo?) session around Chapel Hill. Didn't feel great - a bit tight and heavy - but that's not surprising given it's the first run I've done in almost a week. Good to wake the body up again before the weekend's races.

Running warm up/down 22:39 [2] 4.4 km (5:09 / km) +90m 4:40 / km
shoes: Asics DS Trainer 13

8 PM

Stretch & Massage 45:00 [0]

Good roller and stretch session.

Strength & Conditioning 10:00 [0]

Did some of my ankle exercises.

Sunday Sep 25, 2011 #

Running 30:00 [1] 3.0 km (10:00 / km)
shoes: Asics DS Trainer 13

Running around the City Botanic Gardens checking control sites for a sprint that Ugly Gully is insisting on running during the second Oceania carnival weekend.

Thursday Sep 22, 2011 #

6 PM

Running race 22:49 [4] 5.1 km (4:28 / km) +195m 3:45 / km
shoes: Asics DS Trainer 13

Smashfest with Anna, Mat, and Clive for the first time. Figured this was going to be a big test and was hoping I could hang to Clive and nearly did, coming in only 9s behind him and he was only 6s of his best. I smashed my previous best on this course by 1.20! Stoked.

C • nice 5

Running warm up/down 9:00 [2] 1.8 km (5:00 / km)
shoes: Asics DS Trainer 13

Monday Sep 19, 2011 #

1 AM

Running hills (Short Hill Sprints) 2:40 [5] 0.9 km (2:58 / km)
shoes: Nike Free 5.0 (grey/green)

10 x 16s sprints with walk/jog recovery of ~1.30-2.00. Hot day.

Running 35:00 [3] 5.4 km (6:29 / km)
shoes: Nike Free 5.0 (grey/green)

Warm up around the block, recovery and a short warm down.

Saturday Sep 17, 2011 #

7 AM

Running long 2:05:00 [2] 22.0 km (5:41 / km) +700m 4:54 / km
shoes: Asics DS Trainer 13

Long run from Wendy's and Lance's place mostly with Rachel but with Lance, Wendy and Mat in the earlier parts, and by myself for an extra little loop. Route consisted of the warmup loop, up past Simpson's Falls to Channel 9, down Jacksonia, up Quayle Tr and Highwood Rd Tr, along road to lookout, down Slaughter Falls, along road, then separated from Rachel and ran up Simpson's Falls and back down to Wendy's via the rocky track. My legs felt a bit heavy from the beginning, thanks to yesterdays sprints, but I coped well with the distance and climb. Could feel the heat in the air quite early.

Friday Sep 16, 2011 #

6 AM

Running intervals 10:48 [5] 3.44 km (3:08 / km)
shoes: Asics DS Trainer 13

8 x 430m up at the reservoir with 350m easy jog recovery (~3.30 cycle). Times 79-84. Didn't feel super fast and wasn't all that motivated but was reasonably consistent.

Running warm up/down 42:00 [2] 6.5 km (6:28 / km) +60m 6:11 / km
shoes: Asics DS Trainer 13

Warm up, cool down, and recoveries.

Sunday Sep 11, 2011 #

11 AM

Orienteering race 1:32:34 [3] 8.0 km (11:34 / km)
shoes: Jalas FLX

Local event at Passchendaele. Beforehand I was thinking of 8min/km but after getting stuck in some ugly green on the way to #1, messing up #2, running of the map on #4, and making a 5 min parallel error on #5, that wasn't going to happen. At that point I seemed to have made all the errors I needed to and had a good run for the remainder, lost a few seconds here and there but I don't think any were significant. Felt strong running to the end.

Saturday Sep 10, 2011 #

7 AM

Running warm up/down 10:00 [1] 1.9 km (5:16 / km)
shoes: Asics DS Trainer 13

At the Summit for a Cyclones camp and it was bloody freezing so went for a quick morning run to warm up.

10 AM

Orienteering (Line) 14:50 [3] 1.3 km (11:25 / km)
shoes: Jalas FLX

Short line course at Cascades to get into the terrain before doing something more serious. Got into it after a 100m or so but lost it a bit in a massive boulder field.

11 AM

Orienteering 1:08 [3] 5.8 km (12 / km)
shoes: Jalas FLX

Control picking exercise. Fluffed the first one so started again but then nearly screwed it up again. After that I navigated pretty well, particularly on the longer legs with a few little mistakes and couple of more significant ones. Nearly stepped on a sleepy black snake, the first snake I've ever seen while orienteering in Australia. Really enjoyed running at Cascades.

12 PM

Running 27:00 [2] 5.0 km (5:24 / km)
shoes: Jalas FLX

A bit of trail running at the end.

Thursday Sep 8, 2011 #

6 PM

Running 24:10 [4] 5.1 km (4:44 / km) +200m 3:58 / km
shoes: Asics DS Trainer 13

Smashfest with Anna, Mat, and Wendy. Felt like a pretty good run, holding back in a few places because of poor lighting but also feeling a bit spewy at the tops of the hills. Originally thought I'd knocked 40s off previous best but looking back through my trog found out it was only 7s. Oh well.

Running warm up/down 11:00 [1] 1.9 km (5:47 / km) +40m 5:14 / km
shoes: Asics DS Trainer 13

Wednesday Sep 7, 2011 #

6 PM

Running 54:00 [2] 8.5 km (6:21 / km) +330m 5:19 / km
shoes: Nike Free 5.0 (grey/green)

Evening run up Mt Coot-tha with Wendy and Mat though Wendy turned back early so she could get lost by herself. Started with the downhill alternative, then up Frosties and down Honeyeater. Mat put on a good showing for his second run in months.

Tuesday Sep 6, 2011 #

6 PM

Running intervals 24:00 [4] 5.5 km (4:22 / km) +250m 3:33 / km
shoes: Adidas Supernova Control 9

8 x 3min with 1min jog float in the dark around the Anzac Park trails with a good-sized bunch of Cyclones and Connie. I was using my little camping head torch and everybody else had ayups except me. Other people's ayups creating shadows that obscured my light was a bigger challenge than just my weak light. Lots of hills for an interval session, felt sick at the top of a few of them. Managed to run away from Olly up a hill for pretty much the first time ever but he has been injured so it's not much of victory. Connie impressed by staying pretty close the whole way.

C • connie 3

Running warm up/down 19:00 [1] 3.0 km (6:20 / km)
shoes: Adidas Supernova Control 9

Sunday Sep 4, 2011 #

7 AM

Running long 1:37:00 [1] 18.9 km (5:08 / km) +225m 4:51 / km
shoes: Asics DS Trainer 13

Long run from the in-laws, reversing my usual Toowoomba long run route, going down through the CBD, around Queen's Park, up to Picnic Pt, up East Ck, and down West Ck. The run turned into a bit of a grind, mostly because hips and left hammy were feeling tight and sore. Managed to push it out over 90min but can't say I enjoyed it much despite it being a nice morning.

Saturday Sep 3, 2011 #

5 PM

Running tempo 45:51 [3] 10.5 km (4:22 / km) +70m 4:14 / km
shoes: Nike Free 5.0 (grey/green)

3 x ~12min threshold intervals, starting at an easy pace and ramping up over the 12min. No rest between the first 2 but then stomach muscles were sore so spent 10min jogging, stretching and massaging before doing the a final 12min at threshold pace from the start. Felt really good on the last one, nice and relaxed, and easy. Ave pace: 4.27 (some stops in this one), 3:59, 3:42

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