Training Log Archive: markgIn the 30 days ending Jun 30, 2012:
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Friday Jun 29, 2012 #
6 AM
Running 42:00 [2] 8.0 km (5:15 / km) +280m 4:28 / km
shoes: Asics DS Trainer 13
Run up Coot-tha and back. Struggled and pretty tired afterwards.
Tuesday Jun 26, 2012 #
8 AM
Cycling (Commute) 33:00 [3] 12.5 km (22.7 kph) +190m
New commute record, mainly due to a good run with lights and road crossing.
Monday Jun 25, 2012 #
5 PM
Running 25:00 [2] 5.6 km (4:28 / km) +60m 4:14 / km
shoes: Adidas Supernova Control 9
Caught the bus from work to UQ and then ran to the Nudgee Junior pool to pick up Ewan, who was watching Megan swimming. The bus was late so I tried to keep the pace up to make up some time. Felt pretty good but left leg was feeling really uncoordinated and I really had to focus on it to get a nice stride.
Sunday Jun 24, 2012 #
10 AM
Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: Asics DS Trainer 13
Running 16:30 [4] 3.0 km (5:30 / km) +40m 5:09 / km
shoes: Asics DS Trainer 13
A nice sprint course at the City Botanic Gardens set by Mikko, who had heavily revised the map and scaled it up to 1:4000. I wasn't feeling all that fast and got off to bad start like almost everyone else by failing to read the whole of the first leg and getting trapped. I picked it up earlier than some and only lost about 30s. I started to feel better physically as the race went on and was navigating okay, though relying on my memory of the area more than I should have and losing a few seconds here and there.
Outright split of the day has to go to Tim Effeney for #2 - he took 34s and the next best split was 51s - but his father Peter surely wins the age-based handicap for taking only 53s and having 3rd best split on the same leg.
Outright split of the day has to go to Tim Effeney for #2 - he took 34s and the next best split was 51s - but his father Peter surely wins the age-based handicap for taking only 53s and having 3rd best split on the same leg.
Friday Jun 22, 2012 #
7 AM
Running 32:00 [1] 6.0 km (5:20 / km) +125m 4:50 / km
shoes: Asics DS Trainer 13
Morning run around the 'burbs. Was thinking of an ascent of Coot-tha but was hungry and not feeling great so kept it easy instead. Felt a bit better as it went on and threw in a few short surges.
Wednesday Jun 20, 2012 #
8 PM
Strength & Conditioning 10:00 [2]
Did single leg squats again, trying to concentrate on form, particular keeping knee aligned not letting feet pronate. Right leg is okay, left is sort of wobbly which matches apparent strength of arch muscles. Left hammy was tight and complained near the end.
Sunday Jun 17, 2012 #
Note
(rest day)
Sore after yesterday, calves back to recent trick of getting really tight.
6 AM
Running long 1:19:00 [3] 14.8 km (5:20 / km) +455m 4:38 / km
shoes: Asics DS Trainer 13
Long run from home via Clare's to meet the rest of the gang, then out through Gap Cr, up Quail Tr, where I left the others and headed back by climbing up Highwood Rd Tr then following the road along the top to Honeyeater and down to home. I was trying to be strong up the hills and succeeded to begin with but legs were pretty stuffed by the top of Quail.
Thursday Jun 14, 2012 #
Note
(rest day)
Legs sore again.
Wednesday Jun 13, 2012 #
6 PM
Orienteering race 37:21 [3] 7.9 km (4:44 / km) +170m 4:16 / km
shoes: Asics DS Trainer 13
NightNav in St Lucia. Had hoped to make it two from two but had a few screw-ups and even without those I'm not sure I would have beaten Rachel. First mistake, if we exclude route, was assuming the two guys standing at #2 looking dumbfounded were doing so because they hadn't found the control when they had actually just stopped to plan their route. Second big mistake was not finding the little path down into #10. I found something that could have been it but it appeared to disappear into someone's yard. Without those I would have been in range of Rachel.
Tuesday Jun 12, 2012 #
Note
Glutes pretty sore.
Monday Jun 11, 2012 #
1 PM
Strength & Conditioning 10:00 [3]
Did a short session of single leg squats plus hip rotators and ankle inversion and eversion.
Saturday Jun 9, 2012 #
Note
(sick)
Still trying to throw this bloody cold! A little bit snotty but mostly it's cough.
Tuesday Jun 5, 2012 #
Note
(sick)
Still sick.