Training Log Archive: markgIn the 30 days ending Jun 30, 2013:
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Tuesday Jun 25, 2013 #
Note
(sick)
I'm in perfect health for the first day of my holiday: sore throat and drippy nose. Getting up at 4am for our flight out tomorrow isn't going to help but hopefully I'll be recovered for a full day of skiing the day after.
Sunday Jun 23, 2013 #
10 AM
Orienteering 25:57 [2] 3.9 km (6:39 / km)
shoes: VJ Sticky
Promotional event at Banks St Reserve. Had thought about trying to make it into some training exercises but that was before I had seen the itsy-bitsy map. Instead tried to focus on know my route and executing it proactively instead of reactively. Mostly this was a no-brainer but got caught out by a couple of little weird bits on the map. Was just cruising pace-wise. Twisted my ankle (the right again) a bit on the 4th control and it was sore for most of the run. The achilles felt okay but I've still been getting some mild aches in the general region. I think I'll just have to keep monitoring it.
Saturday Jun 22, 2013 #
7 AM
Running 1:10:00 [2] 12.5 km (5:36 / km) +400m 4:50 / km
shoes: Adidas Supernova Control 9
Easy test run with Anna, Clare and James. My achilles felt good except a short period a few minutes after the first hill where I had mild burning feeling. It passed and I kept on running and it was fine for thereafter. Had a few more aches during the day too.
Thursday Jun 20, 2013 #
Note
(injured)
There's still some soreness this morning, so I'll give it a rest and pick up my achilles and calf exercises. I wonder how much green tea it will take to calm it down ...
Wednesday Jun 19, 2013 #
4 PM
Running 29:27 [3] 6.5 km (4:32 / km) +90m 4:14 / km
shoes: Nike Free 3.0 v3
Usual commute. Felt quite spry and strong at the beginning which was good as I was running late again and needed to push the pace. As soon as I pulled up at school I could feel my achilles to the extent I was limping. I was thinking 'oh @#$%, here we go again' but it settled after the car ride home. I'll have to see what it's like in the morning but I'm feeling optimistic.
Sunday Jun 16, 2013 #
10 AM
Orienteering race 1:16:00 [3] 9.1 km (8:21 / km) +330m 7:04 / km
shoes: VJ Sticky
OY at Cotswold Bluff. Had a good run with only one real mistake (1min) and some time lost in hesitations on a handful of controls. I started the race with no warm up because I was running around helping Ewan go to the toilet, preparing a sandwich, etc. I even asked Mat to register for me because I was running out of time. The main challenge I had today was reading the rock; it was the cause of most of my hesitations and the mistake and some of the route choices weren't planned as well as they could have been. One the plus side I was feeling pretty good physically, I was actively thinking about when I could push the pace safely, and my direction while running on compass was reliable. Could have been 2min quicker, maybe a fraction more, but really happy overall and with my general form of late and I'm feeling good about my preparations for the Aus champs.
While it's a ego boost to have the fastest km rate by 2min/km, it's a shame that there isn't greater depth in Qld at the moment.
While it's a ego boost to have the fastest km rate by 2min/km, it's a shame that there isn't greater depth in Qld at the moment.
Friday Jun 14, 2013 #
2 PM
Running (Commute) 31:13 [2] 6.5 km (4:48 / km) +90m 4:29 / km
shoes: Asics Hyperspeed 4
Homewards commute.
Thursday Jun 13, 2013 #
Note
slept:5.5 (rest day)
Bailed on my planned homewards commute because of lack of sleep. Went back to the physio tonight and endured plenty more excruciating hip and groin release while he tortured me by telling me about the property at the foot of a ski resort on the south island of NZ that he bought cheap ...
One the positive side, my hip is responding so it's looking less likely there's any real damage. This was the verdict the last time I had this problem however - it would be nice to get some understanding of the cause.
One the positive side, my hip is responding so it's looking less likely there's any real damage. This was the verdict the last time I had this problem however - it would be nice to get some understanding of the cause.
Wednesday Jun 12, 2013 #
6 PM
Running 30:33 [3] 6.6 km (4:38 / km) +200m 4:01 / km
shoes: Mizuno Wave Elixir 8
NightNav at Taringa. It was a fun race, starting off in a big bunch with Olly, Nicko and James. Ran at the front but wasn't clean enough to make a break. James and I were together at about 2/3 distance but then took different paths with Nicko on my tail. Then my map fell apart and with it the race as I pieced together the last control wrong and took a big detour, allowing Nicko past for the win. Good fun, pretty solid pace without killing it, except on the hills where I worked hard. Don't know why the course setters/mappers can't get the controls in the right place ...
Tuesday Jun 11, 2013 #
1 PM
Running 40:00 [2] 8.1 km (4:56 / km) +90m 4:41 / km
shoes: Nike Free 3.0 v3
Easy run. Planned this to be an easy week which is good timing because I've got a mild case of the virus the rest of the family has. Niggles in left ITB and left achilles.
Monday Jun 10, 2013 #
Note
(rest day)
Did a good ITB, quad and glute session on the roller and ball.
Sunday Jun 9, 2013 #
Note
(rest day)
Family day. I'm wondering if I'm coming down with the cold everyone else at home has had ...
Saturday Jun 8, 2013 #
6 AM
Running long 1:50:00 [2] 17.9 km (6:09 / km) +450m 5:28 / km
shoes: Mizuno Wave Elixir 8
Long run from Anzac Park with Mat, and Clare and Katelyn. Ran Simpson's Falls, Channel 9, lookout, Frosty's lower and a final loop of Anzac Park to get the distance up and take my weekly total to 60km. I felt ok but not definitely not spritely. Plagued by a funny left ankle on the downhills and rougher stuff, it felt like I'd sprained it recently, which I haven't. Weird. I had a nice berry muffin at Bean on Dean after but it couldn't compete with the smell of the egg, bacon and avo sourdough that everyone else had.
It's the end of a good week of training. Time for a day off and to hit the roller and ball.
It's the end of a good week of training. Time for a day off and to hit the roller and ball.
Friday Jun 7, 2013 #
8 AM
Running (Commute) 37:00 [1] 6.5 km (5:42 / km) +90m 5:19 / km
shoes: Mizuno Wave Elixir 8
From school drop-off to work. Legs feeling okay but was starting to feel energy depleted at Roma St.
Thursday Jun 6, 2013 #
4 PM
Running tempo (Commute) 32:00 [3] 6.5 km (4:55 / km) +90m 4:36 / km
shoes: Mizuno Wave Elixir 8
Harder effort from work to school pickup. Got a bad run with the lights but made up for it pushing sub-4min/km along the river. Happy with the way I kept up the pace though, feeling the benefit of some training.
Tuesday Jun 4, 2013 #
1 PM
Running (Recovery) 35:00 [2] 7.1 km (4:56 / km) +90m 4:38 / km
shoes: Nike Free 3.0 v3
From work over Enoggera Ck around some playing fields and back around the golf course. Was very ploddy but did 6 run-throughs to keep it fun and was solid up the hills on the way back.
6 PM
Running hills 24:00 [4] 6.0 km (4:00 / km) +200m 3:26 / km
shoes: Mizuno Wave Elixir 8
4 x 1.5km/50m hill ints with walk and jog recovery at Toowong Cemetery with Anna and James. It was pretty tough work. The gradient is really variable including some flat and even slightly downhill bits so it's hard to keep the intensity up. My legs were starting to feel pretty fatigued by number 3 and was getting toward spew point at the top of the climb.
I was completely smashed afterwards but recovered with an excellent meal: leftover beef stew with mashed potatoes, followed by leftover red curry and rice, and finishing up with flourless chocolate cake and raspberries.
Times: 6:00, 5:50, 5:55, 6:00.
I was completely smashed afterwards but recovered with an excellent meal: leftover beef stew with mashed potatoes, followed by leftover red curry and rice, and finishing up with flourless chocolate cake and raspberries.
Times: 6:00, 5:50, 5:55, 6:00.
Running warm up/down 48:00 [2] 6.9 km (6:57 / km)
shoes: Mizuno Wave Elixir 8
Warm up, floats and warm down.
Monday Jun 3, 2013 #
2 PM
Running (Commute) 37:48 [2] 8.5 km (4:27 / km) +90m 4:13 / km
shoes: Adidas Supernova Control 9
QUT to UQ commute. Picked the pace up so I wasn't late for school pickup. Heel felt fine but Achilles a fraction below its best afterwards.
Sunday Jun 2, 2013 #
9 AM
Running 1:05:00 [0] 1.9 km (34:13 / km)
shoes: Adidas Supernova Control 9
Easy course at Stockyard Ck with the boy. It was all going well, we were burning lots of 'FIRE ROCKETS!!!', then we hit the grassy patch under the power line that was hiding lots of spear grass and other nasties and the pace dropped as we dealt with seed retrieval from socks, shorts and shoes and negotiated several piggy back arrangements.
Saturday Jun 1, 2013 #
8 AM
Running 20:00 [1]
shoes: Mizuno Wave Elixir 8
Easy jog to test out my heel and calf. Ran up to the reservoir but then ran into Clare walking Oscar so did a lap and a half chatting to her before jogging home. Ice and muscle release seems to have helped but I could feel the heel until I was nearly home.