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Training Log Archive: markg

In the 30 days ending Sep 30, 2015:

activity # timemileskm+m
  Alpine Skiing3 11:30:00
  Running13 7:26:00 55.55(8:02) 89.4(4:59) 800
  Cycling7 4:13:00 31.07 50.0
  Orienteering4 2:28:26 14.04(10:34) 22.6(6:34) 180
  Strength & Conditioning2 30:00
  Total27 26:07:26 100.66 162.0 980

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Wednesday Sep 30, 2015 #

Cycling (Commute) 30:00 [2]

12 PM

Running 34:00 [3] 7.0 km (4:51 / km)
shoes: Asics DS Trainer 19

Easy run over through Floriade (muuuuuch people dodging) and Commonwealth Park. Did a tempo stint. Nice day but it's definitely now hayfever season for me in Canberra and eyes were itchy for a while afterwards.

Tuesday Sep 29, 2015 #

Cycling (Commute) 30:00 [2]

Sunday Sep 27, 2015 #

Note

Control 1 from Aus Middle. Description was gully. It's pretty hard to work out what's going on in there but it was on the right of the right angle rockface.

12 PM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 X-Talon 212 Amber/Silver

Orienteering race 51:01 [5] 5.5 km (9:17 / km)
shoes: Inov8 X-Talon 212 Amber/Silver

Aus Middle Distance champs at Petticoat Gully. Shocker and well down the results list. Lost heaps of time through to #7, lost my sense of humour, and was contemplating pulling the pin but by this time was running with Dave Brownridge and (from time to time) Henry McNulty so kept plodding along for a while and gradually got my mojo back. Eventually I couldn't keep up the pace and fell off the back of the train.

Notable mistakes at #1 (I thought control features had to be mapped?), #2, #4, #6 and #7. Got my act together until a little mistake at #15, then sloppy through the sequence of short controls (paying too much attention to Henry) including a big one #17. Lost a little bit on #23 and #24.

When I was doing the right things I was fine but I just kept switching off ... sick of being so inconsistent.

Saturday Sep 26, 2015 #

Event: 2015 Australian Orienteering Carnival
 
3 PM

Orienteering race 46:55 [5] 7.5 km (6:15 / km)
ahr:177 max:186 shoes: Inov8 X-Talon 212 Amber/Silver

Vic Middle Distance champs at Creswick Diggings. Summary is a terrible start, followed by a good middle section, then legs and brain faded near the end. Lost 20s at #1 being careless (I took the easy track route but didn't pick a good attack point) and hitting the women's 1st control, then misread the contour detail around #2 and ran right past it a couple of times before getting it at the same time as Jase from 2min behind. Took off solidly to #3 but got distracted by a nearby control and lost anoth 20s. Shep came through from 4min on #5 and I more-or-less kept with him but the pace was too high and I popped at #14 (HRM says I did 23min at ave 93% max HR from 2-14 and that's based on a max value I haven't seen in a while). Dropped my pace but was pretty tired and began making some silly little errors and lost another 1.20 across 15, 17 and 19. Disappointing effort but still managed an okay result. 8th Aussie, I think.

Vic Middle Champs (26/09/2015)

PTE 5.0

Running warm up/down 17:00 [2] 2.5 km (6:48 / km)
shoes: Inov8 X-Talon 212 Amber/Silver

Wednesday Sep 23, 2015 #

1 PM

Running intervals 37:00 [3] 7.7 km (4:48 / km) +90m 4:32 / km
ahr:154 max:182 shoes: Asics DS Trainer 19

Sort of an easier Mona session but was focused more on work than running and kept forgetting to start or stop intervals. Gave up after a while. Still did about 9min of efforts.

PTE 3.3

Tuesday Sep 22, 2015 #

8 PM

Strength & Conditioning 15:00 [3]

Calves/achilles, feet, glutes, rolling

Monday Sep 21, 2015 #

12 PM

Running 37:00 [4] 7.7 km (4:48 / km) +200m 4:15 / km
ahr:161 max:180 shoes: Nike LunarGlide+ 5 grey/blue

After a weekend run fail I decided to concede that tapering has started and changed my original plan of a tempo run for a more comfortable run on Mt Ainslie.

PTE 3.7

Friday Sep 18, 2015 #

Cycling (Commute) 40:00 [2] 10.0 km (15.0 kph)

1 PM

Running intervals 42:00 [4] 9.2 km (4:34 / km)
ahr:162 max:180 shoes: Asics DS Trainer 19

Mona fartlek at O'Connor Oval. Pushed pretty hard. On pace was about 3.10 and off about 4.10 and covered 5.6km.

PTE 4.2

Thursday Sep 17, 2015 #

1 PM

Running 27:00 [3] 5.4 km (5:00 / km) +90m 4:37 / km
(rest day) shoes: Nike Flyknit Lunar1

Ploddy recovery run with some dynamic stretching. Left ankle feeling good surprisingly. Saw a few controls out at the back of Ainslie.

Wednesday Sep 16, 2015 #

12 PM

Orienteering 32:00 [4] 5.6 km (5:43 / km) +160m 5:00 / km
ahr:169 max:181 shoes: Inov8 X-Talon 212 Amber/Silver

Lunchtime event at Campbell Park and last opportunity for an event prior to Aus champs. Was going to practice traffic-light stuff and modulating my speed but it just didn't seem to fit this course - good compass and contouring practice though. Managed to find a rabbit hole with my left foot and ankle is a bit sore now.

Mid-week (16/09/2015)

PTE 4.4

Tuesday Sep 15, 2015 #

6 PM

Running warm up/down 27:00 [3] 3.9 km (6:55 / km)
shoes: Asics DS Trainer 19

Running intervals 36:00 [5] 9.1 km (3:57 / km)
ahr:173 max:183 shoes: Asics DS Trainer 19

10 x 700m with alternating 160/200m recoveries with the Bilbys Tri Squad. Pace was mostly in the 3.20s with one 3.31 and the last in 3.15. I had been looking forward to running with people but there was no-one going the same pace unfortunately.

PTE 5.0

Monday Sep 14, 2015 #

Cycling (Commute) 33:00 [2] 10.0 km (18.2 kph)

Sunday Sep 13, 2015 #

Note
(rest day)

Saturday Sep 12, 2015 #

Event: ACT Sprint Distance Championships
 
10 AM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 X-Talon 212 Amber/Silver

11 AM

Orienteering race 18:30 [4] 4.0 km (4:38 / km) +20m 4:31 / km
ahr:178 max:186 shoes: Inov8 X-Talon 212 Amber/Silver

ACT Sprint Champs. Great course, very tricky, but I had a shocker in the 2nd half and dropped from the lead to 1:45 down :( Had a big miss at #14, missing a turn in a spot on the ANU campus where I did exactly the same thing a few months ago, then a couple of small losses in traps, then another big loss in the open stuff at the end ... Reckon I lost a little time entering #9 the wrong way too. Good job by Matty Doyle to keep it nice and clean.

ACT Sprint Champs (12/09/2015)

PTE 4.2

Friday Sep 11, 2015 #

Note
(rest day)

Legs sore

Cycling (Commute) 40:00 [2] 10.0 km (15.0 kph)

Thursday Sep 10, 2015 #

12 PM

Running intervals 44:00 [4] 9.2 km (4:47 / km)
shoes: Asics DS Trainer 19

Mona fartlek at O'Connor oval. My legs were dead after the run down Ainslie yesterday so my pace was lacking. It seemed hot. Not sure when 17 deg became hot ...

PTE 4.3

Wednesday Sep 9, 2015 #

12 PM

Running 45:00 [4] 9.1 km (4:57 / km) +290m 4:16 / km
ahr:160 max:183 shoes: Nike Flyknit Lunar1

Lunchtime run over the top of Mt Ainslie. Legs smashed from the run down. Lovely day but starting to get too warm to get away with not showering.

PTE 4.1

Tuesday Sep 8, 2015 #

Cycling (Commute) 40:00 [2] 10.0 km (15.0 kph)

8 PM

Strength & Conditioning 15:00 [3]

Calves/achilles plus glutes

Monday Sep 7, 2015 #

Cycling (Commute) 40:00 [3] 10.0 km (15.0 kph)

1 PM

Running 27:00 [3] 5.9 km (4:35 / km) +100m 4:13 / km
ahr:155 max:172 shoes: Nike Flyknit Lunar1

Back of Ainslie

PTE 3.1

Friday Sep 4, 2015 #

Alpine Skiing 5:00:00 [3]

Full day at Coronet

Thursday Sep 3, 2015 #

Alpine Skiing 3:00:00 [3]

Afternoon at Cardrona

Wednesday Sep 2, 2015 #

Alpine Skiing 3:30:00 [3]

Another afternoon at Coronet Peak
7 AM

Running 33:00 [3] 6.7 km (4:56 / km) +30m 4:49 / km
ahr:140 max:163 shoes: Nike LunarGlide+ 5 grey/blue

Out and back along the shore of Lake Wakatipu.

PTE 3.2

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