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Training Log Archive: markg

In the 31 days ending Mar 31, 2008:

activity	#	time	miles		km		+m
Running	10	7:53:42	58.07	(8:09)	93.45	(5:04)	512
Strength & Conditioning	1	40:00
Orienteering	1	16:50	1.43	(11:47)	2.3	(7:19)	50	8 /	9c	88%
Total	11	8:50:32	59.5		95.75		562	8 /	9c	88%

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Wednesday Mar 26, 2008 #

Orienteering 16:50 [4] ** 2.3 km (7:19 / km) +50m 6:36 / km
spiked:8/9c shoes: VJ Integrator

Quick dash around one of the 3 loops for tonight's TNT by the Winns. Didn't really concentrate, had trouble reading the black and white map (which had some unusual symbols) but basically went around untroubled except for running straight past 6 and losing 1.5min and not being able to find the tape for 8 (-30s) ... I need to put in a couple of good training sessions soon.

Sunday Mar 23, 2008 #

Running long 1:11:00 [4] 14.5 km (4:54 / km) +297m 4:26 / km
shoes: Adidas Supernova Control

Finally got in another long run. Ran from home up on to Nose Hill, up and down a few times. Not the nicest of days we've had lately but good for running nonetheless.

Friday Mar 21, 2008 #

Note
(rest day)

Thursday Mar 20, 2008 #

Running (Commute) 47:52 [4] 9.7 km (4:56 / km) +30m 4:52 / km
shoes: Nike Free 5.0 (grey/green)

Same as yesterday but I felt a little stronger and ran a little faster. Had a stitch threatening to strike but by actively re-engaging my core (pelvic floor I think) I was able to stop it and it eventually went away.

Wednesday Mar 19, 2008 #

Running (Commute) 50:00 [4] 9.7 km (5:09 / km) +35m 5:04 / km
shoes: Adidas Supernova Control

To work, same route as last time but with a heavier pack this time. Legs got pretty tired in the 2nd half - good strength training I guess.

Tuesday Mar 18, 2008 #

Running 39:00 [1] 5.4 km (7:13 / km) +15m 7:07 / km
shoes: Nike Free 5.0 (grey/green)

Very easy jog (and walk) from work at lunchtime with my colleague, Mike, who isn't a runner. Was nice going slow particularly on such a nice day.

C • Foothills Medal 7

Monday Mar 17, 2008 #

Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
shoes: Nike Free 5.0 (grey/green)

Warm up/down + floats

Running intervals 12:00 [5] 3.3 km (3:38 / km)
shoes: Nike Free 5.0 (grey/green)

3 x 4/3. Another H&H session but felt a stitch coming on during the 2nd int so took a longer float and made the 3rd the final one. Tried to push harder today, thinking I was possibly taking it a bit easy last time, but was hampered by a 35km/hr headwind during the 1st and 2nd ints which really took it out of me.

Wednesday Mar 12, 2008 #

Note
(injured)

Rest day to let sore ankle recover. Butt still really sore; toe much better.

Tuesday Mar 11, 2008 #

Running 40:00 [3] 6.6 km (6:04 / km) +40m 5:53 / km
shoes: Nike Free 5.0 (grey/green)

An easy jog at lunch because it was a sensational day (12 deg!) and I wanted to test out the injuries. The good news is neither my sore toe or butt were an issue but the bad news is I managed to roll my right ankle on a random rock sitting on the footpath. Bugger! It's bothering me a little but hopefully will sort itself out quick.

Monday Mar 10, 2008 #

Note
(injured) (rest day)

Have two injuries from skiing yesterday ... the first is a very sore, possibly broken, toe. No idea how this happened ... the second is a very sore butt, well, pelvis, from falling backwards onto my camera. Typical stupid crash too - had just skied hard down a short steep part of a black run, reached the easy flat part at the bottom, where I stood up, caught an inside edge and stacked. Shameful ...

Friday Mar 7, 2008 #

Running warm up/down 32:00 [3] 6.0 km (5:20 / km)
shoes: Nike Free 5.0 (grey/green)

Warm up and down, and floats between ints.

C • nice web site 5

C • 1

Running intervals (4 x 4/3) 13:30 [5] 3.7 km (3:39 / km)
shoes: Nike Free 5.0 (grey/green)

A 4 x 4/3 session except that my stomach played up again and had to cut the 3rd int short at 1:30. Felt great otherwise - strong all the way through each int, breathing hard but not like I was about to die. Pace is to starting to edge up close to 3:30/km too.

Thursday Mar 6, 2008 #

Note
(rest day)

A bit sore and tight today.

Wednesday Mar 5, 2008 #

Running 47:23 [3] 9.8 km (4:50 / km) +45m 4:44 / km
shoes: Nike Free 5.0 (grey/green)

Commute to work. Optimised the route a little more and dropped 1/2km of the length. Felt pretty strong today, running with a bag didn't bother me as much as usual. It was pretty empty but nonetheless I'm happy about the improvement. Took a map along but didn't read it much; maybe read through 4 legs.

Running warm up/down 13:10 [3] 2.6 km (5:04 / km) +5m 5:01 / km
ahr:146 max:177 shoes: Nike Free 5.0 (grey/green)

For tempo run.

Running tempo 14:40 [4] 3.75 km (3:55 / km) +10m 3:52 / km
ahr:164 max:183 shoes: Nike Free 5.0 (grey/green)

Woo hoo, look at me, training twice in one day! Decided to go hard and do a second session despite being a bit tired from the run in to work this morning. A few muscles complained a bit but I felt pretty good once I warmed up. Pretty tired by the end and could feel I was losing good core posture and as expected ended up with my left hammy problem again.

Tuesday Mar 4, 2008 #

Running warm up/down 24:00 [4] 4.8 km (5:00 / km)
shoes: Nike Free 5.0 (grey/green)

To/from the Talisman Centre and some laps of the track there with butt-kicks, high-knees, bounding, skipping and run-throughs.

Strength & Conditioning 40:00 [3]
shoes: Nike Free 5.0 (grey/green)

Usual sort of visit to the gym:
3 x 15 leg press @ 190lb
3 x 15 leg extensions @ 40lb
3 x 15 seated calf raise @ body weight
3 x 15 incline bench press @ 30lb
2 x 15 shoulder press @ 30lb
3 x 15 back extensions @ body weight
3 x 15 knee raises

Ran out of time for lat pulldowns and row

Monday Mar 3, 2008 #

Running 39:07 [3] 7.6 km (5:09 / km) +35m 5:02 / km
shoes: Adidas Supernova Control

Was aiming for a tempo run but guts started playing up after 15min and couldn't run comfortably. Took a map (Barrier Lake long course from Barebones 2007) and read it for a bit but lost concentration with the rotten stomach.

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