Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: markg

In the 31 days ending Dec 31, 2011:

activity

time

miles

Running

12:32:37

83.76

(8:59)

134.8

(5:35)

3600

Orienteering

33:50

2.8

(12:06)

4.5

(7:31)

Swimming

20:00

0.12

(2:40:56)

0.2

(1:40:00)

Total

13:26:27

86.68

(9:18)

139.5

(5:47)

3600

1:45

0:00

» now

Friday Dec 30, 2011 #

8 AM

Running warm up/down 36:00 [1] 5.9 km (6:06 / km) +60m 5:48 / km
shoes: Nike Free 5.0 (grey/green)

Running to and from the reservoir plus dynamic stretching during the warmup.

Running intervals 16:00 [4] 4.5 km (3:33 / km)
shoes: Nike Free 5.0 (grey/green)

4 x 4min w/3min jog rest. First intervals since September and they felt okay and pace was acceptable, though I got a shock on the first one when 4min came up about 400m short of where I thought should be. Thankfully I was misremembering a previous interval session and wasn't running 6:40/km!

Wednesday Dec 28, 2011 #

7 AM

Running long 1:31:00 [1] 16.0 km (5:41 / km) +535m 4:52 / km
shoes: Asics DS Trainer 13

This was supposed to be a fartlek run but I didn't have the energy for it today. It turned into a bit of a slog and I was happy to have it finished. Left achilles started tightening up after 35min but wasn't too bad after that. Had some unusual nervy pain in the sacroiliac region.

Tuesday Dec 27, 2011 #

11 AM

Swimming (Drowning) 20:00 [3] 0.2 km (1:40:00 / km)

Went to the pool with Ewan and Megan so Megan could do some laps. Had a play with Ewan in the kids pool then did a few laps myself. I had swimming lessons a long, long time ago but have done almost no swimming since and I'm hopeless. Pretty much anything but a cruisy breaststroke is a struggle. Did 2 laps of breaststroke, 1 lap of freestyle, and 1 lap of backstroke (once my best stroke but now dismal). Plenty of rest stops, plenty of puffing, and plenty of arms and shoulders dying.

Monday Dec 26, 2011 #

7 AM

Running 37:00 [2] 6.5 km (5:42 / km) +235m 4:49 / km
shoes: Nike Free 5.0 (grey/green)

Easy run on the Coot-tha slopes. Headed up the lookout trail but then turned left on to the unmarked single track heading back toward Chapel Hill Rd Tr and stayed on it until the bottom of Honeyeater. A new route and pretty nice short loop. It was getting hot at 7.30am but not terrible. Legs felt okay and didn't notice any weight gain following yesterday's feast.

Thursday Dec 22, 2011 #

6 AM

Running 1:03:00 [2] 12.6 km (5:00 / km) +400m 4:19 / km
shoes: Nike Free 5.0 (grey/green)

After feeling tired and on the verge of getting sick all week, I woke at 5:30 this morning feeling quite rested so I headed out for a run. Headed up to the summit, along the road and down Jacksonia, and then home via the little reservoir. Was trying to do this one a little faster then long run pace and felt pretty comfortable on the flatter parts, though wasn't all that strong on the hills and got puffed pretty quick pushing up the hill from Gap Ck toward Chapel Hill.

Saturday Dec 17, 2011 #

6 AM

Running long 1:45:00 [2] 17.1 km (6:08 / km) +585m 5:15 / km
shoes: Asics DS Trainer 13

Long run with the gang from Clare's. After a warm-up down to Gap Ck at the front, plodded along chatting to Anna and Clare for a while leaving the boys group to run off the front, then surged to cross the gap when Anna turned back with Olly. We did the usual loop through Gap Ck but then headed straight up Highwood Rd Tr without going back down to the car park. Matt and I left the Doyles at Jacksonia and continued along to the lookout, before heading down Honeyeater and back to Clare's. A quick dip in the pool and croissants, bacon, sourdough and Christmas cake finished it off nicely.

Thursday Dec 15, 2011 #

6 AM

Running intervals 55:37 [2] 10.0 km (5:34 / km) +160m 5:09 / km
shoes: Asics DS Trainer 13

16 x 30s with 1min float, preceded by a 10min warm up and 10min of dynamic stretching. My legs were feeling heavy, no strength up the hills, glad to be finished.

Wednesday Dec 14, 2011 #

12 PM

Running 34:00 [2] 6.8 km (5:00 / km) +135m 4:33 / km
shoes: Nike Free 5.0 (grey/green)

Courier run from work over to Spring Hill and then looping back via Herston Rd and the KG urban village.

Monday Dec 12, 2011 #

8 AM

Running 10:00 [2] 1.5 km (6:40 / km) +30m 6:04 / km
shoes: Asics DS Trainer 13

Was all ready to cycle this morning then discovered I had a flat. I figured it was due to the bald tyre which I didn't have a replacement for so didn't bother trying to fix it and ran for the bus instead.

Sunday Dec 11, 2011 #

6 AM

Running long 1:28:00 [1] 15.0 km (5:52 / km) +500m 5:02 / km
shoes: Adidas Supernova Control 9

Long run from home through Gap Ck, up Highwood Pass to Channel 9, along the top, and down via the unpleasant fire trail that runs parallel to Honeyeater. It was a pretty nice morning, foggy when I started but mid-run climbed through the fog into the sun. Despite the good weather I wasn't feeling at all inspired and couldn't bring myself to run longer than 90min. I don't know whether it was reflective of my state of mind or simply my fitness but the climb up Highwood Rd Tr seemed a lot harder than attempts a couple of months ago.

It would've been a perfect morning for photographing spiders webs - they were everywhere and all highlighted by condensation from the fog. They were especially profuse in areas burnt-off recently, around the top of Rocket Frog for instance. I wouldn't want to be orienteering in there at the moment.

Thursday Dec 8, 2011 #

12 PM

Running intervals 44:00 [3] 8.7 km (5:03 / km) +90m 4:49 / km
shoes: Nike Free 5.0 (grey/green)

Lunchtime run up and down Enoggera Ck. Did a 10min warmup, followed by some dynamic stretching, then did 15 x 30s with 1min float as a re-introduction to speed work. Started the on's at an easy fast past but by the end was approaching a full sprint and starting to get a bit tired. The UV index was 4 when I left so I didn't put any sunscreen on but then the sun came out and the UV jumped to 11. Feel burnt now.

Tuesday Dec 6, 2011 #

Running 30:00 [2] 6.1 km (4:55 / km) +110m 4:31 / km
shoes: Nike Free 5.0 (grey/green)

Sunday Dec 4, 2011 #

6 AM

Running long 1:30:00 [2] 13.7 km (6:34 / km) +450m 5:39 / km
shoes: Adidas Supernova Control 9

Long run from Anna's mostly with Clive and Mat. Mat was keen for 90+ but then struggled and we all settled for Toilet Block, Channel 9, summit, Frosties, and Anzac Park. Clive pushed the pace along the summit then I went too hard down the top of Frosties and trashed my legs.

C • Toilet block? Why would you... 9

Saturday Dec 3, 2011 #

3 PM

Running 15:00 [2] 3.0 km (5:00 / km) +100m 4:17 / km
shoes: VJ Sticky

Ran from home to orienteering.

4 PM

Orienteering race 33:50 [3] 4.5 km (7:31 / km)
shoes: VJ Sticky

Combination street and bush orienteering starting at Merri Merri Park in Chapel Hill. Wasted some time faffing around on the way to the first trying to find what looked like a nicer way through the green but was pretty clean after that except a little lapse of concentration on #6 running off line and had some difficulty spotting the distinctive tree, #7 (it was a tree root mound). I stepped into a nasty lantana noose leaving #8 and got some pretty good scratches around my arm. Beat Mikko by 40s but that was mainly because he couldn't find the finish.

Friday Dec 2, 2011 #

6 AM

Running 38:00 [2] 7.4 km (5:08 / km) +210m 4:30 / km
shoes: Adidas Supernova Control 9

A easy jog around Chapel Hill, avoiding running up Mt Coot-tha. Will have to harden up soon ...

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