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Training Log Archive: markg

In the 31 days ending Jan 31, 2012:

activity	#	time	miles		km		+m
Running	8	5:03:12	37.08	(8:11)	59.68	(5:05)	1320
Cycling	2	2:12:00	31.01	(14.1/h)	49.9	(22.7/h)	465
Orienteering	1	46:00	3.6	(12:46)	5.8	(7:56)	370
Strength & Conditioning	7	35:00
Swimming	1	10:00	0.12	(1:20:28)	0.2	(50:00)
Total	19	8:46:12	71.82		115.58		2155

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Tuesday Jan 31, 2012 #

7 PM

Running 27:33 [1] 4.6 km (5:59 / km) +45m 5:43 / km
(injured) shoes: Asics Hyperspeed 4

Achilles test run on one of the flatter roads available in the area. The run was really uncomfortable and I was forced to walk on a few occasions ... but that was because I ate too much dinner before running ;) The achilles was actually not bad. I could definitely feel it but it seemed to loosen up a little as I went and it didn't get worse. It was certainly an improvement over the previous run.

This route down and back on Chapel Hill Road is the more boring of the two short flat runs that are convenient to my place. The other, up and around (and around and around) the reservoir, only wins because it has a view over the city.

Monday Jan 30, 2012 #

Strength & Conditioning 5:00 [3]

3 x 20 calf drops. Feeling a little stronger; focused on control at maximum extension like physio advised which takes more effort.

Friday Jan 27, 2012 #

Strength & Conditioning 5:00 [3]

3 x 20 calf drops.

Tuesday Jan 24, 2012 #

10 AM

Cycling 1:40:00 [3] 38.0 km (22.8 kph) +245m

A lap of the lake from with Dad from my folk's place with a stop in Kingston for a short machiato and a sour-cherry danish. The danish was awesome. Did half on Dad's roadie and the other on his hardtail mtb, both are really sweet bikes.

Monday Jan 23, 2012 #

6 PM

Cycling 32:00 [4] 11.9 km (22.3 kph) +220m

I was feeling a bit antsy after not having done much exercise for the last week or so so borrowed dad's roadie in the afternoon and went for a short ride, just headed over to Stromlo, did the climb and then rode home. Was feeling very nervous at the beginning: riding a twitchy unfamiliar bike in a blustery cross-wind and buses whizzing past wasn't pleasant. Gathered myself and managed to put in a good effort to the top (11.26). Got overtaken by a (very strong looking) woman about 3/4 of the way up and managed to keep her pretty close. I don't think my legs have ever been more lactic!

Sunday Jan 22, 2012 #

Note

Was hoping to join the Canberra gang(-gangs) for their long run but achilles was tight and sore this morning so passed and went back to bed.

10 PM

Strength & Conditioning 5:00 [3]

Another set of calf drops, upped them to 3 x 20.

Saturday Jan 21, 2012 #

5 PM

Running 30:45 [2] 5.7 km (5:24 / km) +85m 5:01 / km
shoes: Nike Free 3.0 v3

A short flat easy run to test my achilles. The answer is not terrible but not good enough for any real running. It felt not perfect but okay at the beginning but started to get a little worse near the end.

6 PM

Strength & Conditioning 5:00 [3]

Another set for the calves. A bit less happy for doing these after the run.

Wednesday Jan 18, 2012 #

6 PM

Swimming 10:00 [3] 0.2 km (50:00 / km)

A few laps at Jindalee Pool. Sorta worked out how to breath doing freestyle again. Easier than the laps a few weeks ago.

7 PM

Strength & Conditioning 5:00 [3]

Another set of calf drops, achilles better again than yesterday.

Tuesday Jan 17, 2012 #

8 PM

Strength & Conditioning 5:00 [3]

Another calf drop session. Achilles feeling more comfortable and let it take my full weight.

Monday Jan 16, 2012 #

7 PM

Strength & Conditioning 5:00 [3]

Managed to get through 3 x 15 calf drops using my arms to support my weight on left side. Achilles felt reasonable through this and haven't noted any increase in pain.

Sunday Jan 15, 2012 #

4 PM

Orienteering intervals 46:00 [3] *** 5.8 km (7:56 / km) +370m 6:01 / km
(injured) shoes: VJ Sticky

Mass start orienteering intervals at Anzac Park thanks to Wendy. Was a good session despite the downpour but left achilles, which I'd been resting since Tuesday, obviously wasn't ready for this and flared up late in the first interval. I slowed down for a while but realised it wasn't getting any worse and kept up a better pace later on. My nav was okay, took a variety of route choices some of which worked and others which really didn't. Should have taken more tracks and tried harder to avoid green when off-trail.

Tuesday Jan 10, 2012 #

6 AM

Running hills 5:48 [4] 1.28 km (4:32 / km) +100m 3:16 / km
shoes: Asics DS Trainer 13

4 hills of ~1:30 and 25m climb on Coot-tha trails with a jog recovery. Was a good little session but didn't rise early enough to do the extra few reps I should have.

Running warm up/down 30:00 [1] 5.0 km (6:00 / km) +85m 5:32 / km
shoes: Asics DS Trainer 13

Warm up/down + recoveries

Sunday Jan 8, 2012 #

Note
(rest day)

I was hoping to do a long run today but Megan had some open-water swimming training, the rest of the day was too miserably hot, and also failed to notice Wendy's text re:o training.

Saturday Jan 7, 2012 #

5 AM

Running intervals 11:00 [5] 3.2 km (3:26 / km) +40m 3:14 / km
shoes: Asics Hyperspeed 4

Modified Mona's fartlek, starting with 2 x 2 min and then proceeding as usual. Was feeling pretty good, enjoying the speed somewhat, and felt physically up for it for then any other time recently.

Running warm up/down 41:28 [2] 7.3 km (5:41 / km) +40m 5:32 / km
shoes: Asics Hyperspeed 4

Warm up, down and floats.

Thursday Jan 5, 2012 #

6 PM

Running warm up/down 11 [1] 2.0 km (6 / km) +30m 5 / km
shoes: Asics DS Trainer 13

Warm up and down.

Running race (Smashfest) 25:02 [4] 5.1 km (4:55 / km) +195m 4:07 / km
shoes: Asics DS Trainer 13

Feeling a bit tired and didn't have the motivation to really smash myself. Was dropped by Clive pretty early on and he finished about 30s ahead. Alright time given yesterday's similar run and time of year.

Wednesday Jan 4, 2012 #

6 PM

Running tempo 25:25 [3] 5.3 km (4:48 / km) +190m 4:04 / km
shoes: Nike Free 5.0 (grey/green)

Short and fast run from home up onto the Coot-tha trails and back before heading out to dinner.

Tuesday Jan 3, 2012 #

6 AM

Running 38:00 [2] 7.1 km (5:21 / km) +115m 4:57 / km
shoes: Adidas Supernova Control 9

A bit of a nothing run around the burbs. Perhaps I should call it a recovery run, sounds a bit more purposeful. I'd considered doing some hills but the will power that got me out of bed had performed its one and only trick for the day. Did some dynamic stretching after a warmup and some run-throughs to finish.

Monday Jan 2, 2012 #

5 AM

Running tempo 1:08:00 [3] 13.1 km (5:11 / km) +395m 4:31 / km
shoes: Nike Free 5.0 (grey/green)

Got up super early this morning for fresh morning air and glad I did - it's really much nicer out at 5.30 then at 6.30. This run was a longer run at a quicker than long run pace, pushing the tempo on the flatter parts and easier ups and downs, with the usual climb up Coot-tha, this time via Frosty's Upper. Route was home, lookout, Jacksonia, Gap Ck carpark, Bellbird, home.

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