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Training Log Archive: markg

In the 31 days ending Oct 31, 2012:

activity	#	time	miles		km		+m
Running	13	10:10:49	68.79	(8:53)	110.7	(5:31)	2590
Orienteering	3	1:25:57	9.26	(9:17)	14.9	(5:46)	200
Strength & Conditioning	1	30:00
Total	17	12:06:46	78.04		125.6		2790
[1-5]	16	11:36:46

1:38

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Tuesday Oct 30, 2012 #

6 PM

Orienteering 45:00 [2] 7.0 km (6:26 / km) +200m 5:38 / km
shoes: VJ Sticky

Odd little training session at Anzac Park organised by Mat: map-memory sprint intervals in mostly thick terrain at night. Didn't work as well as he'd envisaged I think but it was still good to have some time with map in hand. Good hill running training too with lots of surges up the short steep hills.

C • Map-memory sprints? 5

Monday Oct 29, 2012 #

1 PM

Running 35:00 [2] 8.2 km (4:16 / km) +90m 4:03 / km
shoes: Nike Free 3.0 v3

Quicker, but sub-threshold, steady run from work over to Enogerra Ck, round the golf course and back. The aches and pains of Saturday's long run have gone away with some stretching and massage. Left hammy a bit tight.

Saturday Oct 27, 2012 #

7 AM

Running long 1:38:00 [1] 17.5 km (5:36 / km) +450m 4:58 / km
shoes: Asics DS Trainer 13

Long run from my place, straight up towards the summit then cutting west, and zig-zagging up and down above Chapel Hill till Bielby Rd, out to Gap Ck for a standard loop but returned via Goanna Tr, and then back to Clare's for a super refreshing swim and a bite to eat. Good to do some real distance but I need to do a lot more as legs were stuffed from Quail Tr onwards. My legs were a bit of a mess actually - sore left achilles at the end, sore knees and nerve pain through sacro-iliac on downhills, sore right hip on uphills ...

Thursday Oct 25, 2012 #

6 AM

Running 1:15:00 [2] 13.7 km (5:28 / km) +400m 4:47 / km
shoes: Asics DS Trainer 13

Early morning run out to Gap Ck, up Jacksonia, along to the summit, and down Honeyeater. My legs felt tired from the start but coped okay with the climb, they were pretty buggered by the end however.

Wednesday Oct 24, 2012 #

6 PM

Running 35:00 [2] 6.8 km (5:09 / km) +200m 4:29 / km
shoes: Adidas Supernova Control 9

A couple of little loops on the Coot-tha slopes.

Sunday Oct 21, 2012 #

9 AM

Orienteering race 24:31 [4] 4.7 km (5:13 / km)
shoes: Asics Hyperspeed 4

Qld club relays at St Pauls school in Strathpine. The school area was a fun and tricky sprint area. I was running with Su Yan and Angus Powell. I ran the two long courses, the ordinary one first and then the scatter. I made a laughable error in the mass start, taking off 90 degrees in the wrong direction. When will I get it through my thick skull to slow down at the start!? I managed to hit the first near the back of the pack and had reeled everyone in before leaving the school. It was very hot running in the sun and it felt liked my pace dropped right off but it seems everyone else's did too since I didn't see anyone again.

10 AM

Orienteering race 16:26 [4] 3.2 km (5:08 / km)
shoes: Asics Hyperspeed 4

After Angus completed the short course I headed out on the long scatter course. Picked a fairly good route and was pretty clean. I was still struggling with the heat. I came in just behind Mat who put on a big finish and took 3rd. Was happy to win both the courses I ran.

Thursday Oct 18, 2012 #

6 AM

Running 30:00 [0] 1.8 km (16:40 / km)
shoes: Asics DS Trainer 13

A morning run with Ewan. We started fast and furious but as the kilometres added up I started to get tired and as I started to lag behind, I began getting distracted by interesting leaves and flowers so we did a lot of walking and standing around.

C • Lagging behind Ewan? Have y... 1

Wednesday Oct 17, 2012 #

12 PM

Running 36:00 [1] 5.0 km (7:12 / km) +90m 6:36 / km
shoes: Adidas Supernova Control 9

Easy lunch time run down to Enoggera Ck. It was hot and after I'd found a shady spot for some dynamic stretching I found it hard to drag myself out of it. I would have much preferred a little nap.

Tuesday Oct 16, 2012 #

Note
(rest day)

Legs tired. Hip is tight.

Monday Oct 15, 2012 #

6 AM

Running 33:00 [3] 6.3 km (5:14 / km) +200m 4:31 / km
shoes: Adidas Supernova Control 9

A morning run on the slopes of Coot-tha. My legs were feeling pretty dead from a fast descent yesterday so kept it shorter. Ran up to the water tank and down the single-track to the west for something different.

The climb is a guess today as I dropped my Polar on the tiles on Friday and the LCD smashed. I'm not sure whether to get it replaced or buy something new with a GPS. I know which I'd prefer ;)

4 PM

Running 29:00 [3] 5.7 km (5:05 / km) +190m 4:22 / km
shoes: Asics DS Trainer 13

Impromptu double-day. Was distracted at work so took off a bit early and headed out for another run. Did a short and steady one, trying be strong on the hills. My legs were tired but otherwise felt good until a long fast downhill triggered a stitch and I had to slow to a jog.

Sunday Oct 14, 2012 #

7 AM

Running 43:00 [2] 7.4 km (5:49 / km) +300m 4:50 / km
shoes: Asics DS Trainer 13

Run up Coot-tha and home. Took a new route, following the single track from the Lookout Tr at the back of Indooroopilly across and then up Chapel Hill Rd Tr. The latter was stupidly steep and parts aren't runnable for lack of traction so I doubt I'll come this way again. I'm feeling a bit a stronger already from recent training. It's just a pity now isn't a few weeks ago.

I spotted a kookaburra's nest near home which was pretty cool. This explains the raucous laughter at 4am.

Thursday Oct 11, 2012 #

1 PM

Running 42:49 [2] 8.9 km (4:49 / km) +120m 4:30 / km
shoes: Adidas Supernova Control 9

Run in the wet from work along Enoggera Ck and back through the RBWH and around the golf course. The rain was pleasant to begin but got heavier and I got soggier and more squelchy.

Monday Oct 8, 2012 #

1 PM

Running intervals 33:00 [3] 8.3 km (3:59 / km)
shoes: Adidas Supernova Control 9

3 x 8/3 at threshold pace - borrowed it from Shep. Ran from work through the city to the river and then up and down the river finishing at the city botanic gardens.

Running warm up/down 20:00 [2] 3.1 km (6:27 / km)
shoes: Adidas Supernova Control 9

Sunday Oct 7, 2012 #

10 PM

Strength & Conditioning 30:00 [3]

Squats, calves, hip flexors, push-ups, sit-ups, some back stuff.

Saturday Oct 6, 2012 #

7 AM

Running long 1:09:00 [2] 12.5 km (5:31 / km) +380m 4:48 / km
shoes: Asics DS Trainer 13

Long run from Clare's with Clare, Anna, Rachel, and Su Yan and David, making his first appearance. Rachel, David and I quickly split off the front and did the standard loop. I struggled a bit on the hills, while Rachel looked strong and David kept it together for a while but was starting to tire by the time we hit Boscombe Rd.

Rachel made the cogent point that at 70min, this wasn't long enough to be the 'standard' long run route any more. I don't think she agreed that slowing down instead of running further, as I suggested, was a worthy option. When you compare Rachel's and my recent long distance performances I suppose we would be wise to listen to her.

C • proper long run 2

Thursday Oct 4, 2012 #

6 AM

Running 32:00 [2] 5.5 km (5:49 / km) +170m 5:02 / km
shoes: Adidas Supernova Control 9

Short morning run part way up Coot-tha and back. Left ankle still a little sore from being rolled during the relays.

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