Training Log Archive: markgIn the 31 days ending Mar 31, 2013:
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Wednesday Mar 27, 2013 #
9 AM
Cycling (Commute) 38:00 [2] 13.8 km (21.8 kph) +196m
5 PM
Cycling (Commute) 36:00 [3] 13.9 km (23.2 kph) +165m
Homeward. Just rolling along. Was nice.
6 PM
Running 20:00 [3] 4.5 km (4:27 / km) +50m 4:13 / km
shoes: Adidas Supernova Control 9
After a short rest, headed out for a quick leg loosener up and back on Chapel Hill road. Kicked it up to tempo pace for a couple of kms in the middle. Feeling pretty good.
Sunday Mar 24, 2013 #
3 PM
Orienteering race 20:58 [4] 3.0 km (6:59 / km)
shoes: Asics Hyperspeed 4
1st in Qld Sprint Champs at UQ! It was nice to get a win over a field that was about as strong as we're going to get in Qld outside of a major championship/NOL, missing only Mikko, Mat and with Olly still regaining fitness, but with the addition of temporary local Pekka. I had a steady race, with only one major error - 20s on #11 - and a few wobbles. I was very careful and checked my description for any control site that looked dangerous and as result avoided mucking up #9 like some others. The standings were very close, with only 32s separating the top four and I was surprised to come in 9s ahead of Pekka but it appears the others made one or two significant mistakes. Reviewing the course and splits, I had far from a perfect run. I missed a handful of good route choices and lost 5-10s in places I shouldn't have. Nevertheless, it's a nice mental boost.
One of the runs of the day has to be Tim McIntyre's, only 2:32 down, beating all the M17-20s and a few of the 21s. Congrats also to Katelyn who picked up the women's with a fast finish.
One of the runs of the day has to be Tim McIntyre's, only 2:32 down, beating all the M17-20s and a few of the 21s. Congrats also to Katelyn who picked up the women's with a fast finish.
Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Asics Hyperspeed 4
Friday Mar 22, 2013 #
3 PM
Running (Commute) 32:30 [3] 6.5 km (5:00 / km) +90m 4:41 / km
shoes: Mizuno Wave Elixir 8
Commute for school pickup, was late, threw in 8 x 30s to speed things up. I'd really wanted to do a session of short easy sprints earlier in the week to get my legs familiar with the concept of going fast. It didn't work quite so well with a backpack on but it did help to knock the run over a bit quicker. Ankle is still a bit sore and I've got a bit of tightness low down in my achilles at the back of the heel, though that warmed up ok.
Tuesday Mar 19, 2013 #
Note
(injured)
Ankle is improving slowly as expected. Hopefully I'll get a run in tomorrow.
Monday Mar 18, 2013 #
Note
(injured)
Left ankle is quite sore after a roll early in yesterday's race. No swelling or bruising so I expect it will resolve soon.
Sunday Mar 17, 2013 #
9 AM
Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: VJ Sticky
Orienteering race 1:10:32 [3] 10.0 km (7:03 / km) +275m 6:12 / km
shoes: VJ Sticky
Long-ish OY at Dalmoak. We trained there about 18 months ago and the grass seeds were dreadful and it was infested with spiders. It's been grazed since and today it was a beautiful place to run - lots of open eucalyptus with granite. The plan for today was steady and accurate. I wasn't sure how well I'd recovered from yesterday and suspected I was going to die at the half way point. Luckily, I didn't but the lack of any major hills certainly helped. I was reasonably happy with the run, my first in the forest since Tasmania, but I wasn't happy to make four significant errors to the tune of 6 minutes (#1,3,7, and 10). The theme of the errors was lack of focus. Errors primarily occurred mid-leg because I just wasn't reading the map enough, either to keep in contact or to plan properly. Mikko pipped me by exactly 1min - I think he may have a perfect record against me in long distance races! Pekka had a spectacular bomb-out and finished well behind. I guess it was his first time in this terrain so he has a bit of an excuse.
9 PM
Note
With two events in the Q-league already now done, I reckon the City vs. Country competition is going to be a winner. The two teams seem to be pretty even at the moment so it should be a close, exciting competition. Lack of numbers in some classes is proving quite decisive and I figure it will continue to do so - it will be interesting to see if our two team leaders work hard on the participation front.
Saturday Mar 16, 2013 #
11 AM
Running warm up/down 25:00 [2] 4.5 km (5:33 / km)
shoes: Asics Hyperspeed 4
Orienteering race 16:06 [3] 2.8 km (5:45 / km)
shoes: Asics Hyperspeed 4
1st of 2 stages of an Sprint OY in Toowoomba. Fun race around two adjacent schools with some tricky sections amongst the buildings with tricky walls and fences that you had look at carefully to see on the map. I aimed to be conservative so as not to cock anything up as well as to save myself for the 2nd stage and the longer distance of tomorrow. Unfortunately my brain was being chummy with my legs and took it easy too, so I made a few little errors from not reading the map enough or sufficiently carefully and dropped 1:20 to Pekka - not a good start!
2 PM
Orienteering 15:12 [4] 2.8 km (5:26 / km)
shoes: Asics Hyperspeed 4
The plan for this one was to increase both speed and focus, hopefully enough to overhaul Mikko at 18s. In the end it was a pretty good run, the key problem being a lack of speed at the moment, the splits show I was leading at the end of the first technical section but then had dramatic time losses across the ovals. I also lost 10s on #16 through a poor route choice and 10-20s on #18 when the SI unit didn't work - I should've just punched manually straight away but gave it a few long chances first. Oddly enough, the only other person who was affected by the malfunctioning unit was Pekka who, to my shock, was 1:02 faster. I did however get Mikko by 40s, enough to take 2nd overall. Overall, I was pleased with this run and I can see a technical race at UQ next weekend might have a closer result.
Thursday Mar 14, 2013 #
1 PM
Running intervals 18:00 [4] 4.3 km (4:11 / km) +30m 4:03 / km
shoes: Adidas Supernova Control 9
Did most of a Mona's fartlek, dropping the 4 x 15s at the end because I was running out of time to get back to work for a meeting. I tried to do this one with slightly slower on sections and faster floats because I keep hearing people say that's how it should be done. It was a continual struggle to drop the pace just a fraction instead of a lot. Sometimes that instant relief from slowing right down is the only thing that gets me through an interval so it appears I'll have to harden up if I'm going to keep doing these.
Running 22:00 [2] 3.7 km (5:57 / km) +60m 5:30 / km
shoes: Adidas Supernova Control 9
Warm up/down incl. dynamic stretches.
Tuesday Mar 12, 2013 #
6 PM
Running intervals 11:50 [4] 3.0 km (3:57 / km) +180m 3:02 / km
shoes: Mizuno Wave Elixir 8
6 x 500m on the Anzac Pk ring road. Felt super slow and unable to get any leg speed, even on the flat middle part of the course. Times 1:56, 2:00, 1:57, 1:58, 2:05, 1:54. About 10s slower/int than at the end of Nov.
Running warm up/down 25:00 [2] 5.5 km (4:33 / km) +60m 4:19 / km
shoes: Mizuno Wave Elixir 8
2 x laps + dynamic stretches for warm-up, 2:30-ish jog recoveries, and short warm down.
Sunday Mar 10, 2013 #
11 AM
Running long 1:15:00 [2] 15.0 km (5:00 / km) +200m 4:41 / km
shoes: Mizuno Wave Elixir 8
After a nice brunch at St Lucy's and bike riding lesson, I ran home following the river until I was defeated by the golf course, then cutting back inland and through Indooroopilly. Picked up a nice little track through the trees down by the St Lucia golf course, it's just a pity you can't keep following the river much further. I felt solid but never very sprightly, but this was probably explained by the tummy bug I had for the rest of the afternoon.
Friday Mar 8, 2013 #
2 PM
Running 34:07 [2] 6.4 km (5:20 / km) +90m 4:59 / km
shoes: Mizuno Wave Elixir 8
From QUT to Toowong for school pick-up. With a heavy bag today and it felt like a struggle and my left soleus was starting to feel tights but was pretty much on pace with previous runs. Good to have a few days training out of the way.
Thursday Mar 7, 2013 #
1 PM
Running 44:00 [3] 10.0 km (4:24 / km)
shoes: Nike Free 3.0 v3
Attempted 3 x 8min at tempo pace down along the river at lunchtime with a planned finish at Gardens Point campus for a free burrito but had to abort the intervals shortly after the start of the 2nd when the pesky stitch from last night made an appearance. After jogging for a short time I managed to increase to sub-tempo pace and hold it steady until the end. Was disappointed on reaching Gardens Point to discover that the line for free burritos was well over 100m long and I had to abort that too. Pace in 1st int was okay at about 3:45-3:50
Wednesday Mar 6, 2013 #
6 PM
Orienteering 29:52 [2] 6.4 km (4:40 / km)
shoes: Mizuno Wave Elixir 8
Night Nav around Toowong starting at Anzac Park. Started off following Mat, who was flying, but he surprised me with an unexpected route choice after the first and so we went different ways. I had a bit of a messy run, it definitely wasn't an optimal route and made a couple of little errors to compound it. Also started getting a stitch mid-course which slowed me a little.
Monday Mar 4, 2013 #
2 PM
Running 41:40 [2] 8.2 km (5:05 / km) +64m 4:53 / km
shoes: Mizuno Wave Elixir 8
The sun was out today for the first time in forever so I packed my running gear in my bag this morning and at school pickup time, when the good weather had mostly held together, I ran to UQ to pick the car up. Felt pretty good, tootling along at a good pace. My shoulders are always the first thing to get tired when running with a pack and today with a light pack it kicked in around 6km, which, incidentally, was about when it started to rain. This might be the start of a good training week ...