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Training Log Archive: markg

In the 31 days ending Jan 31, 2014:

activity	#	time	miles		km		+m
Running	19	16:11:48	113.33	(8:35)	182.38	(5:20)	3015
Orienteering	1	37:54	4.54	(8:21)	7.3	(5:12)	40
Total	19	16:49:42	117.86	(8:34)	189.68	(5:19)	3055

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Thursday Jan 30, 2014 #

6 AM

Running tempo 39:44 [3] 7.8 km (5:06 / km) +280m 4:19 / km
ahr:159 max:177 shoes: Mizuno Wave Elixir 8

Standard Coot-tha up and back. Still feeling good and ran one of my better times for both the climb and the whole route without working too hard.

PTE 3.9

Wednesday Jan 29, 2014 #

5 PM

Running 31:16 [3] 6.5 km (4:49 / km) +60m 4:36 / km
(sick) shoes: New Balance M870 BY3

Feeling somewhat better today although not 100%. Decided it was enough to do an easy commute into school pickup. Physically I felt good actually, even spritely, and did a nice faster but easy stretch along the river. ITBs feeling a bit tight near the end.

Tuesday Jan 28, 2014 #

Note
(sick)

Still sick but not getting worse.

Monday Jan 27, 2014 #

Note
(sick)

Cold. Explains yesterday's brilliant run.

Sunday Jan 26, 2014 #

6 PM

Running intervals 45:06 [5] 8.5 km (5:18 / km) +60m 5:07 / km
ahr:148 max:183 shoes: New Balance M870 BY3

2 x (4 x 400m w/200m) w/200m. Great session tonight - legs felt good, no niggles, was comfortable running faster than I'd planned. Pace was 3:02-3:12; I measured the intervals off my watch and so most were a little long.

PTE 3.9

Thursday Jan 23, 2014 #

6 PM

Running 1:05:52 [2] 12.7 km (5:11 / km) +170m 4:52 / km
shoes: New Balance M870 BY3

Run home after a long day at work. It was raining pretty steadily but it's been grossly hot and humid for so long that it was nicer running in the cool and wet than in the usual hot and wet.

Wednesday Jan 22, 2014 #

6 AM

Running 43:55 [2] 7.8 km (5:38 / km) +280m 4:46 / km
shoes: Mizuno Wave Elixir 8

Standard Coot-tha ascent. Achilles not especially happy. Felt a little stronger up the hill.

Tuesday Jan 21, 2014 #

6 AM

Running warm up/down 25:00 [1] 3.0 km (8:20 / km) +50m 7:42 / km
ahr:125 max:154 shoes: Mizuno Wave Elixir 8

Good warm up with dynamic stretching, achilles exercises and strides.

Running 30:00 [3] 6.8 km (4:25 / km)
ahr:152 max:174 shoes: Mizuno Wave Elixir 8

3.5 x 1km with easy 3-4min recovery. I hadn't really planned a session this morning and I wasn't sure how the achilles was going to cope but I had planned to start some faster paced quality work this week so during a warm up I decided to give this a shot. I took the first one at more of a tempo pace and my achilles felt fine so kept going with an aim of four. Then next two went ok but on number four I got a stitch halfway in. Times were 3:48, 3:30, 3:29.

PTE 3.3

Sunday Jan 19, 2014 #

7 AM

Running tempo 1:05:26 [3] 13.1 km (5:00 / km) +220m 4:36 / km
ahr:148 max:174 shoes: New Balance M870 BY3

Awesome run around Stromlo using a fair bit of single track with dad on his mtb. Had good fun running hard through some of the technical stuff on the way up and chasing dad down some of fast flowing bits.

PTE 3.7

Saturday Jan 18, 2014 #

7 AM

Running warm up/down 24:00 [1] 3.4 km (7:04 / km)
shoes: New Balance M870 BY3

Orienteering 16:38 [3] 3.7 km (4:30 / km) +20m 4:23 / km
ahr:160 max:170 shoes: New Balance M870 BY3

Ran the the sprint course from last Wed's twilight event at the ANU (thanks to Lizzie for supplying the map) at tempo pace. O technique was a bit rusty - planning and map reading not so good. Missed a few optimal routes and managed to miss the little loop in the middle entirely. Good to have the refresher.

PTE 3.3

Orienteering intervals 21:16 [4] 3.6 km (5:54 / km) +20m 5:45 / km
ahr:135 max:169 shoes: New Balance M870 BY3

3 intervals of approx 800m flat out with fairly generous rests. Focus was a bit better.

PTE 2.6

Thursday Jan 16, 2014 #

Note
(rest day)

Foot is sore; achilles still a bit tender and complains at times but doesn't have any of the morning stiffness that indicates inflammation.

Wednesday Jan 15, 2014 #

6 AM

Running (Pace Ints) 40:00 [2] 6.6 km (6:04 / km) +60m 5:48 / km
shoes: Adidas Supernova Control 9

Had planned for a session of easy intervals to get my legs turning over and build into some proper V02max ints next week but my legs were feeling heavy and so I did the dynamic stretching routine and some strides, starting short and building to 2 x ~200m at just faster than 5km pace. My foot was really sore last night and then felt ok before and after this run but got sore again after. Some massage has helped; I'll have to wait and see how it fares later today.

Tuesday Jan 14, 2014 #

4 PM

Running tempo 59:56 [3] 12.6 km (4:45 / km) +190m 4:25 / km
ahr:159 max:179 shoes: Nike Free 3.0 v3

Commute home from work with about 30min at threshold in the middle. My foot, which has been pretty good the last few days, flared up again. I wonder if it's related to my work shoes ...

PTE 4.9

Monday Jan 13, 2014 #

Note
(rest day)

First day back at work and a good day to rest my weary legs! Achilles is slightly tender to touch at the moment. I don't think it's likely to flare up but will start being more diligent with the exercises.

Sunday Jan 12, 2014 #

7 AM

Running (Recovery) 55:00 [1] 11.0 km (5:00 / km) +165m 4:39 / km
shoes: New Balance M870 BY3

Recovery run in Toowoomba. It was nice just plodding along but my legs began to feel pretty weary near the end. Good way to finish another high volume week.

Saturday Jan 11, 2014 #

7 AM

Running long 1:36:00 [2] 18.7 km (5:08 / km) +510m 4:31 / km
ahr:153 max:172 shoes: New Balance M870 BY3

Saturday morning long run from Wendy's minus the group because I slept in and started late. Did a nice loop from Wendy's via Channel 9, Highwood Rd Tr, Gap Ck, Jacksonia, lookout and Slaughter Falls. Tried to keep the pace a little higher on the flatter bits today and it felt pretty comfortable. Eventually my legs had enough of the hills so I didn't avail myself of the end-of-run addition of another ascent up Simpsons Falls.

PTE 3.6

Friday Jan 10, 2014 #

4 PM

Running 40:00 [1] 7.3 km (5:29 / km) +120m 5:04 / km
shoes: Mizuno Wave Elixir 8

After laying out another load of pavers ready for painting, I got out for a short run up onto the Coot-tha slopes. My legs felt surprisingly good and the sneezes and sniffles had miraculously vanished so I ended up doing half the hill sprint session that I'd planned for yesterday. Times were 17, 19 and 16.3 for the 80m hill.

Running hills 52 [5] 0.24 km (3:37 / km) +30m 2:13 / km
shoes: Mizuno Wave Elixir 8

Thursday Jan 9, 2014 #

6 PM

Running 33:46 [1] 6.2 km (5:27 / km) +85m 5:06 / km
(sick) shoes: Nike Flyknit Lunar1

Easy jog around Chapel Hill trying to loosen things up after the landscaping work. Unfortunately, I came down with a cold last night but I don't feel too bad, I just have the sniffles and sneezes. The good news is that the backyard is coming along nicely and the new Nikes didn't make my foot hurt this run.

Wednesday Jan 8, 2014 #

Note

Today was consumed with painting pavers and other landscaping prep. My forearms and lower back are really getting hammered. Planned run didn't happen.

Tuesday Jan 7, 2014 #

5 AM

Running long 1:30:00 [1] 14.7 km (6:07 / km) +420m 5:21 / km
shoes: Adidas Supernova Control 9

Easy longish run with Mat starting from Slaughter Falls and doing a figure of eight loop up Simpsons Falls, down Jacksonia, up Quail and Highwood Rd trails, along the top and down Slaughter Falls. Mat hadn't had enough sleep and was struggling so the pace was pretty easy and the run was shorter than the 2hrs Mat had wanted. This was fine by me as today is day 1 of landscaping boot camp, which is well underway as I write, involving moving lots of concrete pavers and other brick-like things around.

C • Don't stop the momentum, wh... 1

Monday Jan 6, 2014 #

6 AM

Running (Threshold Intervals) 1:06:00 [3] 12.3 km (5:22 / km) +60m 5:14 / km
ahr:152 max:176 shoes: Nike Free 3.0 v3

3 x 8min threshold intervals with about 3min rest up at the reservoir. I was having watch (and brain) challenges and kept mucking up the timing so the intervals were actually 7:23, 7:00, and 8:12 ... pace was 3:40 for the first two and dropped to 3:50 for the third. Very gross and humid weather again today, the cold shower afterwards didn't really stop me sweating.

I was given a very real reminder that dogs are stupid when I saw this dog take a drink from one of the special doggy basins attached to a bubbler, before turning around and marking the post the basin was mounted on. I guess the next dog along for a drink was going to have no doubts about who owned that water.

PTE 3.7

Saturday Jan 4, 2014 #

7 AM

Running warm up/down 16:39 [2] 3.24 km (5:08 / km)
shoes: New Balance M870 BY3

PTE 2.8

Running race 19:09 [4] 5.0 km (3:50 / km) +20m 3:45 / km
ahr:174 max:185 shoes: New Balance M870 BY3

Southbank Parkrun. Already 29 degrees at 7am for the start, thankfully a good portion early on is shaded but it was getting warm after that. Aimed for threshold pace/~10km pace and got it about right but I was working hard for it in the last 2km.

PTE 4.3

Friday Jan 3, 2014 #

7 AM

Running 51:20 [1] 8.0 km (6:25 / km) +160m 5:50 / km
shoes: Mizuno Wave Elixir 8

A bit of a flop this morning. My legs felt really tired after the sprints and I was struggling with the heat. I'd planned to do an hour fifteen out to Gap Ck but decided I wasn't up for it and turned back.

Thursday Jan 2, 2014 #

9 PM

Running (Speed) 32:47 [2] 6.9 km (4:45 / km) +75m 4:30 / km
ahr:148 max:167 shoes: Nike Flyknit Lunar1

Late evening run in the rain, up to the reservoir for 8 short sprints, just long enough to reach and hold a good speed for a few seconds. Pleased with my relaxed form and speed.

I wore my new Flyknit Lunar1's and they felt good initially but then my left foot started becoming sore ...

PTE 3.0

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