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Training Log Archive: markg

In the 31 days ending May 31, 2014:

	activity	#	time	miles		km		+m
	Running	14	9:57:46	73.91	(8:05)	118.95	(5:02)	2220
	Orienteering	2	1:35:47	7.89	(12:08)	12.7	(7:33)	470
	Strength & Conditioning	1	10:00
	Total	15	11:43:33	81.8		131.65		2690
averages - sleep:8.3 rhr:56

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Saturday May 31, 2014 #

6 AM

Running long 1:39:54 [4] 19.0 km (5:15 / km) +425m 4:44 / km
shoes: New Balance M870 BY3

Ye olde Saturday morning long run with Clare, Wendy, Ian and Julz, and Anna riding her pink yeti. I ran from home (leaving at the same time as a brilliant sunrise) and met everyone at Clare's, and, sometime later, heading off on the standard loop for the first time in months, and then back home again. Had some of Clare's great porridge with some fancy-schmancy sugar and cinnamon.

Wednesday May 28, 2014 #

5 PM

Running 58:00 [4] 12.5 km (4:38 / km) +200m 4:18 / km
shoes: New Balance M870 BY3

Commute home. Legs felt really good to begin - I assume it's the squats from a couple of days ago, I can't think what else it would be. Pleased with my pace.

Tuesday May 27, 2014 #

6 AM

Running tempo 44:20 [4] 9.15 km (4:51 / km) +65m 4:41 / km
ahr:153 max:178 shoes: New Balance M870 BY3

6.2km tempo at 3:45-50min/km. Similar route to last week, down toward Fig Tree Pocket but managed to avoid collisions with the coppice logs. I took a looong time to convince myself that this run would not be better off as an easy jog and thus did a good 2.5km of warmup.

PTE 3.9

Monday May 26, 2014 #

9 PM

Strength & Conditioning 10:00 [3]

Time to get strong for skiing and orienteering. Squats and calves. Was going to do hip rotators but went to bed instead.

Sunday May 25, 2014 #

9 AM

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: New Balance M870 BY3

Orienteering 1:05:35 [4] *** 7.0 km (9:22 / km) +360m 7:27 / km
ahr:158 max:177 slept:7.5 shoes: VJ Sticky

A plod around Hardings Paddock. Pretty well set course that avoided the worst lantana. I wasn't too switched on but got around okay, not pushing but I felt better than I thought I might. Switched off too much on #14 and got drawn down the wrong leg of a spur into the lantana and had to back-track. Otherwise generally clean but not paying enough attention to the details.

The place didn't seem infested with the enormous spiders like the first time I ran here a few years ago but it made up for it with lots of spear grass.

PTE 3.8

Wednesday May 21, 2014 #

5 PM

Running 29:18 [3] 6.3 km (4:39 / km) +50m 4:28 / km
slept:8.0 (sick) shoes: New Balance M870 BY3

I'm starting to feel better so did the short commute. I felt okay to begin but then it became a little bit of a struggle.

Monday May 19, 2014 #

Note
slept:8.0 (sick)

Sunday May 18, 2014 #

Note
(sick)

Got a cold. Reckon it started kicking in on Fri.

Friday May 16, 2014 #

6 AM

Running tempo 37:25 [3] 8.2 km (4:34 / km) +60m 4:24 / km
shoes: New Balance M870 BY3

From home down to Akuna Park and Cubberla Ck Reserve with 27min/6.1km tempo. Didn't feel good; my legs were heavy and they seemed to be the limiting factor today rather than the lungs but managed to hold 3:50-4min/km most of the time.

I managed to bang my hip into one end of a coppice log fence railing as I failed to negotiate the gap. Clever. Thankfully I was going a little slower at this point and it was only a glancing blow on the bony part of my hip but it's feeling stiff and sore anyway.

Wednesday May 14, 2014 #

4 PM

Running 30:12 [3] 6.5 km (4:39 / km) +60m 4:26 / km
rhr:56 slept:8.0 shoes: Nike Free 3.0 v3

Work to school pick-up.

Tuesday May 13, 2014 #

6 AM

Running tempo 1:04:00 [4] 13.2 km (4:51 / km) +365m 4:16 / km
ahr:154 max:181 slept:7.0 shoes: New Balance M870 BY3

Threshold run up Coot-tha, along SSG, down Jacksonia and home via Bielby Rd. Feeling quite good but after the descent into Gap Ck my legs were super heavy, despite trying to preserve them down the stairs, and hitting a good pace was a bit of a struggle.

PTE 3.5

Sunday May 11, 2014 #

2 PM

Running warm up/down 7 [1] 1.0 km (7 / km)
shoes: VJ Sticky

Orienteering 30:12 [4] 5.7 km (5:18 / km) +110m 4:50 / km
shoes: VJ Sticky

Nice little event at Stockyard Creek. Hadn't run there before and although it wasn't technically challenging it was beautiful running and so really enjoyable. The course was all about running straight and accurate and I managed that pretty well but got wayward on #1 and dropped 30s and had a couple of smaller time losses. Shouldn't really have lost any time.

Saturday May 10, 2014 #

5 PM

Running 40:58 [3] 8.0 km (5:07 / km) +265m 4:24 / km
slept:11.0 shoes: New Balance M870 BY3

Sunset run up Coot-tha. Up the standard way but down via Frosties. Felt good this arvo apart from sore hips which felt better after a minute's stop to massage them. Time to pull myself out of this slough of inactivity, get a haircut, have a massage and start training properly.

Tuesday May 6, 2014 #

Note

Got a DOMA account setup and have put my Easter maps up so time for some analysis ...

Prologue 25th, +2:36 (20%)
Day 1 17th, +6:22 (20%) map
Day 2 18th, +15:37 (18%) Day 2 GPS
Day 3 16th, +12:34 (22%) Day 3 GPS
Overall 16th, +36:26 (19%); 10min (5%) off top ten

On the whole, I was very happy with my efforts at Easter: I finished (no mp and no complete fitness fail!), consistency, no mistakes larger than 1:15 and only 1-2 error per race. I felt I demonstrated good technique and hit most controls really well. I'm particularly happy with my compass work which I had been working on. My biggest time loss, percentage-wise, came on the last day and that was significantly about fatigue and lack of uphill speed.

I estimate my total time lost was between 6.45 and 10.45. This could be better, of course, a 50% reduction would be great, but I'm satisfied none-the-less. What it clearly shows is that I need to run faster! If I'd had four perfect technical runs I would have only just made tenth place. 15s/km faster would have done the same, 30s/km would have been good for around 7th and if we take some mistake time off we're starting to get somewhere!

The big question is: how do I gain 30s/km?

6 AM

Running 59:27 [3] 11.7 km (5:05 / km) +300m 4:30 / km
ahr:152 max:186 shoes: New Balance M870 BY3

Ascent of Coot-tha then out to the Ch 9 and back. The intention was threshold effort but was a bit less.

PTE 3.3

Sunday May 4, 2014 #

Note
(sick)

A bit snotty today and have a headache.

Saturday May 3, 2014 #

6 AM

Running 1:04:00 [3] 10.2 km (6:16 / km) +240m 5:37 / km
shoes: New Balance M870 BY3

Easy Sat morning run from Anna's with the lady of the house, Clare and Katelyn. Very ploddy, good for chatting, but didn't feel great, much like yesterday. A bit sick perhaps.

Thursday May 1, 2014 #

9 AM

Running 26:05 [3] 5.2 km (5:01 / km) +90m 4:37 / km
shoes: New Balance M870 BY3

Commute to Ewan's school cross country in Toowong. Very fun to watch. Ewan enjoyed himself which is great, the high point was that he beat one of his friends. There are some kids in prep and grade 1 that already show signs of being great runners.

10 AM

Running 34:00 [3] 7.0 km (4:51 / km) +100m 4:32 / km
shoes: New Balance M870 BY3

From Toowong to work. Ploddy and boring.

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