Training Log Archive: markgIn the 7 days ending Sep 30, 2007:
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Sunday Sep 30, 2007 #
Running warm up/down 24:35 [2] 4.5 km (5:28 / km)
ahr:155 shoes: Adidas Supernova Control
Running intervals 13:25 [5] 3.6 km (3:44 / km)
ahr:171 max:182 shoes: Adidas Supernova Control
Another 4x4min H&H at UoC using the same route as last week. Felt really good actually and was running strongly, doing the first in about 4:33/km. Slowed down a little for the 2nd (I find this one hardest) and a bit faster again for the 3rd. After 1.5min on the 4th I suddenly developed a stitch (left-side below ribs) and had to stop. Walked and jogged home.
Wednesday Sep 26, 2007 #
Running 31:03 [1] 5.4 km (5:45 / km) +15m 5:40 / km
shoes: Adidas Supernova Control
A beautiful day and an increasingly rare warm one (15℃) so had to get out for a run. Ran with a few other guys from work and the pace was nice and slow except for a couple of strides I threw in at the end. I felt good and it was nice to shake the legs out before the all-important FWOC sprint champs this evening.
Running warm up/down 13:30 [3] 2.3 km (5:52 / km)
shoes: Adidas Supernova Control
Run from work to Prince's Island.
Orienteering race 14:01 [5] 2.8 km (5:00 / km)
shoes: Adidas Supernova Control
FWOC sprint distance champs at Prince's Island. 2nd, 24s behind Alaric. Felt strong but technique let me down again. I made 2 errors of about 10s and one whopping 50s error overshooting a control - bye bye race. It was a nice sprint actually, a few 'running' legs (which I managed to screw up) but some nice technical stuff in the bits of forest with lots of little tracks. That's the best you can do on this map, I think.
Left achilles pretty sore afterwards. It's been playing up a bit in the last couple of weeks. Looks like I've been neglecting my calves; not a good idea with the extra high intensity I was starting.
Left achilles pretty sore afterwards. It's been playing up a bit in the last couple of weeks. Looks like I've been neglecting my calves; not a good idea with the extra high intensity I was starting.
Tuesday Sep 25, 2007 #
Note
(rest day)
Legs are a bit weary after last 3 days. Was planning to go to the gym after work but work left me broken.
Monday Sep 24, 2007 #
Running warm up/down 27:30 [3] 5.6 km (4:55 / km) +15m 4:51 / km
shoes: Adidas Supernova Control
Running intervals 16:00 [5] 4.1 km (3:54 / km) +15m 3:50 / km
ahr:168 max:178 shoes: Adidas Supernova Control
Another H&H 4 x 4min interval session. Happy with myself for making it 3 days tough training in a row. Mind you, these were sort of slow - my HR didn't even make 180! Ran with Jon from work and he held up pretty well given it was only his 2nd run this year.