Training Log Archive: markgIn the 7 days ending May 25, 2008:
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Sunday May 25, 2008 #
Running long 1:00:00 [3] 12.5 km (4:48 / km) +180m 4:29 / km
shoes: Icebug MR3 BUGrip
After an espresso (Shep-style) I braved the cool and the drizzle to go for a longish run from home, winding through Banff Trail, to the NE side of the Confed Park golf course, up 14th St and Nose Hill, and then back via Brisebois Ave. Was actually quite nice out and the rain eased off in the last 20min. Followed it up with a lager from the Yukon brewery in Whitehorse which tasted damn good but left me needing chocy milk for re-fueling.
Saturday May 24, 2008 #
Running warm up/down 40:00 [3] 8.0 km (5:00 / km)
shoes: Nike Free 5.0 (grey/green)
From home to UofC, warm up and floats for ints, then warm down on the way home.
Running intervals 12:00 [5] 3.2 km (3:45 / km)
ahr:180 max:188 shoes: Nike Free 5.0 (grey/green)
I decided to avoid the miserable weather by heading the UofC 200m indoor track for some speed work: I thought I would some 800m intervals but ended up with a motley 3 x 800m and 2 x 400m and was pretty buggered. Left foot was a bit sore during run home, I think because the tape on my foot is challenging my calf and other lower legs muscles.
2:57 HR was misreading
3:05 180 (188)
2:56 183 (188)
1:33 174 (183)
1:14 177 (186)
2:57 HR was misreading
3:05 180 (188)
2:56 183 (188)
1:33 174 (183)
1:14 177 (186)
Friday May 23, 2008 #
Strength & Conditioning 20:00 [3]
Physio's exercises.
Wednesday May 21, 2008 #
Orienteering 41:49 [4] *** 6.0 km (6:58 / km) +200m 5:58 / km
spiked:12/16c shoes: VJ Integrator
FWOC 'long' GP at Edworthy Park. Started late and then cut off the last loop so I would get home in time to cook dinner. Made a few little errors actually: one on a control which I had decided was easy, the following control when I ran off-line through some green stuff, and then on the last control I went to I navigated toward a nearby control instead and did a bunch of extra climb. Felt much stronger tonight which was nice, though I still don't feel like my lungs are at their best.
Tuesday May 20, 2008 #
Running 44:12 [3] 8.2 km (5:23 / km) +110m 5:03 / km
shoes: Adidas Supernova Control
Easy up to Nose Hill and back. Still don't have any energy, getting tired quickly, and left leg feeling uncoordinated. This is probably somewhat a result of the strengthening exercises from the physio.
Strength & Conditioning 20:00 [3]
3 sets of the physio's exercises.