Training Log Archive: markgIn the 7 days ending May 8, 2011:
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Sunday May 8, 2011 #
3 PM
Running 47:20 [2] 10.2 km (4:38 / km) +125m 4:22 / km
shoes: Asics DS Trainer 13
Run from home to Yeronga Park map via Indooroopilly Bridge and the Tennis Centre for some sprint training prepared by Wendy. Kept up a pretty good pace and was just starting to feel a little tired by the time I arrived. Time includes traffic stops.
4 PM
Orienteering 19:20 [4] *** 3.0 km (6:27 / km) +50m 5:57 / km
spiked:15/20c shoes: Asics DS Trainer 13
Started last in a bit of a chasing start but navigated quite poorly and only saw Katelyn while I was out. I lost time getting the basics wrong: not reading the control description, not reading the map sufficiently before taking off out of controls, and not adjusting my speed for tricky parts.
Friday May 6, 2011 #
3 PM
Running (Commute) 29:00 [3] 5.0 km (5:48 / km) +30m 5:38 / km
shoes: Nike Free 5.0 (grey/green)
A partial run home with a good few kilo's of pack on, running from KG to Coro Dr, near the Wesley before catching the bus. Would have run further but thought I was going to miss the bus; it turned out I was 10min ahead of it but that might be considered an appropriate safety margin in Brisbane. Did the last 2km along the river at a tempo pace which was beginning to feel like hard work with the pack.
Thursday May 5, 2011 #
8 AM
Cycling (Commute) 34:36 [2] 12.5 km (21.7 kph) +165m
Yay for getting fitter! I think this is my best time for the commute, helped somewhat by a good run with lights, etc, and it felt relatively easy.
5 PM
Cycling (Commute) 36:30 [3] 12.5 km (20.5 kph) +145m
Homewards. Twas peak hour on the route home - I got held up by hordes of slow-pokes.
Wednesday May 4, 2011 #
12 PM
Running 22:00 [2] 4.4 km (5:00 / km) +65m 4:39 / km
shoes: Nike Free 5.0 (grey/green)
Quick pick-me-up run at lunchtime. I was feeling inspired by Born to Run and trying to be light on my feet! My ankle was a little sore at the beginning but warmed up okay.
Monday May 2, 2011 #
9 AM
Orienteering 52:30 [3] *** 5.0 km (10:30 / km) +214m 8:39 / km
spiked:7/12c shoes: Jalas FLX
Local Toohey Forest event at Daisy Hill. It's pretty green out there at the moment: lots of grass covering the fallen timber and the lantana has spread a bit since the map was updated in 2001. Started slow and steady but still managed to lose a minute or so on #2 when I misread the gullies and knolls around the control, or possibly the mapping is dodgy, not sure. I generally had a pretty crappy run: ran straight past #4, wasn't focussed and not reading the map on #5, similar for #6, and on #8 missed a little track junction did an extra 3min loop. Managed to give my ankle a tweak too - I need to work on my taping technique. I need to work on focus and technique a lot.