Training Log Archive: markg

OY at Cottons Paddock. Had a reasonable run, not feeling all that strong up the hills, and a bit tentative in the plentiful tuffets of grass. There's not much in the terrain to cause one to deviate much from the straight line and many of today's legs called for compass work. In general I was running quite accurately on the compass but lost a few seconds here and there. My biggest mistake was on #7 where I simply wasn't careful enough in the vague area with about 200m to go and couldn't pick the right little gully. I got a bit lucky at #16, the control was right on a fold line in my map and the detail had come off, so just had to attack it blind. Hurt my right ankle a bit there - 10 months after the original injury, I think it's time to see a physio.

Overall, not a bad outing, I suppose. I would have preferred to have a clean run in such a simple area and not to get beaten by Mark Nemeth, but I think I had a little left in the tank which is positive.

Easy jog around Chapel Hill.

Got up before dawn to run some intervals up at the reservoir. Was pretty warm by the time I arrived but feeling pretty stiff so did some dynamic stretching. Still feeling stiff and heavy after that so bailed on the planned 4x4min and did a pyramid session, 1, 2, 3, 3, 2, 1, which is easier to get into. It turned into a pretty decent session and I felt strong all the way through. My speed seems to be creeping up a bit which is nice.

Warm up, jog floats, and warm down.

From KG to home. I only took my little camelbak with a few essentials. Felt pretty good. Got stuck at a lot of intersections. Saw Nick running around Anzac Park looking speedy.

C • Andrewartha? 2

6 x hill intervals on Victoria Park road outside my office, with jog down recovery of ~1:40s. Perhaps took it too easy at the beginning and was able to push a little bit harder the last few. Times: 1:12, 1:12, 1:11, 1:09, 1:10, 1:07.

Warm up with some dynamic stretches, jog recoveries, and warm down.