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Training Log Archive: markg

In the 7 days ending Sep 28, 2013:

activity # timemileskm+m
  Running6 2:47:10 19.03(8:47) 30.62(5:28) 220
  Orienteering1 16:55 1.71(9:54) 2.75(6:09)
  Total6 3:04:05 20.74(8:53) 33.37(5:31) 220

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Saturday Sep 28, 2013 #

10 AM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Asics Hyperspeed 4

A long warm up to ensure my hamstring was going to be ok.
11 AM

Running warm up/down 15:00 [3] 1.0 km (15:00 / km)
shoes: Asics Hyperspeed 4

Final warm up. It's been months since I did a sprint so I took an old sprint map with me to get back into sprint mind-set.

Orienteering race 16:55 [5] 2.75 km (6:09 / km)
shoes: Asics Hyperspeed 4

Aus Sprint Champs. Finished 10th elite, 13th overall and 9th Australian overall. I was very happy with this race, I gave it everything physically and was clean almost all the way through. Lost a few seconds here and there, like at the second where I didn't hear the SI unit beep (whether it did or not I'm not sure) and went back for a 2nd go, and a couple of nearly missed turns. Unfortunately lost 20-25s at #24 when I went right to go through the little passageway between the two buildings and got thrown mentally by the trailer that was mostly blocking the passage so bailed out and went back around the other way. The splits also show that I lost about 10s on the control after the spectator control, I can only assume I was a bit slow working out how to get out of the courtyard.

Friday Sep 27, 2013 #

7 AM

Running 33:39 [2] 5.7 km (5:54 / km) +60m 5:37 / km
shoes: Mizuno Wave Elixir 8

Short run to teach my legs about running again after a massage and lots of stretching. They felt terrible as expected to begin and my hamstring gave a twinge that I feared was a bad omen but after a good 20min I did a series of run-throughs getting up near top speed and the hamstring was alright. I finished much relieved!

Tuesday Sep 24, 2013 #

6 AM

Running intervals 19:56 [3] 5.4 km (3:41 / km)
ahr:165 max:176 shoes: Asics Hyperspeed 4

Mona's fartlek up at the reservoir minus the last 15s int because I forgot to count. Started fast but my hamstring was feeling tight at extension so slowed down a bit once I hit the 1min ints. It continued to feel tight but didn't worsen and post-run it's feeling cranky but not terrible – better than after the 400's last week. I'm hoping the massage I've booked for this afternoon will help to settle it down.

PTE 3.7

Running warm up/down 22:37 [1] 3.7 km (6:07 / km) +60m 5:39 / km
shoes: Asics Hyperspeed 4

Monday Sep 23, 2013 #

6 PM

Running 23:26 [2] 4.5 km (5:12 / km) +50m 4:56 / km
shoes: Mizuno Wave Elixir 8

Run to the shops and back to buy some missing dinner ingredients.

Sunday Sep 22, 2013 #

7 AM

Running tempo 32:32 [3] 7.32 km (4:27 / km) +50m 4:18 / km
ahr:162 max:188 shoes: Nike Free 3.0 v3

Pretty much the same route as yesterday but without the stretching. A bit of tightness which I can feel when I increase the pace. Thinking about an interval session tomorrow and then a massage.

PTE 3.7

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