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Training Log Archive: markg

In the 7 days ending Feb 16, 2014:

activity	#	time	miles		km		+m
Running	7	3:26:08	23.16	(8:54)	37.27	(5:32)	480
Orienteering	3	57:47	6.46	(8:57)	10.39	(5:34)	65
Total	9	4:23:55	29.61	(8:55)	47.66	(5:32)	545

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Sunday Feb 16, 2014 #

8 AM

Running 23:34 [2] 4.6 km (5:07 / km) +30m 4:58 / km
shoes: Mizuno Wave Elixir 8

9 AM

Orienteering 11:53 [4] 2.35 km (5:03 / km) +30m 4:45 / km
shoes: Mizuno Wave Elixir 8

A fun little course at Toowoomba Grammar School. I took a little while to get focused but then was moderately successful practising reading ahead and getting some good flow.

Orienteering race 12:05 [5] 2.57 km (4:42 / km) +35m 4:24 / km
shoes: Mizuno Wave Elixir 8

A second short course, this was one was nominated a race, with Ludvig, Simeon, Riley, Alison and Elliot all starting in a block at 1min intervals. Things fell apart a bit in this one, starting with not reading an uncrossable fence on leg #1 and a few little confused moments through the more complex bits. Ludvig, who started behind me, was right on my tail for most of the course. Feeling pretty tired in this one.

10 AM

Running 22:39 [2] 4.6 km (4:55 / km) +60m 4:37 / km
shoes: Mizuno Wave Elixir 8

Saturday Feb 15, 2014 #

3 PM

Running warm up/down 10:28 [2] 1.0 km (10:28 / km)
ahr:136 max:164 shoes: Asics Hyperspeed 4

PTE 2.1

Orienteering race 16:49 [5] 3.67 km (4:35 / km)
ahr:182 max:190 shoes: Asics Hyperspeed 4

Cyclones sprint series at USQ in Toowoomba. A hot afternoon and everyone was feeling a bit lethargic I think. Anyway I had a decent run but a few too many 5s errors and a couple that were more like 10s. Maybe 30s lost plus a couple of route choices that weren't optimal. Got pipped by Ludvig, who had led most of the race until I pulled him back in on the 4th last but then a little mistake and a fast finish from him, saw him pull out 12s. It's good to have a close competition!

PTE 4.2

5 PM

Orienteering intervals 17:00 [5] 1.8 km (9:27 / km)
ahr:159 max:185 shoes: Asics Hyperspeed 4

Some intense mass-start map-memory training after the race. I was with Riley and Simeon; the pace was hot and everyone was feeling the lactic. I struggled to recall enough to do this cleanly. I only really got the last half of them right.

PTE 3.2

Wednesday Feb 12, 2014 #

6 PM

Running warm up/down 21:00 [1] 4.0 km (5:15 / km)
shoes: New Balance M870 BY3

Running intervals 20:33 [5] 5.0 km (4:07 / km)
ahr:172 max:185 shoes: New Balance M870 BY3

10 x 400 w/~50s easy jog rest, an extra 1min after 5, and an extra 30s after 9. Felt good tonight, managed to feel relatively relaxed throughout, and didn't get massively lactic like the last time I did this, which was around August last year. Pace was good too, 2:47-2:58/km and one anomaly at 3:04. It helped that James was out front looking impressive.

PTE 4.4

Monday Feb 10, 2014 #

5 AM

Running 21:41 [3] 3.57 km (6:04 / km) +210m 4:42 / km
ahr:156 max:179 shoes: New Balance M870 BY3

Standard Mt Coot-tha ascent. PTE 3.6

6 AM

Running 53:03 [5] 8.0 km (6:38 / km) +90m 6:17 / km
ahr:144 max:169 shoes: New Balance M870 BY3

Back down Coot-tha and then 8 x 80m hill sprints in 17-18s each with 3min walk/jog recovery although today my Ambit reckons they are only 70m. I like this hill; it starts on an easy incline so you can get a nice sprint rhythm going but then it steepens at the end so you have to work hard to keep up the pace. Good for glute strength.

This was a challenging workout for my Achilles: sprinting, uphill and a somewhat slippery trail. I think it's come through ok but I don't think I should do these too often.

PTE 2.9

4 PM

Running 33:10 [2] 6.5 km (5:06 / km) +90m 4:46 / km
shoes: Nike Free 3.0 v3

Easy run from work to school.

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