Training Log Archive: markgIn the 7 days ending Aug 31, 2014:
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Sunday Aug 31, 2014 #
4 PM
Running 42:30 [2] 8.7 km (4:53 / km) +140m 4:31 / km
shoes: Nike Free 3.0 v3
Recovery run from a friend's place on Bielby Rd out to Gap Ck and back. Left heel/achilles a bit tweaky on the downhills - I think it's more from a little roll on it yesterday than the hill sprints on Friday.
Saturday Aug 30, 2014 #
2 PM
Orienteering 1:11:00 [2] 5.6 km (12:41 / km) +100m 11:38 / km
ahr:129 max:164 shoes: Inov8 X-Talon 212 Amber/Silver
Shadowing Jack and Josh around a relocation exercise at Toohey Forest schools team training. They handled it pretty well, just need to work on doing it faster and work on strategies to relocate and keep moving, and I managed to come up with a coachy thing or two to say.
PTE 2.3
PTE 2.3
Orienteering 29:36 [3] 3.6 km (8:13 / km) +50m 7:41 / km
ahr:152 max:171 shoes: Inov8 X-Talon 212 Amber/Silver
A control-picking/visualisation course. Ran this one by myself but felt very stiff and tired. A couple of little hiccups but fairly smooth, just moving very slowly.
PTE 3.2
PTE 3.2
Friday Aug 29, 2014 #
8 AM
Running 31:18 [3] 6.5 km (4:49 / km) +90m 4:30 / km
shoes: New Balance M870 BY3
Commute from Toowong to work for a bit of a change. It means a slightly heavy bag which I notice.
6 PM
Running hills 34:00 [3] 6.0 km (5:40 / km)
shoes: New Balance M870 BY3
20min warmup, dynamic stretching and then 3 x 80m sprints up Lex St. I would have done 4 but my left achilles seemed to be getting sore. I'm now not convinced it was my achilles but possibly the tibialis-posterior. Did a short set of box jumps when I got home.
Wednesday Aug 27, 2014 #
6 AM
Running 25:25 [2] 5.0 km (5:05 / km) +60m 4:48 / km
shoes: Nike Free 3.0 v3
Recovery run or perhaps the warm up/down I should have done last night! Felt tired, and hungry, but it was a nice morning to be out.
Tuesday Aug 26, 2014 #
6 PM
Running race 41:25 [5] ** 10.0 km (4:09 / km) +50m 4:02 / km
ahr:174 max:184 shoes: New Balance M870 BY3
When I discovered it was a score I figured I may as well go for gold and try to clear it but I'd also planned to take it easy given the tough weekend just past. So I started very relaxed but the pace was pretty good and I just kept going steady. I didn't work too hard until the last couple of km when I ran over the big hill and I was trying to get back on time. I got all the controls but was 1.5min late; still took the win. My Ambit says effort was a 5.0 so I guess I failed to execute the "take it easy" plan. Oh well.
PTE 5.0
PTE 5.0