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Training Log Archive: markg

In the 7 days ending Sep 20, 2015:

activity	#	time	miles		km		+m
Running	3	2:12:00	17.15	(7:42)	27.6	(4:47)	90
Cycling	2	1:13:00	12.43	(10.2/h)	20.0	(16.4/h)
Orienteering	1	32:00	3.48	(9:12)	5.6	(5:43)	160
Total	6	3:57:00	33.06	(7:10)	53.2	(4:27)	250

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Friday Sep 18, 2015 #

Cycling (Commute) 40:00 [2] 10.0 km (15.0 kph)

1 PM

Running intervals 42:00 [4] 9.2 km (4:34 / km)
ahr:162 max:180 shoes: Asics DS Trainer 19

Mona fartlek at O'Connor Oval. Pushed pretty hard. On pace was about 3.10 and off about 4.10 and covered 5.6km.

PTE 4.2

Thursday Sep 17, 2015 #

1 PM

Running 27:00 [3] 5.4 km (5:00 / km) +90m 4:37 / km
(rest day) shoes: Nike Flyknit Lunar1

Ploddy recovery run with some dynamic stretching. Left ankle feeling good surprisingly. Saw a few controls out at the back of Ainslie.

Wednesday Sep 16, 2015 #

12 PM

Orienteering 32:00 [4] 5.6 km (5:43 / km) +160m 5:00 / km
ahr:169 max:181 shoes: Inov8 X-Talon 212 Amber/Silver

Lunchtime event at Campbell Park and last opportunity for an event prior to Aus champs. Was going to practice traffic-light stuff and modulating my speed but it just didn't seem to fit this course - good compass and contouring practice though. Managed to find a rabbit hole with my left foot and ankle is a bit sore now.

PTE 4.4

Tuesday Sep 15, 2015 #

6 PM

Running warm up/down 27:00 [3] 3.9 km (6:55 / km)
shoes: Asics DS Trainer 19

Running intervals 36:00 [5] 9.1 km (3:57 / km)
ahr:173 max:183 shoes: Asics DS Trainer 19

10 x 700m with alternating 160/200m recoveries with the Bilbys Tri Squad. Pace was mostly in the 3.20s with one 3.31 and the last in 3.15. I had been looking forward to running with people but there was no-one going the same pace unfortunately.

PTE 5.0

Monday Sep 14, 2015 #

Cycling (Commute) 33:00 [2] 10.0 km (18.2 kph)

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