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Training Log Archive: markg

In the 7 days ending Sep 14, 2014:

activity	#	time	miles		km		+m
Running	4	2:14:15	14.42	(9:19)	23.2	(5:47)	110
Orienteering	2	51:06	4.97	(10:17)	8.0	(6:23)	100
Strength & Conditioning	1	20:00
Total	6	3:25:21	19.39		31.2		210

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Saturday Sep 13, 2014 #

1 PM

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov8 X-Talon 212 Amber/Silver

Orienteering race 26:06 [5] 5.4 km (4:50 / km) +100m 4:25 / km
ahr:177 max:185 shoes: Inov8 X-Talon 212 Amber/Silver

Qld Middle Distance champs at Taromeo Ck near Blackbutt. The middle champs were here two years ago and that time I made a classic do the loop in the wrong order eror handing the race to Josh Blatchford. I was determined not to do that again and indeed managed a great run. It's just a pity that there was no competition this time. It's a fun area lots of granite but so open it's not especially challenging; it would be good sprint terrain, actually.

PTE 5.0

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 X-Talon 212 Amber/Silver

4 PM

Orienteering 25:00 [2] 2.6 km (9:37 / km)
shoes: Inov8 X-Talon 212 Amber/Silver

Control pickup.

Friday Sep 12, 2014 #

6 AM

Running 24:30 [1] 4.5 km (5:27 / km) +50m 5:09 / km
(sick) shoes: New Balance M870 BY3

A test run to see how I was feeling before tomorrow and because I always feel better if I've spun my legs over before a race. Unfortunately, I'm still not feeling great, still coldy and not much energy. Also the Achilles is still bothering me. Hopefully I'll improve a bit by tomorrow.

Thursday Sep 11, 2014 #

Note
(sick) (rest day)

Very mild coldy symptoms but playing it safe.

Wednesday Sep 10, 2014 #

5 PM

Running 30:45 [3] 6.0 km (5:08 / km)
ahr:148 max:169 (sick) shoes: New Balance M870 BY3

Work to Toowong. Had planned to run all the way home but felt awful. I could feel my Achilles a bit too.

Tuesday Sep 9, 2014 #

8 PM

Strength & Conditioning 20:00 [3]

Monday Sep 8, 2014 #

6 AM

Running warm up/down 42:00 [3] 6.1 km (6:53 / km) +60m 6:34 / km
shoes: Nike Free 3.0 v3

Running intervals 12:00 [3] 3.6 km (3:20 / km)
shoes: Nike Free 3.0 v3

6 x 600 @ 3.15 pace with about 1.30-1.40 easy walk and jog recovery.

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