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Training Log Archive: markg

In the 7 days ending Sep 29, 2014:

activity

time

miles

Orienteering

2:25:49

13.79

(10:34)

22.2

(6:34)

Running

2:22:13

11.56

(12:18)

18.6

(7:39)

195

Total

4:48:02

25.35

(11:22)

40.8

(7:04)

195

1:44

0:00

» now

Monday Sep 29, 2014 #

9 AM

Running warm up/down 40:00 [2] 3.0 km (13:20 / km)
shoes: Asics Hyperspeed 4

10 AM

Orienteering race 15:56 [4] 2.5 km (6:22 / km)
shoes: Asics Hyperspeed 4

Aus Sprint Champs at Curtin University. A nice urban sprint map and I had a good race. I was super nervous beforehand but I was determined not to repeat some past race failures and managed to stay on top of it. After a slow first control I pushed myself hard physically and mentally. I got a couple of route choices wrong (#7 and #8) and lost 10s I can't explain on #13 but maybe I took my foot off the gas a bit. Very happy with the result; 7th and 5th Aussie including Oscar in the juniors.

C • Good run, well done. 4

M21E - Splits

Sunday Sep 28, 2014 #

10 AM

Running warm up/down 20:00 [2] 1.5 km (13:20 / km)
shoes: Inov8 X-Talon 212 Amber/Silver

Orienteering race 39:57 [5] 6.2 km (6:27 / km)
shoes: Inov8 X-Talon 212 Amber/Silver

Aus Middle Distance champs. A fun course with some spur gully and then some rock. A bit too much open running for me and found the rocky ground difficult. Mostly good run but a couple of lapses of concentration and a bad route choice on #16 cost 2min. On the plus side, the time lost meant Shep caught me earlier (at #20) and I was able to chase him for the rest of the course. I was pleased to be able to keep up with up him actually. Finished in 10th, 5.31 down on Ian. I felt pretty tired; I'm glad I ran yesterday but it's a shame the playing field wasn't more level.

Aust MDC, Course M21E - Splits

Saturday Sep 27, 2014 #

Event: Karrak Karnival - Oz Champs

11 AM

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: Inov8 X-Talon 212 Amber/Silver

Orienteering race 1:29:56 [5] 13.5 km (6:40 / km)
shoes: Inov8 X-Talon 212 Amber/Silver

WA Long Distance champs. Despite my main goal being not to wear myself out for the middle the next day I managed to achieve one of my best long distance results. I just tried to maintain a steady pace and concentrate on my nav and managed to get around with little lost time. I caught sight of Bruce (2min) as I ran into #3 but I didn't catch up until #6 and eventually dropped him on the way to #15, when we took different routes. One of the Danes went past at #14 looking very strong. Started to tire a bit on the hills at the end but was doing much better than a lot of long races over the last few years. I finished 10min down on Simon in 6th and 4th Aussie.

WA Long Champs, Course M21A - Splits

Wednesday Sep 24, 2014 #

6 AM

Running intervals 17:13 [4] 4.8 km (3:35 / km)
ahr:164 max:174 shoes: New Balance M870 BY3

6 x 600m with ~1min/200m jog recovery. The aim was to repeat previous sessions but with shorter rests. This went okay but I wasn't able to maintain my target pace (3.15) but was mostly about 3.20. I think my legs are still a bit tired from Sunday's run and my motivation wasn't too high.

PTE 3.7

Running warm up/down 50:00 [2] 7.8 km (6:25 / km) +195m 5:42 / km
shoes: New Balance M870 BY3

Warmup plus an extended warm down on the Coot-tha trails.

Tuesday Sep 23, 2014 #

Note
(rest day)

Quads are sore from Sunday - not enough downhill running recently.

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