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Training Log Archive: markg

In the 7 days ending Mar 1, 2015:

activity	#	time	miles		km		+m
Running	4	3:05:00	22.68	(8:09)	36.5	(5:04)	340
Cycling	3	1:31:30	12.49	(8.2/h)	20.1	(13.2/h)
Orienteering	2	39:29	5.59	(7:04)	9.0	(4:23)	55
Strength & Conditioning	1	15:00
Total	9	5:30:59	40.76		65.6		395

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Saturday Feb 28, 2015 #

9 AM

Running 58:00 [3] 11.8 km (4:55 / km) +150m 4:37 / km
ahr:150 max:169 shoes: New Balance M870 BY3

10 AM

Orienteering tempo 16:16 [4] 3.7 km (4:24 / km) +35m 4:12 / km
ahr:174 max:180 shoes: New Balance M870 BY3

Lukas' sprint training at Bruce CIT. Good turnout and got some good head to head racing with Lachy, Matt and Andrew, which should be good practice for next Sat. Had a pretty clean run until the 2nd loop when I had a brain fail at the right control and dropped off the lead group.

Ran from home and back plus an extra cool down with the crew so it turned into quite a long session.

Friday Feb 27, 2015 #

11 AM

Running intervals 25:00 [3] 5.2 km (4:48 / km) +40m 4:38 / km
ahr:158 max:180 shoes: Nike LunarGlide+ 5 grey/blue

2 x (3 x 700m, 1.30 rest), 1.30 rest. Did these back and forth on a fire trail on Bruce Ridge with a little hill in the middle. Pace was 3.21, 3.13, 3.23, 3.22, 3.34, 3.28. The odd intervals had slightly more and steeper climb. It turned out to be a mega lactate tolerance/utilisation session and definitely struggled to keep my pace up in the later efforts.

Saw an echidna on my way home!

PTE 3.4

Running 43:00 [3] 9.0 km (4:47 / km) +150m 4:25 / km
ahr:150 max:175 shoes: Nike LunarGlide+ 5 grey/blue

3 PM

Cycling 25:00 [2] 5.9 km (14.2 kph)

Thursday Feb 26, 2015 #

9 AM

Cycling 31:30 [2] 7.7 km (14.7 kph)

3 PM

Cycling 35:00 [2] 6.5 km (11.1 kph)

Cold is nearly gone.

Wednesday Feb 25, 2015 #

12 PM

Strength & Conditioning 15:00 [3]

Hip rotators and abductors, calves, push-ups, crunches.

6 PM

Orienteering 23:13 [5] * 5.3 km (4:23 / km) +20m 4:18 / km
ahr:175 max:182 (sick) shoes: New Balance M870 BY3

Summer series at Weston Park using the training map by Lukas, which was start training with a map flip every 3-4 controls. It sort of worked; it was definitely a valiant attempt to turn a very simple area into useful training. I went pretty steady and lost only a couple of seconds slowing a bit in a vague forested bit and in the bit near the cafe. Didn't feel particularly speedy but was able to keep going okay.

PTE 5.0

Running warm up/down 16:00 [3] 3.0 km (5:20 / km)
shoes: New Balance M870 BY3

Tuesday Feb 24, 2015 #

Note
(sick)

Thought I felt a cold coming this morning and this evening has proved it. Hopefully it'll be quick to come and go ...

Monday Feb 23, 2015 #

9 AM

Running 43:00 [3] 7.5 km (5:44 / km)
shoes: New Balance M870 BY3

School drop-off and then stopped off at the Lyneham ovals on the way home for 4 x 90m sprints. Neck wasn't a problem running but it's not better.

PTE 3.1

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