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Training Log Archive: markg

In the 7 days ending Mar 7, 2015:

activity # timemileskm+m
  Running5 2:40:00 18.77(8:32) 30.2(5:18) 230
  Orienteering3 48:29 6.4(7:35) 10.3(4:42) 40
  Cycling1 28:00 3.54(7.6/h) 5.7(12.2/h)
  Total7 3:56:29 28.71(8:14) 46.2(5:07) 270

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Saturday Mar 7, 2015 #

9 AM

Orienteering race 12:58 [4] 3.0 km (4:19 / km)
ahr:179 max:186 shoes: Inov8 X-Talon 212 Amber/Silver

NOL Sprint Relay at Uni of Sydney. Rach had a great first leg so I went out with a 1min lead over Ian. Tried to hard to stuff it up, losing 20s on each of the first two controls but after that didn't lose any more ground. I was pumped to finish with my lead intact and it was great watching the drama unfold over the next couple legs, with Tim losing the lead to Lachy, only to find out Lachy MP'ed, and then Anna having a great run to seal it. First NOL victory! Thanks team!

PTE 3.7

NOL Sprint Relay (07/03/2015)
3 PM

Orienteering race 14:46 [4] 3.2 km (4:37 / km)
ahr:177 max:184 shoes: Inov8 X-Talon 212 Amber/Silver

NOL Sprint Qual at Sir Joseph Banks Park in Botany. Had a reasonable run but leaked time with a couple of bad route choices and little mistakes, maybe 30s all up. I was lucky to be in the easier heat and qualified in 5th and last place. The sand was tough running and I found the vegetation mapping tricky and it was here I lost most time. The latter section was more open park and playground stuff and was bit bland, with some trick controls thrown in for interest/annoyance.

We followed this up with a quick dip at Bronte which was closed for the som big surf. We hung out in the swimming pool for a bit, which was chilly but fun as the occasional wave swept in over the wall.

PTE 3.8

NOL Sprint Qual (07/03/2015)

Running warm up/down 26:00 [3] 4.0 km (6:30 / km)

Various warm ups and cool downs.

Friday Mar 6, 2015 #

7 PM

Running 30:00 [3] 6.0 km (5:00 / km) +100m 4:37 / km
ahr:143 max:163 shoes: Nike LunarGlide+ 5 grey/blue

Lovely evening run with Anna from our accommodation down to Bondi, along the beach, and back.

PTE 2.7

Thursday Mar 5, 2015 #

8 AM

Running intervals 43:00 [3] 8.8 km (4:53 / km)
ahr:148 max:177 shoes: New Balance M870 BY3

School drop-off followed by a 1/2 mona fartlek. Legs were heavy.

PTE 3.4

Wednesday Mar 4, 2015 #

6 AM

Orienteering 20:45 [4] 4.1 km (5:04 / km) +40m 4:50 / km
ahr:171 max:180 shoes: Nike LunarGlide+ 5 grey/blue

Twilight sprint at Radford College. I was feeling angry and not particularly focused and had a pretty crap run. Lost big time getting stuck in the forest in a couple of places and a parallel error on #16 plus a few little other things. Good courses, shame I wasn't up to it.

PTE 4.0

Running warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: Nike LunarGlide+ 5 grey/blue

Monday Mar 2, 2015 #

9 AM

Running 56:00 [3] 10.9 km (5:08 / km) +130m 4:51 / km
ahr:146 max:172 shoes: New Balance M870 BY3

School drop-off and then a short loop on Bruce Ridge. Had been thinking about intervals but Achilles felt a little tight so decided to play it safe and did an easy one. Still enjoying running the single track up there. Right foot was a little sore at the end, similar to the end of Saturday's session.

PTE 3.3
3 PM

Cycling 28:00 [2] 5.7 km (12.2 kph)

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