Training Log Archive: markgIn the 7 days ending Feb 19, 2017:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
| |||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Feb 19, 2017 #
7 AM
Running 51:00 [3] 9.3 km (5:29 / km) +160m 5:03 / km
shoes: Asics DynaFlyte
Absolutely gorgeous morning in Canberra, fresh and clear. I did an out and back from home up towards the federal highway and then climbed the Casuarina Tr up to the fire trail and down via Blue Metal Rd. Feeling a bit stronger but also a bit tight in the achilles area, it was slow to warmup and then felt a bit tight again near the end.
Wednesday Feb 15, 2017 #
6 PM
Running warm up/down 10:00 [3] 0.6 km (16:40 / km)
shoes: Inov8 X-Claw 275
Orienteering 36:49 [4] 6.2 km (5:56 / km) +160m 5:16 / km
shoes: Inov8 X-Claw 275
Twilight O at Goorooyaroo with the training map, half contour only, half with blanks for compass work. Glute was good, achilles was good. Fitness not so much (8min behind Craney!) but nav was fine. Fun to be orienteering again.
Tuesday Feb 14, 2017 #
7 AM
Running 28:40 [3] 5.1 km (5:37 / km) +80m 5:13 / km
(injured) shoes: Asics DS Trainer 19
Another short and pretty easy run with 4 run-throughs with pace increasing to 3.25/km at the end. Glute felt fine all the way. Lower calves / achilles felt tight early and weren't 100% in the fastest run-through.
8 AM
Cycling (Commute) 25:30 [3] 7.1 km (16.7 kph)
To work via school w/Ewan. He did great; the home to school leg took only 17min including stops for road crossings.
5 PM
Cycling (Commute) 13:00 [3] 4.2 km (19.4 kph)