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Training Log Archive: markg

In the 7 days ending Mar 3:

activity # timemileskm+m
  Running4 3:40:15 26.35(8:22) 42.4(5:12)
  Strength & Conditioning1 20:00
  Total5 4:00:15 26.35 42.4

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Sunday Mar 3 #

(rest day)

Travel back to Canberra.

Saturday Mar 2 #

7 AM

Running intervals 20:45 [4] 5.0 km (4:09 / km)
shoes: Salomon Sense Ride

Noosa Parkrun done as a 1km over-1km under threshold workout. Planned for 3 overs and 2 unders but missed the start so the 1st km was a warm-up and only did 2km over but then split the final km with 500m under and 500m over to finish. Oh well, happy just to do a small session. Starting late meant I spent the whole run overtaking people at some speed, which was fun but I felt a bit bad for blowing past all the slower people who were trying hard and probably doing quite well for them.

Running warm up/down 16:00 [3] 3.0 km (5:20 / km)
shoes: Salomon Sense Ride

Did another 1.5km out and back on the Parkrun course. One of the cool things about this Parkrun is that it has permanent marker posts for every 0.5km - very cool. Felt even worse for the back markers in the cool-down because I overtook a bunch of them again!

Friday Mar 1 #

7 AM

Running 1:30:00 [3] 15.8 km (5:42 / km)
shoes: Salomon Sense Ride

From Sunshine Beach south along the beach and then the path behind it for 45min and then back. Planned to run in the Noosa Heads National Park but it was closed (just for today which was bad luck) for 'helicopter operations'. Not feeling terribly enthusiastic or energetic but I improved as I went on. Lots of little climbs and descents, typically quite steep. Last 1/3rd was a bit of a struggle with soreness in right knee (ITB and then PFP?) and left heel/calf/Achilles/something.

Thursday Feb 28 #

(rest day)

Travel to Sunshine Beach.

Wednesday Feb 27 #

12 PM

Running 42:30 [3] 8.4 km (5:04 / km)
shoes: Mizuno Wave Rider 22

Easyier run on Black Mtn. Legs a bit tired, made the hills harder, but got along okay. Nearly trod on a little brown snake when it decided to get away by slithering across the single-track in front of me. Was a bit jumpy after :D

No HR data at all today ... perhaps I'll change the battery before forking out for a new strap.

Tuesday Feb 26 #

12 PM

Running warm up/down 31:00 [3] 5.7 km (5:26 / km)
shoes: NB Fresh Foam Zante v4

Running intervals 20:00 [4] 4.5 km (4:27 / km)
shoes: NB Fresh Foam Zante v4

2km, 2 x 1km, with 3min and 2min walk-jog recovery, all 3:31-3:36/km or 5-10s faster than 5km pace; with Industry. The main group did 3, 2, 1km but starting from somewhere inconvenient for me so I joined on the 2km, which meant that for the 2km I felt great while they were already feeling it. About the right amount of work for me as I started to feel a bit ragged on the last one, I suspect nausea wasn't too far away in the last 400m. Ran about 70m long on the last one according to my time and pace on the GPS.

HR data was bogus; time for a new strap I reckon.

Monday Feb 25 #

8 PM

Strength & Conditioning (Core + achilles) 20:00 [3]
(rest day)

Not feeling great again today. Suspicious that I have had a little virus, along with the rest of the family.

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