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Training Log Archive: markg

In the 7 days ending Apr 7:

activity # timemileskm+m
  Strength & Conditioning3 2:05:00
  Running4 1:56:00 13.3(8:43) 21.4(5:25) 340
  Orienteering2 1:50:15 9.44(11:40) 15.2(7:15) 555
  Total7 5:51:15 22.74 36.6 895

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Sunday Apr 7 #

10 AM

Running warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: Mizuno Wave Rider 22

Orienteering race 1:29:45 [4] 12.2 km (7:21 / km) +450m 6:13 / km
ahr:155 max:173 (sick) shoes: Mizuno Wave Rider 22

ACT League at Badja. Had been looking forward to this but didn't quite pan out for me today. A head cold hit last night, then I forgot to pack my O shoes (ran in my cushioned road shoes) and forgot to take ventolin before running. The road shoes went okay though I was slow and tentative in places. The lack of ventolin didn't go so well and my effort was really limited, particularly in the 1st half. My orienteering was okay-ish. Felt strangely confident that I was going to hit things and generally did (perhaps because I was going so slow :D ) but had a few sloppy moments where it showed that my head wasn't quite in it.

Best moment of the race was at #14: I switched off early in the leg, made a parallel error and had only a rough idea of my location. Relocation strategy was to head up onto a spur where there were some knolls and big rocks and work out my location somewhere along it as I continued toward the control. I laughed out loud when I relocated by running straight into the control a couple of minutes later. Was only 3.5 min slower than Andrew on that leg when it could have been a hilariously bad error.

Saturday Apr 6 #

11 AM

Note
(sick) (rest day)

Met Lex for a session before lunch. Head was pounding and felt ordinary during warmup. Apparently my left shoulder still isn't getting the message and is sabotaging my left foot. Lex reckons shin pain was me overdoing the foot cue after I had already adopted it.

Friday Apr 5 #

12 PM

Running warm up/down 25:00 [3] 4.1 km (6:06 / km)
ahr:140 max:161 shoes: NB Fresh Foam Zante v4

Running hills 25:00 [3] 4.2 km (5:57 / km) +195m 4:50 / km
ahr:149 max:176 shoes: NB Fresh Foam Zante v4

9 x 1min hills with 1:30-ish jog back down. Hill has a touch over 20m climb at about 10%. Seemed like a good session, started focusing on running technique at #7 and went a little further on the last 3 but it really shifted the workload to my quads.

Thursday Apr 4 #

12 PM

Running warm up/down 20:00 [3] 4.1 km (4:53 / km) +40m 4:39 / km
shoes: Mizuno Wave Rider 22

Short loop by the NMA before plyos. All I had time for today.

Strength & Conditioning (Plyometrics) 20:00 [3]

Pogos, hop-and-stick, step-and stick 3 x 6

I had a nice encounter with a grounds-person painting lines nearby. He said hello and asked why I was hopping around all the time. I explained and then he told me it looked like my balance was getting better :D

Wednesday Apr 3 #

12 PM

Running 34:00 [3] 7.0 km (4:51 / km) +105m 4:31 / km
ahr:150 max:170 shoes: Salomon Sense Ride

The old move the car at lunch run. Felt pretty good rolling along the lake afterwards although wounded shin felt a bit uncomfortable.
4 PM

Orienteering 20:30 [3] 3.0 km (6:50 / km) +105m 5:49 / km
shoes: Inov8 X-Claw 275

Shadowing Will and Jay. Nice to introduce a couple of kids to bush maps. Legs a bit tired on the hills.
8 PM

Strength & Conditioning 1:00:00 [3]

Core + glutes + ankles

Stir-the-pot 4 x 6
Bird-dogs, side-plank 6, 4, 2 x 15s
Side leg raises 3 x 12
Inverse clam 3 x 8
Wall push 3 x 30s
Ankle inversion and eversion 3 x 12

Tuesday Apr 2 #

12 PM

Strength & Conditioning 45:00 [3]

Recovery weights. Moderate sort of maintenance session, as don't have a plan for it just at the moment.

Deadlift 3 x 5 @ 55kg
Squat 3 x 5 @ 60kg
Parallel dip 3 x 6
Pull-up 3 x 6
Low row 3 x 8 @ 40kg
Seated calf raise 4 x 6 @ 12.5kg

Monday Apr 1 #

Note
(rest day)

A pinch and a punch for the first rest day of the month.

Everything feels pretty good after the weekend. Didn't get the familiar hungover feeling after a big weekend of races. Bet it was it was the big burrito with Andrew and Jarrah at Bathurst afterwards that got me sorted :)

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