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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: markg

In the 7 days ending Nov 10:

activity # timemileskm+m
  Running5 3:53:03 26.72(8:43) 43.0(5:25) 558
  Strength & Conditioning1 40:00
  Orienteering1 38:04 3.67(10:23) 5.9(6:27) 180
  Total5 5:11:07 30.39 48.9 738

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Sunday Nov 10 #

7 AM

Running warm up/down 30:00 [3] 4.4 km (6:49 / km)
shoes: NB Fresh Foam Zante v4

Running race 39:33 [5] 10.0 km (3:57 / km) +120m 3:44 / km
ahr:171 max:177 shoes: NB Fresh Foam Zante v4

Canberra Times Run Run 10km. Hadn't done this for about 15 years and last time was on the original course from Woden to Commonwealth Park. Didn't have many benchmarks to predict a race result but had done Parkrun last weekend in 20min pretty comfortably so thought I could probably do 10 at a little faster pace and decided to run the first half with the 40min pacer and then pick up my pace if I felt ok.

The first challenge was the 2 pacers going crazy at the start and flying past me at about 3min pace! Settled into my pace (having a laugh to myself at all the people puffing like crazy 1km in), trying to maintain my effort up the hills and rolling faster down them. Went through 5km comfortably in 19.40 (still hadn't caught the first pacer) and began to think I was on for 38min. Took it pretty easy again up the last hill towards parliament house and finally caught the pacer just before 7km; still feeling pretty comfortable and lifted a touch but then hit 8km in 31.48 which was a bit disappointing. I guess I just needed to push harder up the hill. Figured it was time to kick and dropped to 3.45 but that finished coming off the bridge into a stiff headwind and I struggled to hold it under 4.00/km for a bit.

Finished in 39.33 and initially felt a bit disappointed given the time at 5km but later started to look on it more positively - 38' with a little more effort early is not too bad at this stage of things.

Running 50:30 [3] 9.3 km (5:26 / km) +140m 5:03 / km
ahr:147 max:168 shoes: Mizuno Wave Rider 22

Couldn't miss my long run with the Stromlo 30km up in 2 weeks so headed back to car (at the NMA) and then out and back along the ALJ Memorial track. A little sore through the right knee later but otherwise didn't feel too smashed.
2 PM


Managed to get home, eat, shower, slob about it and do the mowing before this cold started setting in ... Hopefully it clears up faster than the last one.

Saturday Nov 9 #

(sick) (rest day)

Have a mild sore throat with a cough.

Friday Nov 8 #

1 PM

Running 32:00 [3] 6.6 km (4:51 / km)
shoes: Mizuno Wave Rider 22

Not a very nice day here and thought I was just heading out for a lunchtime plod but felt pretty good and got cruising along really comfortably. Some good signs for my fitness and encouraging given I just signed up for the Canberra Times Fun Run 10km on Sunday.

My Suunto was clearly confused by this sudden spring in my stride and calculated my V02Max for the run as 92. Wishful thinking, not that it would be much good to be hitting V02Max at 4.30 pace!

Thursday Nov 7 #

12 PM

Strength & Conditioning 40:00 [3]
shoes: NB Fresh Foam Zante v4

End of squat cycle: managed it pretty comfortably. Mixed up the nordics a little and did each rep of the last 2 sets till I couldn't hold myself up and dropped to the ground.

Back squat 5 @ 60, 3 @ 70, 1 @ 77.5kg (+2)
Chin-ups 3 x 5
Seated calf raise 4 x 5 @ 12.5kg
Low row 4 x 5 @ 40kg
Nordics 3 x 6
Push-ups 3 x 12

Running warm up/down 11:00 [3] 2.0 km (5:30 / km)
shoes: NB Fresh Foam Zante v4

Wednesday Nov 6 #

5 PM

Running warm up/down 7:00 [3] 1.0 km (7:00 / km)
shoes: Inov8 X-Talon 200 (black)

Orienteering tempo 38:04 [3] 5.9 km (6:27 / km) +180m 5:36 / km
shoes: Inov8 X-Talon 200 (black)

Twilight orienteering at Remembrance Park (Mt Ainslie) using the contour only version of the Mod 1 course. Was aiming just to run steady since I'd done a session yesterday and had few minor signs that I might be getting sick but still managed to be sloppy in places - I wasn't focused and running a bit carelessly - lost about 2min. Found it pretty hard to keep my pace up while contouring where there was a lot of deadfall. Finished about 5min down on Ryan Stocks.

Tuesday Nov 5 #

12 PM

Running warm up/down 26:00 [3] 4.4 km (5:55 / km) +130m 5:09 / km
ahr:145 max:164 shoes: NB Fresh Foam Zante v4

Running hills 26:30 [5] 3.2 km (8:17 / km) +168m 6:34 / km
ahr:136 max:173 shoes: NB Fresh Foam Zante v4

6 x 1' hills, w/2' walk/jog recovery, +1' recovery, 3 x 10-13" sprint, w/3' walk at the N end of the ANBG ave 10% gradient but with a steep kick about 2/3 distance. The original plan was just 10 x 1' but I guess I went too hard early and they were getting pretty tough on the legs so I cut it at 6 and decided to finish off with something short and sharp. Perhaps this was too close the hilly long run on Sunday.

Running warm up/down 10:30 [3] 2.1 km (5:00 / km)
ahr:142 max:158 shoes: NB Fresh Foam Zante v4

Monday Nov 4 #

(rest day)

Needed a rest today - feeling a bit tired and grumpy.

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