Training Log Archive: markg

Event: Karrak Karnival - Oz Champs
 

WA Long Distance champs. Despite my main goal being not to wear myself out for the middle the next day I managed to achieve one of my best long distance results. I just tried to maintain a steady pace and concentrate on my nav and managed to get around with little lost time. I caught sight of Bruce (2min) as I ran into #3 but I didn't catch up until #6 and eventually dropped him on the way to #15, when we took different routes. One of the Danes went past at #14 looking very strong. Started to tire a bit on the hills at the end but was doing much better than a lot of long races over the last few years. I finished 10min down on Simon in 6th and 4th Aussie.

WA Long Champs, Course M21A - Splits

6 x 600m with ~1min/200m jog recovery. The aim was to repeat previous sessions but with shorter rests. This went okay but I wasn't able to maintain my target pace (3.15) but was mostly about 3.20. I think my legs are still a bit tired from Sunday's run and my motivation wasn't too high.

PTE 3.7

Warmup plus an extended warm down on the Coot-tha trails.

Quads are sore from Sunday - not enough downhill running recently.

I'd planned to do a hilly long run today but ran out of time and instead did my usual Coot-tha ascent for the climb and a bit of benchmarking. I think the new shoes purchased this morning must be fast because I smashed (18.41) my PB for home to the lookout by a couple of minutes. In all honesty, a large part of that can be attributed to running in the evening, as most of my runs up here have a slow and stiff start at 6am, but I've obviously made some gains and it inspires confidence a week out from the Aus champs.

PTE 4.3