Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: markg

In the 28 days ending Feb 28, 2019:

activity	#	time	miles		km		+m
Running	24	15:35:21	106.75	(8:46)	171.8	(5:27)	1870
Strength & Conditioning	11	6:05:00
Cycling	1	1:30:00	5.59	(3.7/h)	9.0	(6.0/h)
Orienteering	2	1:06:24	6.59	(10:05)	10.6	(6:16)	375
Total	32	24:16:45	118.93		191.4		2245

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Thursday Feb 28, 2019 #

Note
(rest day)

Travel to Sunshine Beach.

Wednesday Feb 27, 2019 #

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, 2019 #

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, 2019 #

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.

Sunday Feb 24, 2019 #

7 AM

Running long 1:16:00 [3] 14.0 km (5:26 / km) +340m 4:50 / km
ahr:128 max:168 shoes: Salomon Sense Ride

Long run around Stromlo. Never felt good, was just a grind, so didn't try to push it out to 90min. Seemed to be puffing hard the whole time although HR was low. Maybe the strap is getting dodgy, there have been a few other signs of that ... Ankle fine but right knee is still not too happy ...

Saturday Feb 23, 2019 #

Note
(rest day)

Feeling tired and unenthused today.

Friday Feb 22, 2019 #

8 AM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Asics DS Trainer 19

Strength & Conditioning 45:00 [3]

Bloody hell the gym takes a long time. Tried to fit one in before work again. Thus late for work ... Week 3, squats. Knee feeling better but a bit creaky to begin and a bit snappier than usual so wasn't sure how this would go. Worked out during the warm-up sets that trying to pushing the ground apart with my feet made it feel okay and kept going.

Squats 5, 3, 1 @ 65, 72.5, 80kg (+1)
Single leg RDL 4 x 5 @ 18kg
Straight leg calf raise 4 x 6 @ 50kg

12 PM

Running 47:00 [3] 8.6 km (5:28 / km) +180m 4:57 / km
shoes: Mizuno Wave Rider 22

LBM w/Tomas

Thursday Feb 21, 2019 #

8 PM

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

Core + isometrics. Had a massage today, quads and knee feeling better already.

Wednesday Feb 20, 2019 #

7 AM

Running 31:00 [3] 6.1 km (5:05 / km) +40m 4:55 / km
shoes: Mizuno Wave Rider 22

Had to drop Ewan at school early for camp and decided the best way to spend the time before work was with a run. Started to feel my knee right at the end.

5 PM

Orienteering tempo 31:04 [4] 5.0 km (6:13 / km) +170m 5:19 / km
(injured) shoes: Inov8 X-Claw 275

Twilight at Aranda Bushlands. Plan was a steady run on the training course, which had the line features removed. Rolled my R ankle on the way to #6, hobbled for a couple of minutes before it eased off but didn't push the pace afterwards to be safe. Nav generally good. Was careless with direction leaving #9 then aimed off too much for safety, and was also careless down the hill to the last one and wasn't quite on the line I needed to be on. Feeling quite good moving through the forest, positive signs, but was still weak on the steep uphill.

Tuesday Feb 19, 2019 #

6 AM

Running 1:00:00 [3] 9.4 km (6:23 / km)
ahr:128 max:161 shoes: NB Fresh Foam Zante v4

Warm-up, dynamic stretching, strides, single-leg bounding, 1km jog, 4 x 100 w/2min walk, 1 x 400m, cool-down. A slight progression both in pace and efforts from last week. Attempted a second 400m but got a little nervy twitch in left hammy after 100m and canned it. Knee seemed okay throughout.

12 PM

Running warm up/down 11:00 [2] 2.0 km (5:30 / km)
shoes: Asics DynaFlyte

Strength & Conditioning 1:00:00 [3]

Week 3, deadlift day. Could feel my knee running over and noticed it during the lunges but it didn't get worse.

Deadlift 5, 3, 1 @ 57.5, 65, 72.5kg (+2)
Chin-ups 4 x 5
Seated calf raise 4 x 6 @ 15kg
Low row 3 x 8 @ 40kg
Reverse lunge 4 x 5 @ 18kg
Pushups 3 x 12
Suitcase carry 3 laps @ 20kg

Monday Feb 18, 2019 #

Note
(rest day)

Sunday Feb 17, 2019 #

7 AM

Running 1:35:00 [3] 18.3 km (5:11 / km) +430m 4:39 / km
ahr:152 max:170 shoes: Salomon Sense Ride

Long run on the Centenary Trail from Mulligans Flat to Hall with the diversion up One Tree Hill. It's a bit of a drive from home but was prompted by my father and sister walking the other way and looking to do a car swap. Lovely morning and the trail has fantastic views over the city and the NSW farmland to the north, very pleasant. Time the swap well and met them on top of One Tree Hill before I hoofed the last bit down to Hall. Great milkshake from Daughter afterwards. It's great to be back running long again and very pleased with how easily I coped with it. Knee was fine during and after.

57.8km for this week and it felt pretty comfortable :)

Saturday Feb 16, 2019 #

8 AM

Running warm up/down 9:00 [2] 1.6 km (5:37 / km)
ahr:143 max:160 shoes: NB Fresh Foam Zante v4

Feeling a bit sluggish, wasn't sure I was going to be able to get up for a reasonable 5km pace.

Running tempo 18:51 [4] 5.0 km (3:46 / km) +35m 3:39 / km
ahr:171 max:179 shoes: NB Fresh Foam Zante v4

Coombs Parkrun, 3rd in 18:51. Wasn't up for hurting myself too much today so started a little conservatively and tried to just hold a steady effort level and didn't look at my watch. A group of 3 took off in front of me and opened a gap. One guy cracked about 3km and went back but the other two just kept edging away slowly. Wasn't really expecting to break 19min to be honest so it was a nice surprise.

Running 23:00 [3] 4.5 km (5:07 / km)
ahr:145 max:162 shoes: NB Fresh Foam Zante v4

Had a little time before meeting Lex for a gait session so did an extra jog down the Lyneham bike path and around the wetlands. Still feeling pretty fresh.

Good session with Lex. We both agree that the last cue has worked really well and a tweak to upper body today seems like icing on top. Lex was really upbeat about my running form which was cool. It may be time to just get running and integrate all these changes with some kms.

Knee was a bit sore at the start of this run, not sure if it was weights yesterday or if it just doesn't like fast running, but it settled down during.

Friday Feb 15, 2019 #

8 AM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Mizuno Wave Rider 22

Strength & Conditioning 30:00 [3]

Shorter than usual 2nd session. Knee feeling fine.

Squats 3 @ 60, 67.5, 77.5kg (+1)
RDL 3 x 5 @ 32.5kg
Low row 3 x 8 @ 40kg
Seated calf raise 4 x 6 @ 15kg

5 PM

Running 28:00 [3] 5.6 km (5:00 / km) +40m 4:50 / km
ahr:126 max:172 shoes: Mizuno Wave Rider 22

Short jog between work and a school thing. Couple of strides at the end.

Thursday Feb 14, 2019 #

8 PM

Strength & Conditioning (Core) 15:00 [3]
(rest day)

Wednesday Feb 13, 2019 #

12 PM

Running 43:30 [3] 8.5 km (5:07 / km) +125m 4:46 / km
ahr:146 max:160 shoes: Mizuno Wave Rider 22

Easy run out to the lookout and back on the ALJ then around Black Mtn Peninsula. Awesome day for running. A little tight in my hammies. Knee feeling okay, could feel it this morning but it wasn't painful and running didn't seem to aggravate it. Achilles a little sore this morning after bounding and sprints yesterday.

Tuesday Feb 12, 2019 #

6 AM

Running 54:00 [3] 8.3 km (6:30 / km)
ahr:126 max:155 (injured) shoes: NB Fresh Foam Zante v4

Warm-up, dynamic stretching, strides, single-leg bounding, 1km jog, 4 x 100 w/2min walk, cool-down.

12 PM

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Asics DS Trainer 19

Long warm-up after leaving my gym pass in the office ...

Strength & Conditioning 45:00 [3]

Trying a new schedule with weights following a workout. Swapped big deadlift and squat days to give my knee a break and maybe still get the big squats in later in the week. Did usual lighter squat accompaniment but really slow and carefully and the knee felt good.

Deadlift 3 @ 52.5, 60, 70kg (+3)
Chin-ups 4 x 5
Squats 3 x 5 @ 42.5kg
Pushups 3 x 12
Seated calf raise 4 x 6 @ 15kg
Suitcase carry 3 laps @ 20kg

Monday Feb 11, 2019 #

9 PM

Strength & Conditioning (Core) 15:00 [3]

Usual but added stir-the-pot.

Sunday Feb 10, 2019 #

9 AM

Running 13:30 [3] 3.0 km (4:30 / km)
shoes: Mizuno Wave Rider 22

Spectating at the Weet-bix TRYathlon and running things around for Ewan. He did really well, a good steady effort, and enjoyed himself. Seems keen for more triathlons!

5 PM

Running 57:00 [3] 10.8 km (5:17 / km) +215m 4:48 / km
ahr:140 max:170 (injured) shoes: Salomon Sense Ride

Finally got out for my run. A little bit of achilles soreness, sore knee and time all lead me to keep this short of a real long run. Felt alright although no pop in my legs and felt like I was struggling with running technique occasionally - left foot sometimes feels a bit flat, likes it's got no spring. Probably wouldn't have noticed this before but I'm slowly getting a feel for better running form. The second half felt better both technically and physically, HR was quite low, even in the final little climbs back home, which makes me suspect my HR monitor wasn't recording correctly. Knee was fine while running but was sore under load afterwards. Originally thought it was the patellar tendon but the sore point seems to be bony not tendony. Not sure what that points to except a stress fracture? Will dial the load down, particularly the weights, to see if that helps. Will also try some isometrics to see what effect they have as pain relief would indicate insertional tendinopathy. Annoying to have a new niggle :(

Saturday Feb 9, 2019 #

9 AM

Strength & Conditioning 45:00 [3]

Yesterday's gym session.

Deadlift 5 @ 50, 57.5, 65kg (+3)
Chin-ups 3 x 5
Reverse lunge 3 x 5 @ 18kg
Pushups 3 x 12
Low row 3 x 8 @ 40kg
Suitcase carry 3 laps @ 20kg
Straight leg calf raise 3 x 8 @ 50kg

Friday Feb 8, 2019 #

12 PM

Running warm up/down 26:00 [3] 4.5 km (5:47 / km) +50m 5:28 / km
ahr:142 max:158 shoes: NB Fresh Foam Zante v4

Running intervals 25:00 [4] 5.5 km (4:33 / km) +140m 4:02 / km
ahr:167 max:178 shoes: NB Fresh Foam Zante v4

2 x (1, 2, 1, 2, 1 w/1min jog), 3 min jog with Tomas on Mt Ainslie. Fair bit of climb in first few sets and I quickly discovered that my legs hadn't recovered from orienteering on Wed. Struggled through the 1st half while Tomas charged on ahead looking super strong. The 2nd was flatter and I got moving okay until the last one, which was uphill, and then I flagged again. Good session to have finished.

Running warm up/down 25:00 [3] 4.7 km (5:19 / km)
ahr:154 max:163 shoes: NB Fresh Foam Zante v4

Thursday Feb 7, 2019 #

6 AM

Running 45:00 [3] 6.7 km (6:43 / km) +145m 6:04 / km
ahr:122 max:161 shoes: NB Fresh Foam Zante v4

Walk-jog with Ewan for the first 25min then an extra 20min jogging by myself. Legs feeling weary.

Wednesday Feb 6, 2019 #

5 PM

Running warm up/down 23:00 [3] 3.8 km (6:03 / km) +60m 5:37 / km
ahr:153 max:173 shoes: Inov8 X-Claw 275

Orienteering race 35:20 [5] 5.6 km (6:19 / km) +205m 5:20 / km
ahr:170 max:180 shoes: Inov8 X-Claw 275

Twilight at Mt Majura. Bit sloppy, punctuated by a couple of shockers on the steep rocky hillside. I've got a bit of a confidence problem in there because I've had heaps of problems reading the messy rock. Need to work on direction a little more. Felt like fitness is improving though which was nice.

Tuesday Feb 5, 2019 #

6 AM

Running 20:30 [2] 3.8 km (5:24 / km) +40m 5:08 / km
ahr:134 max:162 shoes: Mizuno Wave Rider 22

Token morning jog. Cool but humid. Hips and left hammy tight and niggly. Foot was okay running but still hurts occasionally doing other things.

12 PM

Strength & Conditioning warm up/down 1:00:00 [3]

Week 1 of new cycle, bumped (theoretical) 1RPM baseline to 95kg for squat and 85kg for deadlift. The squats were hard work, possibly could have done 1 more rep in the last set but didn't push it. Didn't get my usual jog warm-up done because of pain from left tib post. It hurt at the start of this morning's run but settled with some massage. Couldn't run at all before the gym but was able to run back after pain-free.

3 x 10s McGill crunches, side plank, bird-dog
Squat 3 x 5 @ 55, 65, 72.5kg
Chin-ups 4 x 5
Romanian Deadlift 3 x 5 @ 40kg
Push-ups 3 x 12
Seated calf raise 3 x 8 @ 12.5kg
Suitcase carry 3 full laps each side x 20kg

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Asics DS Trainer 19

Monday Feb 4, 2019 #

10 PM

Strength & Conditioning 10:00 [3]
(sick)

Isometrics. Had planned a jog today but didn't happen; still feeling really tired.

Sunday Feb 3, 2019 #

Note
(sick) (rest day)

Unplanned rest day. Was planning 90min in the AM with Megan riding but we slept in, then spent the rest of the day feeling crap and tired doing chores, eventually had a nap at 5pm. Also did something weird to my left foot squeezing out of the car in a tight park, feels like it's a bit bruised up and hurts a little walking. Hopefully that just clears up.

Saturday Feb 2, 2019 #

8 AM

Running 43:00 [2] 5.0 km (8:36 / km) +30m 8:21 / km
shoes: Mizuno Wave Rider 22

Coombs Parkrun with Ewan, still run-walk but he set a 4min PB :)

11 AM

Running 22:30 [3] 4.5 km (5:00 / km)
shoes: Asics DynaFlyte

Session with Lex plus a warm-up and a short run after. Worked on right foot. I was rolling foot off to outside rather than spreading my weight evenly across the foot, seems pretty easy to correct though - relax toes and let my foot work properly. Hoping this is the last big technique problem to correct.

Note
(sick)

Oh yeah... and I've got a cold ...

Friday Feb 1, 2019 #

9 AM

Cycling 1:30:00 [2] 9.0 km (6.0 kph)

MTB ride with Ewan and a friend of his who was new to single tracks. Rode down to the bubbler then did an easy lap, a lap of the crit circuit and home.

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