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Training Log Archive: markg

In the 29 days ending Feb 29, 2020:

activity	#	time	miles		km		+m
Running	17	6:40:00	46.98	(8:31)	75.6	(5:17)	465
Cycling	8	4:41:00	43.19		69.5		740
Strength & Conditioning	5	2:40:00
Orienteering	4	1:39:08	10.07	(9:51)	16.2	(6:07)	105
Other	1	32:00
Total	24	16:12:08	100.23		161.3		1310

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Friday Feb 28, 2020 #

12 PM

Running 39:30 [3] 7.6 km (5:12 / km) +175m 4:40 / km
shoes: Mizuno Wave Rider 22

The usual LBM loop with Tomas. Calf didn't play up although it felt tight again, this time high on the medial side.

Thursday Feb 27, 2020 #

8 AM

Cycling 30:00 [3] 13.8 km (27.6 kph) +150m
ahr:141 max:157

5 PM

Cycling 34:30 [3] 14.1 km (24.5 kph) +210m
ahr:147 max:165

Wednesday Feb 26, 2020 #

5 PM

Running warm up/down 12:30 [3] 1.8 km (6:57 / km) +40m 6:15 / km
shoes: Inov8 X-Talon 200 (black)

Orienteering race 21:13 [5] 3.9 km (5:26 / km) +60m 5:03 / km
shoes: Inov8 X-Talon 200 (black)

Sprint O at Radford. DSQ'ed myself for running through an OOB trap on #22. Small but legal (I would guess) patch of olive green that would have required more care map reading than I gave it. Otherwise not a bad run, a bit scrappy and missed a few route choices, and got caught out a couple of times on controls in different levels but without too great a cost. Hard to get into a good rythym in such a twisty area.

Tuesday Feb 25, 2020 #

12 PM

Running warm up/down 11:00 [2] 2.0 km (5:30 / km)
shoes: Saucony Kinvara 8

Strength & Conditioning 45:00 [3]
shoes: Saucony Kinvara 8

Dropped the big open-chain lifts to spare my back which is improving but still grumpy.

Leg extensions 12 @ 35kg
Seated calf raise 4 x 5 @ 12.5kg
Bottom squats 12, 9, 6
Low row 12 @ 33kg
Hamstring curl 12 @ 22.5kg
VMO squats 4 x 5
Twisty 4 x 5
Standing calf raise 3 x 15

Monday Feb 24, 2020 #

12 PM

Running 25:00 [3] 4.8 km (5:12 / km)
shoes: Saucony Kinvara 8

More jogging. A bit of lateral tightness in L calf but it eased as it warmed up.

5 PM

Cycling 46:00 [3] 15.3 km (20.0 kph) +190m

Mtb commute.

Sunday Feb 23, 2020 #

9 AM

Running 30:00 [2] 6.0 km (5:00 / km)
shoes: Saucony Kinvara 8

Dragged myself out for an easy jog. Really struggling for any enthusiasm for running right now. Calf seemed okay and I more or less managed to relax and enjoy it.

Trying to work out whether to persist with 6ft this year. I'm leaning toward pulling out - at this stage I'm not even confident I could make the distance at a slow pace.

C • Injury finder 2

Thursday Feb 20, 2020 #

12 PM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: NB Fresh Foam Zante v4

Cycling intervals 45:00 [5]
ahr:157 max:179 shoes: NB Fresh Foam Zante v4

RPM class at the gym. Legs shattered and feeling light headed when it was done.

Wednesday Feb 19, 2020 #

12 PM

Running warm up/down 11:00 [2] 2.0 km (5:30 / km)
shoes: Saucony Kinvara 8

Strength & Conditioning 30:00 [3]
shoes: Saucony Kinvara 8

Deadlift 10 @ 72.5kg
Chin ups 9
Parallel dip 9
Seated calf raise 4 x 5 @ 12.5kg
Bottom squats 3 x 5
VMO squats 4 x 5

5 PM

Orienteering 19:55 [4] 3.5 km (5:41 / km)
shoes: Inov8 X-Talon 200 (black)

Twilight sprint at Stromlo Forest Park. Started slow, found the scale a bit tricky to start, but eased into it as the calf felt good and finished with a steady effort. Came within a metre of a big red belly just after #16 it didn't budge but I swerved away. Wasn't sure whether I should stop and warn people ...

Tuesday Feb 18, 2020 #

8 AM

Cycling 34:30 [3] 13.3 km (23.1 kph)

To work from the mechanic.

12 PM

Running 26:00 [2] 3.9 km (6:40 / km)
shoes: NB Fresh Foam Zante v4

Progressive walk-run calf test. 30s-5min jogs with 1min walk; just over 15min running all up. Felt okay but still something maybe not quite right at the top of the calf.

Monday Feb 17, 2020 #

Note

I had my ultrasound today and it showed ... nothing. No bakers cyst, no nerve irritation, and no muscle/fascia tear. There was some fluid in my knee but it was the same on both sides. Not sure where things will go from here; will just have to wait and hear Cathy's take on it.

Saturday Feb 15, 2020 #

Note
(sick)

And now a bit of a cold.

Friday Feb 14, 2020 #

12 PM

Other 32:00 [3]
shoes: NB Fresh Foam Zante v4

Elliptical at the gym. Not the worst time ever, vaguely like running but with less calf loading, which is beneficial at the moment.

Strength & Conditioning 10:00 [3]
shoes: NB Fresh Foam Zante v4

Seated calf raise 4 x 5 @ 12.5kg

Thursday Feb 13, 2020 #

Note
(injured)

Back to the physio Cath today. Looking at some ultrasound investigation to get a better idea of what's going with this knee, hamstring and calf. Pretty close to pulling the pin on 6ft :(

Tuesday Feb 11, 2020 #

8 AM

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: NB Fresh Foam Zante v4

Managed a really slow jog.

Strength & Conditioning 30:00 [3]
shoes: NB Fresh Foam Zante v4

Back squats 10 @ 72.5kg
Parallel dips 8
Low row 8 @ 47kg
Seated calf raise 4 x 5 @ 12.5kg
Bottom squats 3 x 5
Tippy twist 4 x 5

12 PM

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: NB Fresh Foam Zante v4

Cycling intervals 45:00 [5]

RPM class. First one of these in years but wiped myself out with it just like I remember. Sweated buckets too.

Sunday Feb 9, 2020 #

9 AM

Running long 43:00 [3] 8.3 km (5:11 / km)
(injured) shoes: Topo Ultrafly

Long run out at Stromlo W with dad on his bike. Calf started tightening up again at around 30' and bailed at 43'; dad ran back and I rode his bike! Shitty calf ... was good all week and then blows up unexpectedly today. 5 weeks till 6ft and I still can't do a long run and haven't done a proper one for 4 weeks :(

Cycling 18:00 [2] 3.4 km (11.3 kph)

Saturday Feb 8, 2020 #

Note
(rest day)

Friday Feb 7, 2020 #

12 PM

Running 49:00 [3] 9.5 km (5:09 / km) +190m 4:41 / km
shoes: Mizuno Wave Rider 22

Craney's loop with Tomas. Cool with a few drops of rain - so nice!

Thursday Feb 6, 2020 #

12 PM

Running 37:30 [3] 7.8 km (4:48 / km) +60m 4:38 / km
shoes: Mizuno Wave Rider 22

Jog along the lake shore with a couple of strides at the end. Various sore bits from the gym yesterday.

Wednesday Feb 5, 2020 #

12 PM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: NB Fresh Foam Zante v4

Strength & Conditioning 45:00 [3]
shoes: NB Fresh Foam Zante v4

Back squat 1 x 10 @ 70kg
Deadlift 1 x 10 @ 70kg
Chin-ups 1 x 7
Low row (weird wide grip) 1 x 10 @ 47kg+
Seated calf raise 4 x 5 @ 12.5kg
VMO squat 4 x 5
Tippy twist 4 x 5 (single leg RDL with a twist)

5 PM

Running warm up/down 5:00 [3] 0.6 km (8:20 / km)
shoes: Inov8 X-Talon 200 (black)

Orienteering 39:30 [3] 5.9 km (6:42 / km)
shoes: Inov8 X-Talon 200 (black)

Contour only at Black Mt. Started slow and just tried to be steady, trying to keep moving on the hills but not pushing anywhere else. Picked it up a little near the end but also feeling pretty tired in the legs - hills after the gym are tough but hopefully it activated a few extra muscle fibres.

Running warm up/down 9:30 [3] 1.7 km (5:35 / km)
shoes: Inov8 X-Talon 200 (black)

Tuesday Feb 4, 2020 #

1 PM

Running 35:00 [3] 7.4 km (4:44 / km)
shoes: Mizuno Wave Rider 22

35' this time with a couple of strides at the end. It felt great after I warmed up, had some spring in my step. Quite the motivational boost after a few weeks of injury and some serious CBF-edness.

Monday Feb 3, 2020 #

6 PM

Running 22:00 [3] 4.2 km (5:14 / km)
shoes: Saucony Kinvara 8

Slightly longer jog on the calf. Generally felt ordinary but the calf felt okay. Sural nerve past L achilles was upset.

Sunday Feb 2, 2020 #

9 AM

Cycling 28:00 [3] 9.6 km (20.6 kph) +190m

Ride to and from orienteering.

Orienteering 18:30 [3] 2.9 km (6:23 / km) +45m 5:55 / km
shoes: Saucony Kinvara 8

Testing the calf at the Orana Steiner School sprint. Started slow and it felt okay so kept going and picked it up as it went on. Nice course from Craney, plenty of interesting little route choices, traps and tricky twists and turns. Biggest sprint error ever on #3 when I actually had to stop and relocate :)

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