Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: markg

In the 30 days ending Nov 30, 2014:

activity	#	time	miles		km		+m
Running	11	7:01:40	44.24	(9:32)	71.2	(5:55)	1030
Orienteering	5	2:21:44	12.92	(10:58)	20.8	(6:49)	130
Strength & Conditioning	9	2:00:00
Cycling	2	1:19:01	18.64	(14.2/h)	30.0	(22.8/h)	290
Pool running	1	20:00
Swimming	1	10:00
Total	26	13:12:25	75.81		122.0		1450

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Saturday Nov 29, 2014 #

3 PM

Running 25:00 [2] 5.0 km (5:00 / km)
(injured) shoes: New Balance M870 BY3

Putting out controls at New Farm Park, collecting them again, and some other random running, including one of Peter's app courses.

10 PM

Strength & Conditioning 5:00 [3]

Calves

Friday Nov 28, 2014 #

8 AM

Cycling 43:35 [3] 15.8 km (21.8 kph) +155m
ahr:146 max:174 (injured)

One of the more interesting days I could choose to ride to work. The paths were covered in branches and occasionally whole trees. I had to get off and climb through one near the RBWH and nearly stacked on some slippery mud elsewhere. Good to be doing something physical.

Spent a while this evening trying to download from my Ambit2 S with no luck, eventually lodging a support request. I was thinking it was a problem with the clip but when I looked at the watch again it was completely dead ... a very expensive wrist-mounted brick.

PTE 3.1

5 PM

Cycling 35:26 [4] 14.2 km (24.0 kph) +135m
ahr:155 max:179

PTE 3.8

Wednesday Nov 26, 2014 #

6 PM

Orienteering 1:00:00 [3] 6.0 km (10:00 / km)
ahr:141 max:175 (injured) shoes: Inov8 X-Talon 212 Amber/Silver

Map memory exercises at Bowman Park thanks to Wendy and hhelper Anna. A good little exercise but Achilles sighed out on the hills after a little while. Probably should be more cautious ...

10 PM

Strength & Conditioning 5:00 [3]

Calves. Did a couple of 3 x 15 eccentrics also. They seem to be having a bigger acute affect than the isometrics without the increased tightness.

Monday Nov 24, 2014 #

8 PM

Strength & Conditioning 5:00 [3]

Calves

Sunday Nov 23, 2014 #

5 PM

Pool running 20:00 [2]

I decided I'd been too long without proper running training and had better start doing something else hence this, my first ever, pool running. It went okay, sort of a weird feeling but after some initial uncoordination got into an okay rhythm. I never got puffed but felt fatigue through my quads from the water resistance.

Saturday Nov 22, 2014 #

5 PM

Orienteering 27:31 [3] 3.9 km (7:03 / km)
shoes: Inov8 X-Talon 212 Amber/Silver

Park O at Rocks Riverside Park. Got there late, didn't do a warmup, and forgot my earlier ideas for making it useful training and just ran around. It was fun and enjoyed some moments of fast running after a few slow and hot weeks with little training. Lost a bit of time with a weird little erosion-like earth bank thing at #9 and then missed the good route choices on #18 and #19, which is annoying because it's exactly the type of thing I should have training to do better. Achilles got a bit sore as the run progressed but thought it was okay to push on.

9 PM

Strength & Conditioning 5:00 [3]

Calves. Discovered while doing some massage on my leg with the sore achilles that one or more of my peroneus muscles is really tight and sore and worked hard on it for a bit. These run down the outside of the lower leg quite close to the achilles and the sorest point is right by the sore point of the achilles. Once it's settled down from the punishment I gave it I'm hoping I'll find that it was the site of the pain I've been getting and not the achilles.

Friday Nov 21, 2014 #

10 PM

Strength & Conditioning 30:00 [3]

Core. Up to 3 x 17 push-ups. Beast.

Thursday Nov 20, 2014 #

Note

Got my orthotic today.

6 AM

Running 35:00 [2] 4.2 km (8:20 / km) +60m 7:47 / km
shoes: Nike LunarGlide+ 5 grey/blue

A run with even less running ... Achilles seems to be getting worse the nicer I try to be to it but I've refreshed my memory of the rehab protocol and figure I should have been working harder on the strength component, so I'm now doing single leg calf raises (straight and bent leg) every 2nd day and the isometrics every day. Experimenting with some light eccentrics as well to see how that makes it feel. Also, I'm thinking that mornings may be a bad time and will try later runs.

8 PM

Strength & Conditioning 5:00 [3]

Calves

Tuesday Nov 18, 2014 #

6 AM

Running 25:00 [3] 4.1 km (6:06 / km)
shoes: Nike LunarGlide+ 5 grey/blue

Another little morning run. Achilles okay until the end when it gave a little yell. More stretching and massage needed, I think. Podiatrist appointment on Thu, so perhaps will get a quick consult then.

Strength & Conditioning 5:00 [3]

Calves

Monday Nov 17, 2014 #

5 PM

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Nike LunarGlide+ 5 grey/blue

Checking control sites at New Farm Park. I think it's going to be a fun event. Achilles started ok but started to get a bit sore near the end.

Sunday Nov 16, 2014 #

8 AM

Running 28:10 [1] 3.8 km (7:25 / km)
shoes: Nike LunarGlide+ 5 grey/blue

A short run in the heat (7:45 is too late to start a run on a day where it is forecast to, and did, get above 40) and with a grumpy Achilles again. I think the reason it was happy on Wed and not now is that I haven't done the exercises as regularly for the last couple of days because of the house painting project and not done any massage or stretching. I suspect it is going to be extra reactive to changes in muscle tightness for a while.

C • late start 2

Wednesday Nov 12, 2014 #

6 PM

Orienteering 17:34 [3] 3.1 km (5:40 / km) +30m 5:24 / km
shoes: Nike LunarGlide+ 5 grey/blue

'Tennis' training at UQ set by Wendy. This exercise is essentially o-intervals in pairs, taking turns to start with a 20s lead. I was with Anna but started very slowly so I could see how my Achilles was faring, and it was feeling good so I slowly upped the pace through successive intervals until I was more or less at full pace at the end. Technique was okay; not as smooth through some tricky sections as I would like, perhaps I need to slow down more to read the map in more detail as a part of my process.

Monday Nov 10, 2014 #

5 PM

Running 35:00 [2] 7.5 km (4:40 / km)
shoes: Nike LunarGlide+ 5 grey/blue

From work to Toowong including the Legacy Way diversion. Tried to take it really slow and be nice to my Achilles but it was shitty anyway.

Sunday Nov 9, 2014 #

10 PM

Strength & Conditioning 30:00 [3]

Core, hips and achilles. I'm doing my achilles exercises 2-3 times a day but I'm not going to bother logging them.

Saturday Nov 8, 2014 #

7 AM

Running long 1:37:00 [3] 15.5 km (6:15 / km) +460m 5:27 / km
ahr:139 max:179 shoes: New Balance M870 BY3

Long run with Anna and Rachel. Took some lovely single tracks near the Slaughter Falls-summit trail and on the other side above the Green Hills Reservoir. I haven't run these before and they were pretty nice but I wasn't really feeling to enthusiastic unfortunately with a sore foot and achilles. The Achilles was complaining about most of the hills and I bailed on the run before the end. It's a stupid tendon - beside being a bit tender to touch it didn't bother me at all the rest of the weekend.

PTE 3.0

Thursday Nov 6, 2014 #

6 AM

Running 35:00 [2] 5.1 km (6:52 / km) +60m 6:29 / km
shoes: Nike LunarGlide+ 5 grey/blue

A very easy run with dynamic stretching. More of a stretching session with some running really.

In the afternoon I went for an initial consult about the sore ball of my foot with a podiatrist, who says I have a collapsed 4th metatarsal so the ball of that toe sits lower than the others and cops the brunt of every step and so doesn't like doing a lot of km's. Cue a little orthotic and stiffer, more cushioned shoes ...

Wednesday Nov 5, 2014 #

6 AM

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Inov8 X-Talon 212 Amber/Silver

Orienteering 16:43 [4] 3.4 km (4:55 / km) +30m 4:43 / km
ahr:164 max:177 shoes: Inov8 X-Talon 212 Amber/Silver

Fun 'Sloppy Circles' exercise set by Wendy which managed to make a sprint at Slaughter Falls a little more challenging. Not as challenging as trying to read a minor track on dark green in the fading light though! Physically felt good, although my Achilles flared up about half-way around. I think a full single-leg load for the exercises may aggravate it too much.

PTE 3.5

Tuesday Nov 4, 2014 #

10 PM

Strength & Conditioning 30:00 [3]

Core and Achilles again but was feeling stronger and increased reps of push-ups and crunches.

Monday Nov 3, 2014 #

Note
(rest day)

Hurrah, rest week!

Sunday Nov 2, 2014 #

6 AM

Running long 1:28:30 [4] 16.0 km (5:32 / km) +450m 4:51 / km
shoes: New Balance M870 BY3

Oh boy, this was a hard to run make myself do ... major CBF'ed. I dragged myself out of bed and then sat around for 10min before switching off my brain and heading out the door like a zombie. It was only the fact that I wanted to complete a solid 3 week block and next week is an easy week that got me going. I started at a very slow plod but did eventually achieve a more respectable pace although I had a few extensive stops. My legs were feeling pretty tired.

4 PM

Swimming 10:00 [1]

Family visit to the UQ pool for a cool-off and recovery. Did a few bits of laps, trying to focus on minimising the technique deficits Megan insists on telling me about.

Saturday Nov 1, 2014 #

9 AM

Note

Massage. Got kinesio tape on left calf for the Achilles - interested to see if it helps.

4 PM

Running warm up/down 18:00 [2] 3.0 km (6:00 / km)
shoes: Nike LunarGlide+ 5 grey/blue

Orienteering 19:56 [4] 4.4 km (4:32 / km) +70m 4:12 / km
ahr:173 max:182 shoes: Nike LunarGlide+ 5 grey/blue

UG Park O at Roma, also known as a really long sprint, or just normal sprint if you're in Qld. It was a great course set by Peter Effeney, with lots of long route choice legs, making it a good challenge for reading ahead and control flow. I did pretty well, got most choices right but wasn't as smooth as I would like through some controls - need to read ahead more during easy running.

The taping felt quite good, it did seem to keep my calf nice and loose.

PTE 4.2

C • Did you test out the new app? 3

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