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Training Log Archive: markg

In the 30 days ending Apr 30, 2018:

	activity	#	time	miles		km		+m
	Running	22	9:42:22	63.88	(9:07)	102.8	(5:40)	710
	Strength & Conditioning	8	5:35:00	0.62		1.0
	Stretch & Massage	4	3:30:00
	Cycling	2	1:33:00	9.07	(5.9/h)	14.6	(9.4/h)	185
	Orienteering	2	1:13:47	6.4	(11:32)	10.3	(7:10)	110
	Total	32	21:34:09	79.97		128.7		1005
	[1-5]	29	18:48:09
averages - sleep:7.3

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Monday Apr 30, 2018 #

1 PM

Stretch & Massage 1:00:00 [0]
(rest day)

Massage day and didn't get out early so made it a rest day. Phil went super-hard on the tight lateral band in my left calf and then taped it. We'll see what happens now. Chatted about seeing a sports doc.

Sunday Apr 29, 2018 #

Note
(rest day)

Saturday Apr 28, 2018 #

8 AM

Running 47:10 [1] 5.0 km (9:26 / km)
shoes: Salomon Sense Ride

Skipped the hordes at the inaugural Mt Ainslie Parkrun and did Coombs Parkrun with Ewan. Finished in 47.10 for an 11s PB :) Felt like he paced it a little better today with more slower running. Was planning to do something myself after but the achilles is feeling crap so maybe not.

4 PM

Running 33:00 [3] 6.0 km (5:30 / km) +125m 4:59 / km
ahr:151 max:173 shoes: Salomon Sense Ride

Went for my run in the afternoon anyway ... Not the most comfortable but felt okay, great really apart from the achilles/heel.

Friday Apr 27, 2018 #

12 PM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Salomon Sense Ride

To gym and back with heel pain.

Isometrics 4 x 40s @ 45kg

Thursday Apr 26, 2018 #

12 PM

Running 29:00 [3] 5.5 km (5:16 / km) +30m 5:08 / km
ahr:136 max:161 slept:8.0 shoes: Asics DynaFlyte

Strength & Conditioning 55:00 [3]

30cm box jumps 1 x 5, 45cm 2 x 5
Squats 4 x 5 @ 60kg
Deadlift 4 x 5 @ 50kg
Chinups 3 x 5 ↑
Pushups 3 x 12
Low row 3 x 8 @ 33kg
Reverse lunges 4 x 5 @ 18kg ↑
Single leg RDL 4 x 5 @ 9kg ↑

Shattered at the end, was getting jelly legs.

8 PM

Stretch & Massage 1:00:00 [3]

Good long session of release work. Did a heap of work on the peroneals to see if they are implicated in the heel pain. Found tender spots on my heels - not good.

Wednesday Apr 25, 2018 #

4 PM

Running 33:00 [3] 6.0 km (5:30 / km) +100m 5:05 / km
ahr:146 max:168 slept:10.0 shoes: Salomon Sense Ride

Easy loop out to W Stromlo. Lovely in the evening glow. Forgot to use puffer and got asthma. Had a moment when something seemed to catch in my left heel and had to walk for 30s. It was better after that but not a hundred percent for the rest of the run. Still worrying about developing insertional tendinopathy even though physio said no on Fri.

Tuesday Apr 24, 2018 #

5 PM

Cycling 18:00 [1] 2.6 km (8.7 kph) +75m

After patching the front tube on my MTB went for a quick ride with Ewan before the sun disappeared. Ewan was having a bad day and managed to hurt himself a bunch of times so we didn't get very far.

Monday Apr 23, 2018 #

1 PM

Running 29:00 [4] 6.0 km (4:50 / km) +40m 4:41 / km
ahr:151 max:170 slept:8.0 shoes: Asics DynaFlyte

Lap of Black Mtn Peninsula from work. Ran faster than should have but was feeling good. Only real issue today was lateral heel pain.

3 x 5 hops

Sunday Apr 22, 2018 #

9 AM

Cycling 1:15:00 [2] 12.0 km (9.6 kph) +110m
slept:7.0

Ride with dad and Ewan at Kowen. Ewan managed one loop before getting tired and dad and I each did another solo loop. Smashed out a good run through Circle Time etc but unfortunately my watch battery had died so no segment PBs.

Saturday Apr 21, 2018 #

7 AM

Running warm up/down 15:00 [3] 2.4 km (6:15 / km)
shoes: Asics DynaFlyte

Running race 19:52 [4] 5.0 km (3:58 / km) +30m 3:51 / km
ahr:175 max:184 slept:8.5 shoes: Asics DynaFlyte

Coombs Parkrun, 4th in 19:52 (official time 19:55). Planned to do it easier but got carried away on the downhill start and was feeling ok so decided to just back off a bit and keep rolling at a comfortable pace. And it felt pretty comfortable until 3.5km but then it started to require a bit of effort. Heel was sore during warmup but it stopped hurting and was fine for the run; achilles itself was fine. It's good to have a good indication of my current fitness but there's a long way to (Achilles allowing!)

Friday Apr 20, 2018 #

12 PM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)

To the gym for rehab and back.

Isometrics 4 x 40s @ 45kg (still on the reclined leg press machine to take the load off my back)

Thursday Apr 19, 2018 #

11 AM

Running 36:00 [3] 6.6 km (5:27 / km)
ahr:139 max:166 slept:8.0 shoes: Asics DynaFlyte

Short loop down toward to the NMA and back to the gym. Heels feeling better after the massage and got better as I warmed up but they were worse again after the gym. Was feeling good actually so did a little bit of 4.20-4.30 pace. Woot :D

Strength & Conditioning 45:00 [3]

Single leg hops 3 x 5
Squats 4 x 5 @ 60kg
Deadlift 4 x 5 @ 50kg ↑
Chinups 4 x 4 ↑
Pushups 3 x 12
Low row 3 x 8 @ 33kg ↑
Reverse lunges 4 x 5 @ 16kg
Single leg RDL 4 x 5 @ 8kg

Had trouble with my right knee collapsing in on the hops. I'm sure I had better form on those last week. Tried to focus on putting out a bit more power on squat and lunge ups. Shattered afterwards.

Wednesday Apr 18, 2018 #

11 AM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
slept:7.0 shoes: Salomon Sense Ride

Jog to the gym for a massage with cupping, which was new. Lot's fascia crackling in calves and hips apparently: 'sounds like rice bubbles'. The jog back to work felt a lot better than the one in. Probably should get these more often. Did some stretching afterwards. Skipping the calf strength today to get the most from the massage.

Stretch & Massage 1:00:00 [0]

Tuesday Apr 17, 2018 #

12 PM

Running warm up/down 15:00 [3] 2.5 km (6:00 / km)
slept:9.0 shoes: Salomon Sense Ride

Couldn't run all the way to gym, brought short by lateral heel pain. It eased while doing calf work and was able to jog back to the office.

Isometrics 4 x 40s @ 40kg

9 PM

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

Starting to develop a bit of program here so thought I'd jot it down.

3 x 2' bent side leg raise
3 x 30'' plank, left + right side planks
10 supine supermans
Kneeling supermans (arms-only)
Single leg glute bridge

Monday Apr 16, 2018 #

7 AM

Running 16:00 [0] 2.0 km (8:00 / km)
shoes: Salomon Sense Ride

Failed jog. Achilles felt great when I jumped* out of bed but then that other pain kicked in. Same thing then hobbled me on the run.

* carefully eased into an upright position to avoid nasty surprises

12 PM

Strength & Conditioning 20:00 [3] 1.0 km (20:00 / km)

Rehab after a 1km warmup. Achilles felt a bit better than this morning, having a flat surface helps.

3 x 2' skipping

Sunday Apr 15, 2018 #

8 AM

Orienteering warm up/down 30:00 [3] 3.6 km (8:20 / km)
shoes: Salomon Sense Ride

Putting out controls and checking that was suspected of being put out wrong.

10 AM

Orienteering race 43:47 [5] **** 6.7 km (6:32 / km) +110m 6:02 / km
ahr:165 max:178 shoes: Inov8 X-Claw 275

ACT League event at Orroral Tracking Station. Course had a good mix of the open valley floor and the scungy rocky sides, although I didn't feel so positive all the time I was bashing through nasty green (Note to self: buy protective glasses). Anyway ran okay in the open stuff but made a string of errors in the green. 30s at #11, 45s at #12, and 2.15 at #15, which was a really big boulder hiding very successfully in some thick green. Need to work on focus and precision for the such technical and low visibility orienteering. Finished 2s behind Rob, who also had a shocker; and Craney smashed everyone - there was a 6min gap back to Doyley.

Achilles was sore throughout and that makes me a bit tentative in rough stuff and in pushing hard but legs felt strong otherwise. Relatively happy with my time from a fitness perspective. The recent block of running I did obviously made some difference.

Saturday Apr 14, 2018 #

Note
(rest day)

Friday Apr 13, 2018 #

12 PM

Running 32:00 [3] 6.3 km (5:05 / km)
slept:6.0 shoes: Asics DynaFlyte

From work to Ewan's school X-country and back via the gym for calf work. Achilles felt great first thing this morning but something is still hurting running.

Isometrics 4 x 40s @ 40kg

Thursday Apr 12, 2018 #

12 PM

Running warm up/down 32:00 [3] 5.6 km (5:43 / km)
ahr:142 max:164 slept:6.0 shoes: Asics DynaFlyte

Easy jog down toward the NMA before back to South Oval for a dynamic warm up then to the gym.

Strength & Conditioning 45:00 [3]

New plyo exercise today: single leg hops. Left achilles was a little sore during. Could feel the extra session on Tue in my legs.

Single leg hops 3 x 5
Squats 4 x 5 @ 60kg
Deadlift 4 x 5 @ 45kg
Chinups 3 x 4
Pushups 3 x 12
Low row 3 x 8 @ 33kg ↑
Hanging knee raises 2 x 8

8 PM

Stretch & Massage 30:00 [0]

Good roll on the legs, glutes, hips, and calves. Right TFL and some groiny muscles are a bit tight on the right. Massaged around the achilles.

Wednesday Apr 11, 2018 #

12 PM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
slept:7.75

Jogged to the gym and did my calf work on the seated machine to isolate the calves and get a better comparison of strength between left and right. The left is still weaker but only slightly. Achilles quite a bit happier getting out of bed and jogging this morning.

Isotonics on seated machine 3 x 8 @ 10kg

Tuesday Apr 10, 2018 #

12 PM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
slept:6.25 shoes: Asics DynaFlyte

Strength & Conditioning 45:00 [3]

Decided to cut running right back again for a little bit so thought I may as well get in the gym for an extra session.

Isometrics 4 x 40s @ 35kg
Squats 4 x 5 @ 60kg
Deadlift 4 x 5 @ 45kg ↑
Chinups 3 x 4 ↑
Pushups 3 x 12 ↑
Low row 3 x 8 @ 26kg
Reverse lunges 4 x 5 @ 16kg
Single leg dead lift 4 x 5 @ 8kg ↑

8 PM

Strength & Conditioning (Core) 1:00:00 [3]

Core session plus soft tissue work on hips and glutes.

Monday Apr 9, 2018 #

Running 10:00 [3] 1.8 km (5:33 / km)
shoes: Asics DS Trainer 19

Jog around the block before doing some skipping. Achilles hated the running but didn't mind skipping. Maybe I should move into competitive jump rope.

3 x 60s skipping

Sunday Apr 8, 2018 #

Note
slept:5.0 (rest day)

Saturday Apr 7, 2018 #

Note
(rest day)

Isotonics with a box of CDs as weight, on a step extending the dorsiflexion range a little.

Friday Apr 6, 2018 #

12 PM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics DynaFlyte

To gym, via a couple of laps of South Oval plus some dynamic stretching, and back. Achilles feeling a bit better than last night.

Strength & Conditioning 45:00 [3]

Isometrics 4 x 40s @ 35kg ↑
Squats 4 x 5 @ 60kg ↑
Deadlift 4 x 5 @ 40kg
Chinups 4 x 3
Pushups 3 x 10
Low row 3 x 8 @ 26kg
Reverse lunges 4 x 5 @ 16kg
Single leg dead lift (was looking for a complimentary exercise for the lunge rests)

Thursday Apr 5, 2018 #

5 PM

Running 26:00 [3] 4.6 km (5:39 / km) +65m 5:17 / km
ahr:134 max:155 slept:3.0 shoes: Asics DS Trainer 19

The plan for this was 45min with a couple of tempo efforts in the middle, unfortunately the Achilles was nasty and just did a short plodding lap of the grass track and back home again. Did skipping exercises at the end, they felt better than running.

Time to admit the pain isn't under control again. A couple of nights of voltaren during the week didn't seem to make any difference so it's not paratenonitis even though the pain seems similar. Some of the pain is slightly lower than the sore point on the tendon and spread both medially and laterally. Massage then ice in the evening tonight, maybe another voltaren test.

A whole bunch of teenagers finished up training as I arrived at the track - I felt very old and broken.

3 x 60s skipping

Wednesday Apr 4, 2018 #

12 PM

Running 45:00 [3] 7.9 km (5:42 / km) +125m 5:17 / km
ahr:150 slept:6.15 shoes: Asics DynaFlyte

Easy-ish one from work out and back on the ALJ Memorial Track, where I crossed paths with Devil, and then to the gym. Bad start with the Achilles, pretty sore for some reason and stopped for a couple of minutes' walk before starting again. Had to work at not getting pissed off. I've done voltaren the last two nights with no noticeable difference so I guess the pain is proper achilles pain and not paratenonitis. Also had a little asthma.

Isotonics 3 x 8 @ 30kg

Tuesday Apr 3, 2018 #

1 PM

Note
slept:8.5 (rest day)

Hit the gym for calf isometrics and some rolling.

Isometrics 4 x 40s @ 30kg (1/2 straight, 1/2 bent)

Monday Apr 2, 2018 #

7 AM

Running 43:20 [3] 7.3 km (5:56 / km) +65m 5:41 / km
ahr:132 max:162 slept:10.0 shoes: Asics DS Trainer 19

A couple of easy laps of the running track at Stromlo with 4 x ~100m strides and skipping for Achilles, which are more sore than I would like so I'm going to take a rest from running tomorrow.

3 x 30s skipping

Sunday Apr 1, 2018 #

10 AM

Running 51:00 [3] 8.3 km (6:09 / km) +130m 5:42 / km
ahr:133 slept:7.5 shoes: Salomon Sense Ride

Run on Stromlo single tracks with Ewan on his MTB. He had a really good day and I'm proud of his progress and, perhaps more impressively, he picked a trail he knew was a big climb for us to take and then he rode it all except some technical bits. Then he rode the scrappy downhill Breakout competently. Running wise it was sort of a lower effort fartlek which was perfect for a rest day when I missed my 45min easy yesterday.

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