Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: markg

In the 30 days ending Jun 30, 2018:

activity

time

miles

Running

15:38:58

110.09

(8:32)

177.18

(5:18)

2505

Strength & Conditioning

4:15:00

Orienteering

3:38:21

24.08

(9:04)

38.75

(5:38)

895

8 /

46c

17%

Total

23:32:19

134.17

215.93

3400

8 /

46c

17%

averages - sleep:7.7

1:46

0:00

» now

Saturday Jun 30, 2018 #

10 AM

Running warm up/down 11:00 [3] 1.9 km (5:47 / km)
shoes: Inov8 X-Claw 275

Orienteering tempo 29:18 [4] 5.6 km (5:14 / km) +140m 4:39 / km
ahr:164 max:173 slept:9.0 shoes: Inov8 X-Claw 275

Orienteering at the Pinnacle. Again my aim was to slow it down and do better planning and map reading and I did it better than on Wed. Cruised around pretty comfortably, worked hard on the hills, and had a smooth run. Did lose 20s on #10 - I decided to take the harder attack through the green and didn't nail it. Managed to stay ahead of the juniors today, although the betters ones weren't running.

Friday Jun 29, 2018 #

12 PM

Running 55:00 [4] 9.3 km (5:55 / km) +285m 5:08 / km
ahr:142 max:174 slept:8.0 shoes: Asics DS Trainer 19

Lap of ANBG then hill bounding plus added a 10s hill sprint. Was supposed to be an easy day, probably ran too hard again.

Hill bounding 3 x 40 dbl strides
10s hill sprint

Thursday Jun 28, 2018 #

Note
(rest day)

Wednesday Jun 27, 2018 #

12 PM

Orienteering 32:50 [4] *** 5.75 km (5:43 / km) +120m 5:10 / km
ahr:164 max:174 spiked:8/12c slept:6.0 shoes: Inov8 X-Claw 275

Mid-week orienteering at Black Mountain. Took it pretty easy, plan was to practise control-flow and planning, but I rushed my control-flow and didn't do it so well. Managed to make a couple of mistakes of the directional wobble variety and lost some time on the most technical control - in the area of many water courses on LBM - when I never spotted the little gully I was trying to use as an attackpoint. A bit frustrating. Legs felt good though.

Running warm up/down 8:00 [3] 1.5 km (5:20 / km) +30m 4:51 / km
ahr:147 max:158 shoes: Inov8 X-Claw 275

Tuesday Jun 26, 2018 #

12 PM

Running warm up/down 34:00 [3] 5.1 km (6:40 / km)
shoes: Asics DS Trainer 19

+ hill bounding

Running intervals (Mona fartlek) 20:00 [5] 5.13 km (3:54 / km)
ahr:171 max:178 slept:8.0 shoes: Asics DS Trainer 19

Mona fartlek along the lake front; didn't pace it well and died in the last few minutes. Started a bit too fast with a 3.26 then settled into roughly 3:35 reps and 4:06 floats. Felt reasonably comfortable through the 1min's but then it started to fall apart when I didn't slow down for the float after the first 30 rep (think I was distracted trying to work out what Marty said to me when I ran past him during the previous rep!) and started to feel pukey on the next one. Backed off a fair bit on the next float but the damage was done.

8 PM

Strength & Conditioning (Core) 30:00 [3]

Bent side leg raise 3 x 2:30
Side planks 3 x 55s
McGill crunches 3 x 8 w/3s pause
Bird-dogs 3 x 35s

Monday Jun 25, 2018 #

12 PM

Running tempo 41:30 [4] 8.3 km (5:00 / km) +50m 4:51 / km
ahr:152 max:167 slept:8.0 shoes: Salomon Sense Ride

Meant to just be an easy run but I was practising my new gait cue and ran faster without meaning to, more like a slow tempo run. Another beautiful day out. Finished off with 4 x 50m strides on South Oval.

Sunday Jun 24, 2018 #

3 PM

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: Salomon Sense Ride

Planned to skip a long run this week and do something shorter but in the end all I had time for was 20min around Bruce Ridge followed by another gait coaching session with Lex. He seems happy with my changes and the feedback I had about how the applying the latest cue felt physically. New cue is another arm-leg combo designed to balance weight across both feet.

Single leg calf raises 3 x 8 @ ~10kg

Saturday Jun 23, 2018 #

11 AM

Running warm up/down 16:00 [3] 3.0 km (5:20 / km)
ahr:144 max:152 slept:9.0 shoes: Inov8 X-Claw 275

Orienteering tempo 37:20 [4] 6.0 km (6:13 / km) +205m 5:19 / km
ahr:163 max:175 shoes: Inov8 X-Claw 275

MetrO at Ainslie N. Wanted to go steady and focus on my process. Was doing okay but made a couple of big mistakes anyway. One was a pit with the flag placed well below ground level - cracked the shits and moved it to a legal position. Feeling like I'm getting some pace in my legs but not much good on the hills. Got schooled by a few juniors - need to lift my game!

12 PM

Running 18:00 [3] 2.8 km (6:26 / km) +100m 5:27 / km
ahr:136 max:158 shoes: Inov8 X-Claw 275

Out looking for Ewan and Tom. Found them at their 2nd control retracing their steps to the start after being unable to find #5. They had taken a ridiculously ambitious cross-country route that didn't pay off :D

Friday Jun 22, 2018 #

12 PM

Running 50:00 [3] 8.7 km (5:45 / km) +160m 5:16 / km
ahr:142 max:166 slept:7.25 shoes: Asics DS Trainer 19

Easy lap of Black Mtn Peninsula around 4:50 pace and then hill bounding in the ANBG. Legs a bit stiff and sore from strength session yesterday; hammy's are particularly tight. Sensational day.

Hill bounding 3 x 40 dbl strides

Thursday Jun 21, 2018 #

12 PM

Running warm up/down 13:00 [3] 2.5 km (5:12 / km)
slept:8.0 shoes: Asics DS Trainer 19

Strength & Conditioning 1:00:00 [3]

Cold didn't eventuate. Feel like I've been nearly getting a cold for 3 weeks. I wonder if I need to eat and probably sleep better.

Squats 4 x 5 @ 65 kg
Chinups 3 x 5
Deadlift 4 x 5 @ 60 kg ↑
Pushups 3 x 12
Low row 3 x 8 @ 40 kg
Reverse lunge 4 x 5 @ 20 kg ↑
Single leg RDL 4 x 5 @ 20 kg ↑
Straight leg isotonic calf raise 3 x 8 @ 35kg

Wednesday Jun 20, 2018 #

12 PM

Running 35:30 [3] 7.1 km (5:00 / km) +50m 4:50 / km
ahr:148 max:166 slept:9.0 shoes: Asics DS Trainer 19

Easy loop past NMA with a bit more to take it out to 35min. Legs feeling okay but a bit weary. Generally feeling tired and like I'm getting sick - Megan is at home with a cold today so perhaps not surprising. Achilles-tight calf niggle improving.

Isometrics 4 x 40s @ 60kg

Tuesday Jun 19, 2018 #

12 PM

Running warm up/down 35:00 [3] 6.4 km (5:28 / km) +50m 5:16 / km
slept:8.0 shoes: Asics DS Trainer 19

Running intervals (Mona Fartlek) 20:00 [5] 5.15 km (3:53 / km)
shoes: Asics DS Trainer 19

First proper interval session in a loooong time, it's been over 12 months I reckon. Aim was to take it relatively easy for a first session back, so a Mona Fartlek with the intervals at about 3:45, just faster than 5km pace, and the floats at about 4:15. Did this session out-and-back along the Sullivan's Ck bike path and there was a tail-wind for the first half, so I was comfortably going a bit faster on the way out and pushing hard to hold the target pace on they way back. Managed it but was working pretty hard during the last few minutes. Forgot to do my hill bounding afterwards but I was out of time anyway.

2 PM

Note

Not quite 12 months since my last intervals session. I did a 5, 4, 3, 2, 1 set on 10 August last year.

Monday Jun 18, 2018 #

Note
slept:7.5 (rest day)

Sunday Jun 17, 2018 #

7 AM

Running long 1:41:00 [3] 19.1 km (5:17 / km) +410m 4:47 / km
ahr:138 max:160 slept:8.0 shoes: Salomon Sense Ride

Long run from home through Coombs, over to Green Hills (does anybody call it that any more?), Butters Bridge and home. Tried to run the pipeline trail along the river but got too high and took a rambly route through the pines that dumped me into some farmer's paddock, oops. Was a bit stiff in right lower back and left hammy, left heel was slightly uncomfortable the whole time but had good moments where I found myself moving along a littler faster than I was expecting.

Saturday Jun 16, 2018 #

10 AM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Inov8 X-Claw 275

Orienteering tempo 34:04 [4] 5.9 km (5:46 / km) +145m 5:09 / km
shoes: Inov8 X-Claw 275

MetrO at Black Mtn. Good fun hit out on a nice course but not happy with my run. Felt slow and weak and was executing my plans badly or not planning properly. Even so it went alright, was only a minute behind inter-state raider Rob Preston, and most of that came on the last control where I pussy-footed through the deep gullies and then was a little high.

Friday Jun 15, 2018 #

1 PM

Running 35:00 [3] 6.5 km (5:23 / km) +190m 4:42 / km
ahr:146 max:170 slept:6.75 shoes: Salomon Sense Ride

Easy one around the Botanic Gardens with hill bounding. Moved 50m up the road from where I was doing them before and found a good consistent stretch climb to do it on. Didn't feel too sharp in the legs today though after the strength session at the gym yesterday.

Hill bounding 3 x 40 dbl strides

Thursday Jun 14, 2018 #

12 PM

Running warm up/down 11:00 [2] 2.0 km (5:30 / km)
slept:7.0 shoes: Asics DS Trainer 19

Strength & Conditioning 1:00:00 [3]

Changed up the calf raise work again, switched to the leg press machine for a straight leg calf raise. I'm trying to isolate the gastroc's more, hopefully more strength in the left will mitigate this calf tightness I'm getting.

Squats 4 x 5 @ 65 kg
Chinups 3 x 5
Deadlift 4 x 5 @ 55 kg
Pushups 3 x 12
Low row 3 x 8 @ 40 kg ↑
Reverse lunge 4 x 5 @ 18 kg
Single leg RDL 4 x 5 @ 18 kg
Straight leg isotonic calf raise 3 x 8 @ 35kg

Wednesday Jun 13, 2018 #

11 AM

Running 36:00 [3] 6.0 km (6:00 / km) +145m 5:21 / km
ahr:128 max:146 slept:8.0 shoes: Salomon Sense Ride

Working from home today so did an easy run in West Stromlo with dad. Legs felt bouncy.

Tuesday Jun 12, 2018 #

12 PM

Running tempo 50:30 [4] 9.6 km (5:16 / km) +240m 4:41 / km
ahr:150 max:172 slept:7.25 shoes: Asics DS Trainer 19

Tempo hilly run around Botanic Gardens, up and back on the ALJ Memorial trail, bounding at the NBG, then a couple of ~~tempo~~5km pace surges back to the office. Wasn't enthused before I went but got into it okay. Would prefer not to have heel niggle. Have made some good progress with the bounding. This hill is now too short and I'm hitting the flat at the top, about 60m in 40 double strides.

Hill bounding 40 double strides

8 PM

Strength & Conditioning (Core) 30:00 [3]

Bent side leg raise 3 x 2:30
Side planks 3 x 55s
McGill crunches 3 x 8 w/3s pause
Bird-dogs 3 x 30s

Monday Jun 11, 2018 #

Note
slept:9.5 (rest day)

Head was in a hole.

Sunday Jun 10, 2018 #

7 AM

Running long 1:20:00 [3] 15.0 km (5:20 / km) +395m 4:43 / km
ahr:145 max:164 slept:7.5 shoes: Asics DynaFlyte

Circumnavigation of west Stromlo. Nice sunny morning. Coped with the distance okay but right psoas got a bit sore near the end. Didn't feel that strong on the hills but that's not surprising - a fair bit of work to do there. Bit of soreness in the achilles and heel, possibly a combo of the nerve and tight calf. Good end to a solid week for running.

Saturday Jun 9, 2018 #

8 AM

Running warm up/down 15:00 [2] 2.7 km (5:33 / km)
shoes: Salomon Sense Ride

10min warm-up and a short cool down with Tamsin.

Running race 18:58 [4] 5.0 km (3:48 / km) +60m 3:35 / km
ahr:172 max:177 slept:6.5 shoes: Salomon Sense Ride

Coombs Parkrun, 2nd in 18:58 on a cool, gloomy and soggy morning. Fastest time since an 18:22 Ginninderra Parkrun way back in July 2016 and 57s faster than I ran here 7 weeks ago! Nice to be heading in the right direction again! Tamsin had a great run into 4th overall!

Started pretty fast with a couple of other guys and kept pretty solid through the first km, where I checked my watch to see how badly I'd over-cooked it: 3:38, a fair bit faster than the last one, tried to forget about it and just try to keep it feeling easy. Kept the pace okay through to 2km, mostly downhill, but then started to feel pretty heavy in the legs through the turn-around and started to slowly drop off the winner. Pace dropped 10s/km in the 3rd km. Managed to limit the damage and even pick the pace up again in the final km.

HR average was sort of low for me in a 5km, I would expect high 170's, my legs just didn't seem to be able to drive the intensity up today. I was trying to keep the new running form up later in the race but the hips and quads didn't want to do the extra work.

Friday Jun 8, 2018 #

1 PM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics DS Trainer 19

Gym and back. Isometrics plus some foam rolling and massage on troublesome calves.

Isometrics 3 x 40 s @ 60 kg

Thursday Jun 7, 2018 #

6 AM

Running 50:00 [3] 8.5 km (5:53 / km) +120m 5:30 / km
ahr:142 max:164 slept:7.5 shoes: Salomon Sense Ride

Easy run around the XC track then looping back to home via Blue Gums with hill bounding. Feeling sleepy and the tight-calf achilles pain is niggling more than is really comfortable.

Hill bounding 3 x 20 double strides

12 PM

Running warm up/down 11:00 [3] 2.0 km (5:30 / km)
shoes: Asics DS Trainer 19

Strength & Conditioning 45:00 [3]

Squats 4 x 5 @ 65 kg
Chinups 3 x 5
Deadlift 4 x 5 @ 55 kg ↑
Pushups 3 x 12
Low row 3 x 8 @ 33 kg
Reverse lunge 4 x 5 @ 18 kg
Single leg RDL 4 x 5 @ 18 kg

Wednesday Jun 6, 2018 #

12 PM

Running 36:00 [3] 7.1 km (5:04 / km)
ahr:146 max:160 slept:7.0 shoes: Asics DS Trainer 19

Easy run from work out to Black Mtn Peninsula and back via gym. Muscle tightness induced Achilles soreness is creeping back, the massage on Monday only helped a little bit. The Achilles was stiff from yesterday's run this morning.

Isotonics 3 x 8 @ 15 kg

Tuesday Jun 5, 2018 #

12 PM

Running tempo 47:00 [4] 9.7 km (4:51 / km) +220m 4:21 / km
ahr:155 max:171 slept:8.0 shoes: Salomon Sense Ride

This ended up as a tempo sorta run from work around Little Black Mtn. Was trying to take it easy on the ups but not really succeeding. Was then running a bit too fast on the downs. Practising my foot lift cue again. It's feeling a bit more natural now but finding it easier uphill than downhill. What surprises me about this change is how I can feel that it has subtly increased my glute activation. I'm also noticing that my back isn't flexing so much - it's more rigid. It feels really good going downhill! Is this what running was always supposed to be like?

Isometrics 4 x 40 s @ 60 kg

8 PM

Strength & Conditioning (Core) 30:00 [3]

Bent side leg raise 3 x 2:30
Side plank 3 x 50 s
McGill crunches 3 x 8
Bird-dogs 3 x 30 s
Theraband ankle eversions 3 x 12
Single leg glute bridge 3 x 8

Monday Jun 4, 2018 #

2 PM

Running warm up/down 11:00 [2] 2.0 km (5:30 / km)
(rest day)

From work to a massage and back.

Sunday Jun 3, 2018 #

10 AM

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
slept:6.75 shoes: Inov8 X-Claw 275

Orienteering race 1:10:41 [5] *** 12.5 km (5:39 / km) +285m 5:05 / km
ahr:166 max:177 34c shoes: Inov8 X-Claw 275

Jim Sawkins Classic at Wild Deer Sands. Fun course that made good use of the mining areas in a long middle distance style. It had some longer legs but there wasn't much route choice. The course started with butterfly loops with the 1st control as pivot. I managed to stay on Marty's tail to here and he was on Craney's. Marty and I had the same forking and we did the butterflies at a pretty hectic pace with Marty in the lead the whole way. He was looking pretty solid through here, reckon I would have been a fair bit slower and more hesitant by myself. As we came into the pivot the final time we could see Craney only 10s ahead and Marty seemed to go up a gear and I started dropping off the back. Last saw the two of them leaving #9 and did the rest of the course on my own, except for a couple of controls in the mining which coincided with shorter courses. I had a good run for most of it, had quite a few hesitations and was slow on the hills but reasonably solid, even managed to avoid the parallel error on #19 and get a cracking split win :) By #28 I'd dropped 6 min behind the lead group but I completely screwed #29, first losing confidence and contact down the gully, then not paying enough attention to map and descriptions to get the control the first two times I was in the circle. Lost 5:30-6 here. Funnily enough this was the same control that Craney pulled a sneaky trick on Marty and got away. Ran hard and aggressively from here to the finish; took 1:20 off Marty now that he was running by himself. Not the overall run I wanted but some good signs including fitness which is obviously improving as I'm now down to 1 min/km behind Craney :D

Saturday Jun 2, 2018 #

11 AM

Running warm up/down 7:30 [2] 1.1 km (6:49 / km)
shoes: Inov8 X-Claw 275

Orienteering race 14:08 [4] 3.0 km (4:43 / km)
ahr:170 max:178 shoes: Inov8 X-Claw 275

MetrO sprint race at Bruce CIT. Fun course looping around the buildings a lot. Was nice and smooth but didn't push super hard. Only lost time with some confusion about the potentially impassable hedge. Finished 1:08 behind Marty; he took half of that off me in just three of the more open legs.

Tom and Ewan were having a good day - even had some fastest splits :) - until their 4th last control which took them 27 min!

Friday Jun 1, 2018 #

12 PM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics DS Trainer 19

To and from gym via an indirect route because I felt like running more.

Isometrics 4 x 40s @ 30kg

Standing with the bar again because the leg press machine was taken. Interesting as a comparison of the weight I've been doing on the other. 30kg single leg plus bodyweight is probably still slightly heavier than 55kg on the machine.

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