Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: markg

In the 31 days ending Oct 31, 2015:

	activity	#	time	miles		km		+m
	Running	13	8:49:38	67.73	(7:49)	109.0	(4:52)	1484
	Cycling	7	4:10:00	37.28		60.0
	Stretch & Massage	2	1:15:00
	Strength & Conditioning	4	50:00
	Total	23	15:04:38	105.01		169.0		1484
averages - sleep:8

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Thursday Oct 29, 2015 #

Note
slept:8.0

Sleep win, morning run fail

Wednesday Oct 28, 2015 #

12 PM

Running 34:00 [3] 7.0 km (4:51 / km) +130m 4:27 / km
ahr:146 max:179 shoes: Nike LunarGlide+ 5 grey/blue

Tuesday Oct 27, 2015 #

9 AM

Running (Commute) 23:00 [3] 4.8 km (4:47 / km)
slept:8.0 shoes: Nike Flyknit Lunar1

Did some hurty massage work and heat pack on my groin and hips this evening. This is the biggest flair up of this problem for a couple of years. Hoping to knock it on it's head quickly.

Monday Oct 26, 2015 #

8 PM

Stretch & Massage 45:00 [3]
slept:8.0

A while on the foam roller and some yoga.

Sunday Oct 25, 2015 #

6 PM

Running long 1:27:30 [4] 18.2 km (4:48 / km) +500m 4:14 / km
ahr:160 max:178 slept:9.0 shoes: Asics DS Trainer 19

Late afternoon long run through Bruce Ridge, around and up the back of Black Mountain and home. Took the single track called Breakfast Hill in Strava up from the Doover Crackenback to the Circumcision Track. Steep but nice. Had a pleasant sunset view from the summit. Hips getting a bit sore and got a little bit of plantar fasciitis type thing in left foot. Otherwise feeling good and Suunto scored my performance a 53, up from the consistent 51s for the last 6 weeks. Got shocking hayfever afterwards.

PTE 4.2

Saturday Oct 24, 2015 #

Note
slept:8.0 (rest day)

Had a Thai massage in the evening

Friday Oct 23, 2015 #

1 PM

Running 19:00 [2] 3.9 km (4:52 / km)
slept:8.0 shoes: Nike Flyknit Lunar1

Quick move-the-car lunch time run with a lap around Haig Park. Tried to spot the Powerful Owl again but couldn't find it. Then got a bit creative and ran up the stormwater drain cris-crossing down and back up the other side. Think it might be a useful training session, it would simulate mining terrain a bit and I could get pretty much all the way home from work following the drain.

Thursday Oct 22, 2015 #

6 AM

Running 1:08:00 [3] 12.7 km (5:21 / km) +214m 4:56 / km
slept:7.0 shoes: Asics DS Trainer 19

Managed get up early for the first time in ages, disappointed to find it was raining but couldn't let the opportunity pass. Had planned to do some ints but got a stitch that wouldn't go away so it ended up being an easy one.

Wednesday Oct 21, 2015 #

9 AM

Running (Commute) 26:00 [3] 5.1 km (5:06 / km)
shoes: Asics DS Trainer 19

To work via school

Tuesday Oct 20, 2015 #

Cycling (Commute) 40:00 [3] 10.0 km (15.0 kph)

Easy on the way in and pushed harder on the way home, trying to push some bigger gears. Hot and sweaty by the time I got home.

1 PM

Running 25:00 [3] 5.1 km (4:54 / km) +40m 4:43 / km
shoes: Asics DS Trainer 19

Easy run at the back of Ainslie. Very reptilian run: I saw a bearded dragon and a shingleback. First one of the latter I've seen in the wild I think.

8 PM

Strength & Conditioning 10:00 [3]

Calves, arches and squats

Stretch & Massage 30:00 [3]

Little bit of yoga and some foam roller.

Monday Oct 19, 2015 #

Note

Busy

Sunday Oct 18, 2015 #

Note

Life

Saturday Oct 17, 2015 #

8 AM

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Asics DS Trainer 19

Running tempo 18:38 [4] 5.0 km (3:44 / km) +20m 3:39 / km
shoes: Asics DS Trainer 19

Two wins today: 1) I made it to Parkrun at the right time for the 1st time in 3 attempts and 2) I won it! Not the first time I've won a Parkrun but definitely the slowest time I've won one in - Belconnen certainly didn't bring its best game today.

Wednesday Oct 14, 2015 #

Cycling (Commute) 40:00 [2] 10.0 km (15.0 kph)

Tuesday Oct 13, 2015 #

Cycling (Commute) 40:00 [2] 10.0 km (15.0 kph)

Monday Oct 12, 2015 #

Cycling (Commute) 40:00 [2] 10.0 km (15.0 kph)

Strength & Conditioning 10:00 [3]

Calves/achilles and squats. Nothing like consistency.

Sunday Oct 11, 2015 #

8 AM

Running 1:13:00 [4] 15.5 km (4:43 / km) +190m 4:26 / km
ahr:155 max:171 shoes: Asics DS Trainer 19

Longish run on single tracks at Sparrow Hill with dad riding his MTB. Pretty solid pace.

PTE 3.5

Friday Oct 9, 2015 #

12 PM

Running 35:00 [3] 6.8 km (5:09 / km) +140m 4:40 / km
ahr:151 max:174 shoes: Asics DS Trainer 19

Lunchtime from work part way up Ainslie and back. Thought I disturbed a snake right beside the track but I stopped for a look after I landed again and couldn't see anything so either it had zipped off or I'm going crazy.

PTE 3.0