Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: markg

In the 31 days ending Dec 31, 2017:

activity	#	time	miles		km		+m
Running	7	4:11:00	27.96	(8:59)	45.0	(5:35)	1106
Cycling	3	2:45:30	28.83	(10.5/h)	46.4	(16.8/h)	640
Orienteering	2	2:00:00	9.01	(13:19)	14.5	(8:17)	400
Total	12	8:56:30	65.8	(8:09)	105.9	(5:04)	2146

1:45

0:00

» now

Friday Dec 29, 2017 #

10 AM

Cycling 1:10:00 [3] 16.5 km (14.1 kph) +160m

A leisurely lap of the west basin of LBG with Megan and Ewan.

8 PM

Running 35:00 [4] 6.4 km (5:28 / km) +200m 4:44 / km
ahr:152 max:176 shoes: Salomon Sense Ride

'Nother twilight/night run on Stromlo. Pushed the pace a into low 4min/km in the 2nd half. Tried the new Salomons and they felt great.

Thursday Dec 28, 2017 #

7 AM

Cycling 1:04:30 [3] 15.7 km (14.6 kph) +320m
ahr:138 max:167

Loop around Stromlo with my dad. Pretty rough skills and nervous on anything downhill but it wasn't me who took a tumble! This was a good workout for the legs that's for sure.

Wednesday Dec 27, 2017 #

7 AM

Running 57:00 [3] 9.6 km (5:56 / km) +300m 5:08 / km
ahr:136 max:170 shoes: Asics DynaFlyte

Loop over Stromlo summit. Went shopping in Woden later and discovered a pair of Salomon Sense Rides for $100 on the clearance table at the Athletes Foot, in my size, which is a miracle since I wear a 10, and they fit nicely. Been wanting to try some Salomons for a while.

Monday Dec 25, 2017 #

8 PM

Running 31:00 [3] 5.6 km (5:32 / km) +136m 4:56 / km
ahr:153 max:174 shoes: Asics DynaFlyte

Quick Stromlo run in the evening. The lights over the Molonglo suburbs were pretty. My stomach was extremely full!

Friday Dec 22, 2017 #

1 PM

Running 33:30 [3] 6.6 km (5:05 / km) +120m 4:39 / km
ahr:138 shoes: Asics DS Trainer 19

Thursday Dec 21, 2017 #

1 PM

Note

Isometrics 30kg

Back in the gym for these after a break for my back to recover more. Back is tight again today ...

Wednesday Dec 20, 2017 #

12 PM

Running 33:00 [3] 6.2 km (5:19 / km) +125m 4:50 / km
shoes: Asics DynaFlyte

Loop around the botanic gardens followed by calves at the gym.

Isotonics 4 x 8 @ 25kg*

*Got confirmation from the gym staff that the bar is 20kg not 15kg.

Tuesday Dec 19, 2017 #

Note

Saw Cathy again today, she's given me the next 6 weeks stage of achilles rehab, which I can start in a couple of weeks. This phase adds elastic movements with skipping, hopping and box jumps.

Monday Dec 18, 2017 #

8 AM

Cycling (Commute) 31:00 [3] 14.2 km (27.5 kph) +160m

First commute from new house. Solid effort and legs feeling fairly tired by the end.

12 PM

Running 35:00 [3] 6.0 km (5:50 / km) +100m 5:23 / km
shoes: Asics DynaFlyte

Nice run out along ALJ to the lookout and back, followed by a visit to the gym for more calves. It was 30deg and the hill felt big. I'm very unfit.

Isotonics 4 x 8 @ ~~20kg~~25kg*

* I think. Why doesn't every bar have its weight marked on it?

Friday Dec 15, 2017 #

1 PM

Note

Istotonics 4 x 8 @ 20kg.

Yah! Getting closer to the end of this phase. Back is improving too.

Wednesday Dec 13, 2017 #

1 PM

Note

Isotonics 4 x 8 @ 15kg.

The chamois on the back of the weight belt was gross and sweaty. My back still doesn't like it even with the weight carried low on my hips, although the weight does push my pelvis forward into a tilt. Jogged to and from the gym, not feeling too bad.

Tuesday Dec 12, 2017 #

Note

Only managed 1 set of unweighted isometrics today and not enough release work on my back thanks to an old-school dinner party in the evening that ran on until tomorrow on a flood of wine.

Monday Dec 11, 2017 #

8 AM

Running 26:30 [3] 4.6 km (5:46 / km) +125m 5:04 / km
shoes: Asics DS Trainer 19

Running! Walked half a kilometre up Mt Stromlo then did a single track loop on Ringtail, Breakout, Slant 6 and Bluetongue. Achilles not so bad (maybe a whole weekend of no rehab was good) but lower back got fairly stiff. I'm unfit but I enjoyed it.

1 PM

Note

Isotonics 4 x 8 @ 15kg.

Left struggles with this at the top, feels like it's not achieving good top range.

Wednesday Dec 6, 2017 #

4 PM

Orienteering 1:15:00 [3] 8.5 km (8:49 / km) +200m 7:54 / km
shoes: Inov8 X-Claw 275

Putting out and collecting controls for the Red Hill twilight event, O-interval style as didn't have much time before-hand and was keen to get home afterwards. Feeling stuffed and broken at the end.

The event seemed to go well. Plenty of good feedback but some negatives including needing more controls on the Blue course (only 8) and too many fences for old people to cross on the O2 (one un-barbed wire fence twice).

Tuesday Dec 5, 2017 #

Note
(rest day)

Monday Dec 4, 2017 #

Note
(rest day)

Couple of days off gym work as advised by chiro. Back is feeling quite good.

Sunday Dec 3, 2017 #

7 AM

Orienteering 45:00 [3] 6.0 km (7:30 / km) +200m 6:26 / km
shoes: Inov8 X-Claw 275

Back at Red Hill for a few final checks after course changes. Not feeling too decrepit actually, after a slow start I managed some running. Lower back was stiff but not hurting. Tennis balls in my thoracic spine seem to be helping.

Friday Dec 1, 2017 #

Note

Isotonics at 12.5kg

Lower back is f@#ed

« Earlier | Later »