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Training Log Archive: markg

In the 31 days ending Mar 31, 2018:

	activity	#	time	miles		km		+m
	Running	20	9:50:51	64.09	(9:13)	103.15	(5:44)	625
	Strength & Conditioning	6	3:30:00
	Cycling	2	1:34:00	11.5	(7.3/h)	18.5	(11.8/h)	100
	Orienteering	1	1:10:00	5.1	(13:44)	8.2	(8:32)	230
	Total	26	16:04:51	80.69		129.85		955
	[1-5]	25	15:17:51
averages - sleep:6.9

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Saturday Mar 31, 2018 #

8 AM

Running 47:00 [0] 5.0 km (9:24 / km)
shoes: Salomon Sense Ride

Coombs Parkrun with Ewan. Run-walk in first half but the balance slowly shifted to walking. About 12min running all up. A good effort for his first one and a nice course along the river.

Thursday Mar 29, 2018 #

12 PM

Running tempo 45:00 [5] 10.0 km (4:30 / km) +40m 4:25 / km
ahr:163 max:182 slept:8.5 shoes: Salomon Sense Ride

15min warm up with dynamic stretching followed by 10min tempo around the lake then 15min dying to get it up to 45min total, then quick stretch and Achilles work. Did the effort at 4.00 and it was probably too fast, as horrifying as that is to say. HR climbed to 182 at the end, which is a tad high for a tempo - I've been assuming that my max HR is about 184. Even if that's a glitch I doubt it's out by more than a few BPM. Anyway, it was nearly 30 degrees, so perhaps that had something to do with it too.

3 x 30s skipping

Wednesday Mar 28, 2018 #

6 AM

Running 33:00 [3] 5.2 km (6:21 / km) +70m 5:57 / km
ahr:141 max:155 slept:7.0 shoes: Inov8 X-Claw 275

Jog down to the criterium circuit and then home in the terrain. Aiming to do some portion of easy running each week in terrain to build terrain fitness - with the forest right across the road I've got no excuses. Achilles grumpy, not horrible but persistent. Felt like a geriatric in the terrain until the last 5-10min when it improved some.

12 PM

Running warm up/down 14:51 [3] 2.7 km (5:30 / km)
shoes: Asics DynaFlyte

To gym and back

Strength & Conditioning 30:00 [3]

Isotonics 3 x 8 @ 30kg *on the squat machine
Squats 4 x 5 @ 50kg
Deadlift 4 x 5 @ 40kg
Chin-ups 4 x 3
Push-ups 3 x 10
Low row 3 x 8 @ 26kg

Skipped lunges as left knee was feeling a bit sore at the end of the squats.

Tuesday Mar 27, 2018 #

12 PM

Running 32:00 [3] 6.2 km (5:10 / km) +40m 5:00 / km
ahr:139 max:162 slept:7.5 shoes: Asics DynaFlyte

Easy jog around the NMA, to the gym and back to work. Kept it properly easy today.

Supine single straight leg calf isometrics on a lazy leg press machine 4 x 40s @ 30kg

8 PM

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

Monday Mar 26, 2018 #

4 PM

Running 33:00 [3] 6.8 km (4:51 / km) +20m 4:47 / km
slept:7.75 shoes: Asics DS Trainer 19

A jog around central basin at about 4.40 pace after dropping Ewan at diving lessons with 3 strides then my bounding exercises. Fairly windy but it mainly hit on the bridges. Achilles crap to begin, makes running feel awkward, felt okay doing the strides though.

3 x 5 double leg bounding.

Sunday Mar 25, 2018 #

8 PM

Running 31:00 [3] 5.9 km (5:15 / km) +150m 4:40 / km
ahr:148 max:166 slept:9.0 shoes: Salomon Sense Ride

Finally squeezed in my 30min jogging scheduled for the weekend after dinner and after the rain has passed. Nice conditions actually. Did a lap of Denman and checked out some of the streets that have just been opened in the next release area. Neither Achilles or breathing feeling great.

Saturday Mar 24, 2018 #

9 AM

Cycling 1:04:00 [3] 12.7 km (11.9 kph)
slept:8.0

Ride down the Thredbo Valley Track with dad and Megan. Pretty cruisey as it was Megan's first time riding on trails in forever but it's a nice trail for it and she did really well. Enjoyed the scenery for nearly 13km before the crank fell off the bike I rented at Thredbo! So then ...

10 AM

Running 14:00 [3] 2.1 km (6:40 / km)
shoes: Salomon Sense Ride

... I ran the bike through to the Diggings Campground for an early pick-up, stopping occasionally to bang the bottom bracket back in. Then back to Thredbo for a refund!

4 PM

Cycling 30:00 [3] 5.8 km (11.6 kph) +100m

Later, walking around Thredbo, we ran into a school-mate of Ewan's just finishing a run of Cannonball with some stylish air. Ewan then insisted we needed to go for another ride (he'd done some from Crackenback Resort in the morning) - I've never seen him so keen for a ride :D Did the Pipeline track and then the TVT down to Bridge #1 and back. Just got back in time to avoid the rain.

Friday Mar 23, 2018 #

Note
(rest day)

Short day at work before packing and driving to Thredbo for the weekend.

Thursday Mar 22, 2018 #

12 PM

Running 44:30 [3] 9.05 km (4:55 / km) +45m 4:48 / km
ahr:139 slept:8.0 shoes: Asics DS Trainer 19

Aiming for 40min easy but I wanted to test out the 'coriolis' GPS effect at South Oval at the end and it added a few minutes extra. Run was fine except for feeling restricted in my breathing (visited the doctor later in the day and was prescribed a combined hayfever and asthma preventative) and some paratenonits. Still haven't resorted to Voltaren wraps again. Feeling pretty good about my volume progression and the Achilles.

Did two laps in each direction at South Oval and found it measured longer clockwise (520 and 530) compared to anti-clockwise (480 and 500) which tallies with what Doyley and Craney found if I understand their comments.

8 PM

Note

3 x 5 double leg bounding

Wednesday Mar 21, 2018 #

6 AM

Running 30:00 [2] 4.6 km (6:31 / km) +75m 6:02 / km
slept:7.0 shoes: Salomon Sense Ride

Easy jog in the dark. Left heel painful in a new way this morning, more heel than mid-portion achilles. Eased a bit later in the run and felt fine as soon as I stopped. This achilles continues to be full of surprises.

12 PM

Strength & Conditioning 45:00 [3]

Calf isotonics 3 x 8 @ 25kg
Squats 4 x 5 @50kg
Deadlift 4 x 5 @ 40kg
Chin-ups 4 x 3 ↑
Push-ups 3 x 10 ↑
Low row 3 x 8 @ 26kg
Reverse lunge 4 x 5 @ 16kg

Plus some rolling as calves were feeling tight.

Tuesday Mar 20, 2018 #

Running 15:00 [3] 2.5 km (6:00 / km)
shoes: Asics DS Trainer 19

To the gym and on some errands

Isometrics 4 x 40s @ 30kg (on the leg press machine)

Monday Mar 19, 2018 #

6 PM

Running 43:30 [3] 8.9 km (4:53 / km)
ahr:155 max:174 slept:6.0 shoes: Asics DynaFlyte

Dropped Ewan at cubs at Lennox Gardens and ran from there. Did 4 x 10min, 1min walk with each effort a little faster, starting at 5.16 and getting down to 4.17 with the last 5min at about 4.00. Hadn't really planned to run so long, or so fast, but I had 90min to kill and I was feeling good. Achilles not awesome - time for more voltaren.

Following a decent recovery from soreness late last week I started the energy storage phase of rehab again.

Double leg bounding 3 x 5

Sunday Mar 18, 2018 #

Note
(rest day)

Rest day. Achilles feeling better today than yesterday but calves are sore.

Saturday Mar 17, 2018 #

2 PM

Orienteering 1:10:00 [3] 8.2 km (8:32 / km) +230m 7:29 / km
shoes: Inov8 X-Claw 275

Red 3 at Collector Hill. Turned into an epic thanks to the fallen logs, heat, and my lack of fitness and focus. Was just plodding around but even then struggled to keep moving. Got a bit of asthma after 20min. Was very lazy with my navigating and paid the price several times, probably lost 10min all up.

Running warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: Inov8 X-Claw 275

Friday Mar 16, 2018 #

12 PM

Note

Isotonics 3 x 8 @ 25kg

Achilles was progressively sorer over the last couple of mornings so I've kept the weight steady to see if the body catches up. I was considering starting energy storage again next week but will have to see how it goes after a rest on Sunday.

No run today as I'm going to orienteering tomorrow. Exciting! First orienteering since the Canberra sprints and first in the bush since Aus long champs.

Thursday Mar 15, 2018 #

12 PM

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

Strength & Conditioning 45:00 [3]
slept:6.5

Calf isometrics 4 x 40s @ 30kg
Squats 4 x 5 @50kg ↑
Deadlift 4 x 5 @ 40kg
Chin-ups 3 x 3
Push-ups 3 x 6
Low row 3 x 8 @ 26kg ↑
Reverse lunge 4 x 5 @ 17kg (no step)

Wednesday Mar 14, 2018 #

12 PM

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

To the gym and back to work. Not really loggable running but I'm justifying it on the basis of it being a high percentage of my weekly total!

Isotonics 3 x 8 @ 25kg

5 PM

Running 38:00 [4] 7.5 km (5:04 / km) +70m 4:50 / km
ahr:158 max:177 slept:5.5 shoes: Salomon Sense Ride

Proper run ... well, if you consider lame walk-jog proper. 4 x 8min, 1min walk on the track at Stromlo. On's were 4.35-4.55/km - a bit faster than my recent runs. Legs felt good but lungs told me I was working and the HR data bears it out. I'm a bit disturbed that my HR only dropped to 141 during the 3rd minute of walking. Possibly a touch of paratenonitis today also.

Tuesday Mar 13, 2018 #

12 PM

Note

Isometrics 4 x 40s @ 30kg

Quads sore from the downhill yesterday.

Monday Mar 12, 2018 #

10 AM

Running 26:00 [3] 4.8 km (5:25 / km) +40m 5:12 / km
slept:9.0 shoes: Salomon Sense Ride

Camped Sunday night at Honeysuckle with Ewan and dad, and the following morning we drove down to the Orroral Ridge, parked, and walked up and down having a poke around in the rocks. I then ran back to the campground doing 5 min jog, 1 min walk again. All good except my legs aren't used to such big descents.

Saturday Mar 10, 2018 #

Event: Melbourne Sprint Weekend

Friday Mar 9, 2018 #

1 PM

Running 44:00 [3] 6.5 km (6:46 / km)
slept:4.0 shoes: Asics DS Trainer 19

6.5 x 5 min jog, 1 min walk. Felt great just plodding along for awhile but achilles seemed a little tight at the end after the visit to the gym for calf work. As if I didn't have enough obstacles to proper running I got some asthma. I'm pretty sure the asthma is triggered by the darling cat we gave Ewan for Christmas. Will clean our bedroom and evict the cat from it and see if that helps. If not, I guess I'll just have to get myself some triamcinolone like Sir Bradley.

Isotonics 3 x 8 @ 20kg

Thursday Mar 8, 2018 #

12 PM

Strength & Conditioning 30:00 [3]
slept:6.0

Single-leg calf isometrics 4 x 40s @ 25kg
Squat 4 x 5 @ 40kg
Deadlift 4 x 5 @ 40 kg
Reverse lunge 4 x 5 @ 16kg
3 x 3 chin-ups
3 x 8 push-ups

Wednesday Mar 7, 2018 #

12 PM

Running 33:00 [3] 5.0 km (6:36 / km)
shoes: Asics DS Trainer 19

10 x 2 min jog, 1 min walk followed by rehab work. Feeling alright; calf handling it okay.

Isotonics 3 x 8 @ 20kg

Tuesday Mar 6, 2018 #

12 PM

Note

Isometrics @ 25kg Squat racks were taken so used the leg press machine.

Monday Mar 5, 2018 #

12 PM

Running 35:00 [3] 4.4 km (7:57 / km) +75m 7:20 / km
slept:4.5 shoes: Salomon Sense Ride

30 min of 1 min jog - 1 min walk. Slooow re-introduction to running to avoid the crazy tight calf and hopefully a recurrence of the paratenonitis. This went fine, although the lateral part of my soleus is still tighter than the rest.

Friday Mar 2, 2018 #

12 PM

Note

Isotonics 3 x 8 @ 15kg

Everything holding up well to rehab so far ...

Thursday Mar 1, 2018 #

12 PM

Strength & Conditioning 30:00 [3]

Rolled glutes, quads and hips last night and had a stretch.

Isometrics 4 x 40s @ 20kg
Squat 4 x 5 @ 40kg
RDL 4 x 5 @ 30kg
Reverse lunge 3 x 8 @ 14kg

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