Training Log Archive: markgIn the 31 days ending Jul 31, 2018:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||||||||||
Saturday Jul 28, 2018 #
12 PM
Orienteering 7:00 [2]
(injured) shoes: Inov8 X-Claw 275
Too soon ...
Thursday Jul 26, 2018 #
Note
(injured)
Calf not too bad today. Was able to some single leg calf raises okay although feels a bit tight. Did some little hops, they felt okay too. Massage tomorrow, hopefully won't need much more time.
Wednesday Jul 25, 2018 #
12 PM
Running 19:30 [3] 3.7 km (5:16 / km) +120m 4:32 / km
ahr:154 max:172 (injured) (sick) shoes: Asics DynaFlyte
Another easy jog to work back into it after a couple of light weeks. Back tightened up again and then my right calf gave a bit of twinge, on a downhill, which seems a bit weird. Not too bad but walked back. Assume it's related to my back.
Tuesday Jul 24, 2018 #
12 PM
Running 38:00 [3] 7.7 km (4:56 / km) +100m 4:38 / km
ahr:156 max:177 slept:9.0 (sick) shoes: Asics DynaFlyte
Back at work and feeling well enough for an easy jog. HR a bit high; back tightened up again.
Hill bounding 3 x 40 dbl strides
Hill bounding 3 x 40 dbl strides
Monday Jul 23, 2018 #
Note
slept:8.0 (sick)
Saturday Jul 21, 2018 #
Note
slept:8.0 (sick)
Now I'm sick too ... Had been planning to go up tomorrow and meet up with robw to use my remaining lift pass days but have binned that plan now. Ripper of a holiday ...
Friday Jul 20, 2018 #
Note
Megan still sick so we came home early. Hard to drive away from 20cm of fresh snow.
Thursday Jul 19, 2018 #
10 AM
Running 29:00 [3] 5.8 km (5:00 / km) +90m 4:38 / km
ahr:145 max:165 slept:10.0 shoes: Salomon Sense Ride
With even more windy weather forecast (80km/h at the top) and Megan feeling worse again we decided to bail and hope everything was better tomorrow. I went for a little jog around the lake shore, pretty blowy but nice to stretch my legs. Right lower back started to seize near the end.
Today's accomm fun was getting locked out when the tape over the extraneous deadbolt let go, engaging the lock which apparently no-one has a key for. Cue waiting for the realtor and then the locksmith.
Today's accomm fun was getting locked out when the tape over the extraneous deadbolt let go, engaging the lock which apparently no-one has a key for. Cue waiting for the realtor and then the locksmith.
Wednesday Jul 18, 2018 #
Alpine Skiing 4:30:00 [3]
10cm of fresh snow overnight and slightly colder, still windy. Ventured to Blue Cow, had a fantastic run down Rollercoaster, run of the week so far, then a shit low vis, wind scoured run down Side Saddle before lunching at the terminal. Absolutely miserable up high. Caught the skitube back to Perisher and tried Interceptor. Found some shelter - at least once you dropped away from the summit, it was pretty miserable in the chair - and some nice pockets of wind blown powder. Ewan and Megan had had enough and went off to do some tobogganing, leaving me to try some more adventurous lines down Interceptor. Good fun.
Tuesday Jul 17, 2018 #
Alpine Skiing 3:45:00 [3]
Everyone went today including Megan who's still sick. Windy and warmer today. Most lifts were on wind-hold driving everyone to the more sheltered t-bars so there were long lines everywhere. Tried Smiggins briefly and it was grassy and slushy and not much fun.
We were sorely lacking fun in our apartment this evening when a load of washing flooded half of it, soaking a few square metres of carpet and getting under the vinyl flooring in the kitchen. Who disconnects the washer's drain pipe while leaving everything else connected? Cue lot's of mopping up with towels. Thankfully we stopped it before it reached our stuff and the sleeping area. Called the realtor again; they brought more towels, helped with the mopping up (not literally, no mop could be found) and organised a professional to dry the carpets tomorrow.
We were sorely lacking fun in our apartment this evening when a load of washing flooded half of it, soaking a few square metres of carpet and getting under the vinyl flooring in the kitchen. Who disconnects the washer's drain pipe while leaving everything else connected? Cue lot's of mopping up with towels. Thankfully we stopped it before it reached our stuff and the sleeping area. Called the realtor again; they brought more towels, helped with the mopping up (not literally, no mop could be found) and organised a professional to dry the carpets tomorrow.
Monday Jul 16, 2018 #
Alpine Skiing 3:30:00 [3]
Just me and Ewan today, Megan was sick in bed with a cold :( We explored Pretty Valley most of the day, found a few nice powdery parts amongst the trees. Made an attempt to ski over to Blue Cow but were stopped dead by a gale force headwind at Pleasant Valley and bailed back to Perisher.
Had to call the realtor because the mattress on Ewan's sofa bed was all poking springs and was too uncomfortable to sleep on. Thankfully the realtor organised a foam mattress topper. Little did we guess how often we'd have to call the realtor this week ...
Had to call the realtor because the mattress on Ewan's sofa bed was all poking springs and was too uncomfortable to sleep on. Thankfully the realtor organised a foam mattress topper. Little did we guess how often we'd have to call the realtor this week ...
Sunday Jul 15, 2018 #
Alpine Skiing 2:30:00 [3]
Drove to Perisher today for the complimentary half day at the start of a 5-day ticket. Thanks to various delays missed the start of the arvo session. Nice conditions but very busy. Rode a t-bar for the first time in forever. Runs seemed pretty short compared to the NZ and Canadian resorts we've been to.
Wednesday Jul 11, 2018 #
12 PM
Running 48:00 [3] 9.8 km (4:54 / km) +60m 4:45 / km
shoes: Asics DynaFlyte
48' easy around Black Mtn Pensinsula and then to the gym and the ANU food court thing.
Isotonics 4 x 40s @ 60kg
Isotonics 4 x 40s @ 60kg
Tuesday Jul 10, 2018 #
1 PM
Running warm up/down 32:00 [3] 5.8 km (5:31 / km)
slept:7.5 shoes: Asics DynaFlyte
Running intervals 26:00 [5] 6.3 km (4:08 / km)
ahr:165 max:173 shoes: Asics DynaFlyte
1, 2, 3, 3, 2, 1 with equal recovery jog around central basin although stuffed up the timing so it was more like 1.20 (1), 2, (3), 3 (3), 3 (3), 2.16 (2.30), 1. Was trying not to go into 5th gear and did first half around 3:45/km feeling easy with a tailwind, then made hard work of 3:50/km for the next couple with a headwind, and finally 3:25/km.
Hill bounding 3 x 40 dbl strides @ Acton tunnel
Hill bounding 3 x 40 dbl strides @ Acton tunnel
Monday Jul 9, 2018 #
Note
slept:7.0 (rest day)
Making it a full rest day today. Beautiful day after a few awful ones so went outside at lunch, did some stretching, and then just sat in the sun for a bit.
Sunday Jul 8, 2018 #
5 PM
Running 35:00 [3] 6.5 km (5:23 / km) +135m 4:53 / km
ahr:145 max:160 slept:8.0 shoes: Salomon Sense Ride
A long run didn't fit in today, wasn't planning to run that long anyway, so got out for an easy 35' in the dying light. Some in the forest and some on single tracks and then finally on the streets of Denman. More stiffness in my achilles later in the evening.
Saturday Jul 7, 2018 #
11 AM
Orienteering race 34:06 [4] 6.2 km (5:30 / km) +270m 4:31 / km
ahr:167 max:178 slept:9.0 shoes: Inov8 X-Claw 275
MetrO/Junior league at Mt Taylor. Bloody miserable morning but a course set by Jo that was worth getting out there for. Was short of time so the warm-up was jog/walk to the start while herding kids and it showed on the first split. Made a little error on #3 but then started to get into it physically and mentally. Picked a pretty good route on the long leg with a good mix of climb and deviation from the line, had the best split but maybe it was better to go wider and follow the ditch into the control. Messed up the following one by trusting to veg mapping when should have followed my compass but then went hard and clean to the finish. Not sure I got the best route on the other long one, I went down the road, but pretty close. Fun course.
Unfortunately my achilles was feeling a bit stiff in the evening after sitting for a while - so need to take my foot off the gas a bit.
Isometrics 3 x 60s @ 8kg
Unfortunately my achilles was feeling a bit stiff in the evening after sitting for a while - so need to take my foot off the gas a bit.
Isometrics 3 x 60s @ 8kg
Friday Jul 6, 2018 #
12 PM
Running 40:00 [3] 8.3 km (4:49 / km) +215m 4:16 / km
ahr:155 max:170 slept:7.0 shoes: Salomon Sense Ride
LBM run in cold, rain and wind. Got moving pretty promptly to stay warm and it made for a pretty steady effort. Forgot to get doped up on Salbutamol before I ran and got wheezy after the main climb. It's not a very nice feeling. Forgot to do bounding ... Achilles just the slightest bit stiff after sitting down this evening.
Thursday Jul 5, 2018 #
1 PM
Strength & Conditioning 45:00 [3]
Finally squatting above my body weight :) It may surprise you that this is a result of not only progressing the weight but through losing some. I was 70-71kg a few months ago, now I'm 68-69kg and edging closer to my old 'racing' aka everyday weight. Also did both bent and straight legged calf work today.
Squats 4 x 5 @ 70 kg ↑
Chinups 3 x 5
Deadlift 4 x 5 @ 60 kg
Pushups 3 x 12
Low row 3 x 8 @ 40 kg
Seated isotonic calf raise 3 x 8 @ 15kg
Straight leg isotonic calf raise 3 x 8 @ 35kg
Squats 4 x 5 @ 70 kg ↑
Chinups 3 x 5
Deadlift 4 x 5 @ 60 kg
Pushups 3 x 12
Low row 3 x 8 @ 40 kg
Seated isotonic calf raise 3 x 8 @ 15kg
Straight leg isotonic calf raise 3 x 8 @ 35kg
Wednesday Jul 4, 2018 #
12 PM
Running 30:30 [3] 6.4 km (4:46 / km) +40m 4:37 / km
ahr:149 max:161 slept:7.5 shoes: Asics DynaFlyte
Easy lap of the NMA then to the gym. Starting to feel like I'm moving along at a better pace.
Isometrics 4 x 40s @ 60kg
Isometrics 4 x 40s @ 60kg
9 PM
Strength & Conditioning (Core) 30:00 [3]
Bent side leg raise 3 x 2:30
Side planks 3 x 60s
McGill crunches 3 x 8 w/3s pause
Bird-dogs 3 x 35s
3 x 8 ankle theraband eversion/inversion
Side planks 3 x 60s
McGill crunches 3 x 8 w/3s pause
Bird-dogs 3 x 35s
3 x 8 ankle theraband eversion/inversion
Tuesday Jul 3, 2018 #
12 PM
Running tempo 57:00 [4] 11.4 km (5:00 / km) +150m 4:41 / km
ahr:153 max:171 slept:9.0 shoes: Asics DynaFlyte
Had a vague plan to do some slow intervals, something like 3-4 x 1km @ ~10km pace. Headed down to the lake thinking I might come across Marty's group doing something similar but ran across Marty before I got there, found out they were doing a bigger session, and instead joined Marty and his friend for a 'jog' figuring I'd get a pretty good workout :) Ended up doing 9.7km at 4:24/km so it was a nice tempo session for me and was pleased that it felt pretty comfortable. Finished up with hill bounding.
Hill bounding 3 x 40 dbl strides.
Hill bounding 3 x 40 dbl strides.
Monday Jul 2, 2018 #
12 PM
Running 29:30 [3] 5.8 km (5:05 / km) +30m 4:57 / km
slept:10.0 (rest day) shoes: Asics DynaFlyte
Easy lap of Black Mtn Peninsula followed by a decent stretch. Tiny bit of stiffness in my Achilles this morning for the first time in ages. This will be an easier week anyway to 'respect' the hard work I did last week and let the legs 'absorb' all training.
Sunday Jul 1, 2018 #
7 AM
Running long 1:58:30 [3] 21.1 km (5:37 / km) +560m 4:57 / km
ahr:146 max:171 slept:7.75 shoes: Salomon Sense Ride
Old men of the Cockatoos long-run on a super foggy Canberra morning. Met the group at top of Bindubi St and did a loop through Black Mt, Bruce Ridge, Gossan Hill, Lawson, and back. Was comfortably hanging with the bunch on the flatter stuff but legs couldn't cope with the hills, got spat out the back walking with Fatrat on Breakfast Hill. Oh well, haven't done many hills lately and it's the end of a big week: 63km, 4th biggest week of running ever. View from the top of Blackie was pretty special - a carpet of cloud as far as you could see.
Thanks to Fatrat for the invite!
Thanks to Fatrat for the invite!