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Training Log Archive: markg

In the 31 days ending Oct 31, 2018:

	activity	#	time	miles		km		+m
	Running	25	17:12:30	122.72	(8:25)	197.5	(5:14)	2435
	Orienteering	3	1:33:23	10.31	(9:03)	16.6	(5:38)	425
	Strength & Conditioning	2	1:15:00
	Total	27	20:00:53	133.04		214.1		2860
averages - sleep:8.1

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Wednesday Oct 31, 2018 #

5 PM

Orienteering 41:34 [5] 7.1 km (5:51 / km) +250m 4:59 / km
ahr:168 max:177 shoes: Inov8 X-Claw 275

Twilight orienteering at Campbell Park. Pretty good run but hampered by the nerve issue which slowed me to a hobble for half the 1st long leg and wasn't great at any time. Picked a good route on the long one not that you can tell from the split. Lost a few seconds in the butterfly not running very straight and started the 2nd long leg carelessly offline and added a bit of distance. Enjoyable hit-out though and thanks to David Poland for setting a red course.

Tuesday Oct 30, 2018 #

12 PM

Running 42:00 [3] 8.1 km (5:11 / km) +170m 4:42 / km
ahr:151 max:173 slept:8.0 shoes: Salomon Sense Ride

Craney's loop with Tomas. Slightly slower pace than when done with Craney himself.

Monday Oct 29, 2018 #

1 PM

Running 23:00 [3] 5.0 km (4:36 / km) +40m 4:25 / km
ahr:150 max:163 shoes: Asics DynaFlyte

'nother short run. Practising relaxing, feels unusual to me. Seemed to be getting along okay but as seems to happen when I have a new cue I had trouble pacing myself, so was going a little faster than intended. It was too short a run to be definitive but it felt like I was expending a little less effort for the pace. Could also be that I've had a few easy days.

Sunday Oct 28, 2018 #

8 AM

Running 29:30 [3] 6.1 km (4:50 / km) +85m 4:31 / km
shoes: Salomon Sense Ride

Short run around Lyneham Ridge before meeting Lex for another gait retraining session. The focus of the session today was keeping my abs engaged while relaxing my shoulders. The rather amazing outcome of relaxing my shoulders was that my stride length increased: using less energy to go further, pretty cool!

Friday Oct 26, 2018 #

6 AM

Running 42:00 [3] 7.1 km (5:55 / km) +115m 5:28 / km
ahr:140 max:160 slept:7.0 shoes: Salomon Sense Ride

Morning jog. Nice view of the full(-ish) moon in the clear morning sky. Left achilles area bad to start but settled well. Finished will hill bounding but ran out of time for hill sprints.

Thursday Oct 25, 2018 #

12 PM

Running 43:00 [3] 8.7 km (4:57 / km) +60m 4:47 / km
ahr:136 shoes: Asics DynaFlyte

Jog out to Commonwealth Park and back then to the gym and back. Nerve pain (or is it paratenitis again?) been bad since orienteering yesterday but was okay after I warmed up. Knee cap (not the tendon) is doing better after a couple of nights with rolling and stretching.

Seated calf raise 3 x 9 @ 17.5kg partial reps
Standing calf raise 3 x 8 @ 65kg

Wednesday Oct 24, 2018 #

5 PM

Running warm up/down 11:00 [3] 1.8 km (6:07 / km)
shoes: Inov8 X-Claw 275

Orienteering tempo 34:00 [4] 5.4 km (6:18 / km) +175m 5:25 / km
ahr:159 max:175 shoes: Inov8 X-Claw 275

Training course at the Pinnacles twilight event with blanked areas and corridors. Ironically screwed up the one control that was normal but also a couple of others, one by misreading the control code ... Plodded around, didn't feel like I had another gear; I guess I did have a big day yesterday.

Tuesday Oct 23, 2018 #

6 AM

Running warm up/down 19:30 [3] 3.1 km (6:17 / km)
shoes: Salomon Sense Ride

Calcaneal nerve was nasty, slowed me to a walk for a minute.

Running intervals 24:00 [4] 5.7 km (4:13 / km) +45m 4:03 / km
ahr:157 max:172 slept:8.25 shoes: Salomon Sense Ride

1, 2, 3, 3, 2, 1 with equal jog recovery at the Stromlo XC track. Getting it done early to avoid today's 29 degree max. Ran into Jacob and Ken doing the same but with a bigger session. I felt okay once I started despite feeling ordinary and unenthused during the warm-up. The uphills at pace really make my skinny legs work hard.

Running warm up/down 12:00 [3] 2.3 km (5:13 / km)
shoes: Salomon Sense Ride

Ran out of time for hill-bounding.

12 PM

Running 35:30 [3] 5.0 km (7:06 / km)
shoes: Asics DynaFlyte

Lunchtime run over to the ANBG for the hill bounding I skipped this morning and 2 hill sprints. Then tried to do a couple of lifts at the gym but my right quad tendon started hurting. Suspect it's just that my quads are desperately in need of a rolling and a stretch, and, now, time to recover.

Monday Oct 22, 2018 #

Note
(rest day)

Still too much life for training.

Sunday Oct 21, 2018 #

7 AM

Running long 1:33:30 [3] 19.1 km (4:54 / km) +265m 4:35 / km
ahr:147 max:169 slept:8.25 shoes: Salomon Sense Ride

Pipeline track loop from home. Beautiful morning and had a slight tailwind along pipeline so was rolling quite well along there. Felt good today and finished quite strong. Another week around 60km and doing okay (except for the calcaneal nerve stuff which is still hanging around)

Saturday Oct 20, 2018 #

Note
(rest day)

Bad weather and other life stuff so no run. No harm in an extra day's rest.

Friday Oct 19, 2018 #

12 PM

Running 45:00 [3] 8.0 km (5:38 / km)
ahr:140 max:159 shoes: Asics DynaFlyte

30' easy followed by hill bounding and 2 (!) x hill sprints. Hopefully there will be no Achilles soreness from that.

Thursday Oct 18, 2018 #

12 PM

Running warm up/down 18:00 [3] 3.9 km (4:37 / km)
ahr:157 max:170 shoes: Salomon Sense Ride

Running late so more tempo than warm-up

Running intervals 22:30 [4] 5.4 km (4:10 / km)
ahr:169 max:181 shoes: Salomon Sense Ride

Industry Group intervals at Reid Oval. Session was 5 × ½ lap × easy, med, hard. Small group with just Sam and Peter from the regulars and visiting coaches Fred and Saara. Tired from a poor night's sleep and sore from the gym yesterday so wasn't planning to go very hard. Messed up my pace on the first by running 'med' pace during an 'easy' half lap trying to keep chatting with Sam and Fred, so the first lap and a half was all about the same pace but after that settled in into quite easy 'easy' pace of 4:40, and 3:55 med and 3:35 hard paces.

Running warm up/down 23:00 [3] 4.7 km (4:54 / km)
ahr:156 max:171 shoes: Salomon Sense Ride

Back to work with Sam and Peter. Feeling pretty stuffed by the time I was done.

Wednesday Oct 17, 2018 #

12 PM

Running warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: Asics DynaFlyte

Strength & Conditioning 30:00 [3]

Short and easier one after a few weeks break.

Squats 4 x 5 @ 65kg
Deadlift 4 x 5 @ 50kg
Chin-ups 3 x 5
Push-ups 3 x 10
Seated calf isotonics 3 x 4 @ 15kg - did a combo of partial reps 4 times

Tuesday Oct 16, 2018 #

12 PM

Running 42:30 [4] 8.7 km (4:53 / km) +220m 4:20 / km
ahr:155 max:174 slept:8.0 shoes: Asics DynaFlyte

Craney's loop w/Craney. Had a good chat about the new visiting coaches, the ageing Cockies demographic and how to grow old disgracefully while orienteering. Was working pretty hard up the hills again but better than last time.

Monday Oct 15, 2018 #

1 PM

Running 32:00 [3] 6.6 km (4:51 / km) +40m 4:42 / km
shoes: Asics DynaFlyte

Easy lap of Black Mtn Peninsula. Felt okay after yesterday except my left calf was getting all sorts of tight and actually felt sore after I finished. Forgot my watch today and recorded the run using the Suunto app on my phone. The trace looks okay but the pace is up and down like a yo-yo and Strava calculated 180m ascent from it!

Sunday Oct 14, 2018 #

7 AM

Running long 1:20:00 [3] 15.4 km (5:12 / km) +360m 4:39 / km
ahr:140 max:163 slept:8.5 shoes: Salomon Sense Ride

Getting back to a long run with an 80min lap of west Stromlo. Felt okay, calcaneal nerve niggles on left and calf tightened up again. Practised new technique cue on and off until fatigue made it too tricky.

Topped 60km for the week. Will try to hold it here for a few weeks but a bit of foot soreness and the calf tightness may hold me back.

Saturday Oct 13, 2018 #

Note
(rest day)

Legs felt so heavy yesterday that I decided to make today a rest day. Saw Lex in the morning, after a few months' hiatus, to work on my gait. Tricky cue this time: don't move bottom left rib backwards when my left arm swings back. This trunk movement is destabilising my left leg swing and possibly contributing to back and nerve problems.

Friday Oct 12, 2018 #

7 AM

Running 37:00 [3] 5.3 km (6:59 / km) +75m 6:31 / km
shoes: Salomon Sense Ride

Easy one down to the xc track for a short lap then home. Did hill bounding + 1 × 15s hill sprint. Legs feeling pretty heavy after my hilly hour yesterday.

Thursday Oct 11, 2018 #

7 AM

Running 1:03:00 [3] 11.9 km (5:18 / km) +285m 4:44 / km
ahr:142 max:161 slept:8.75 shoes: Salomon Sense Ride

Chilly lap of Stromlo with a long slow single track climb to the summit. Had the place to myself. Can feel a few days of running in my legs but they're ok.

Wednesday Oct 10, 2018 #

12 PM

Running 37:00 [3] 6.7 km (5:31 / km) +135m 5:01 / km
shoes: Asics DynaFlyte

8 PM

Strength & Conditioning (Core) 45:00 [3]

Tuesday Oct 9, 2018 #

12 PM

Running warm up/down 16:00 [3] 3.3 km (4:51 / km)
shoes: Asics DynaFlyte

Running intervals 22:00 [4] 5.0 km (4:24 / km)
ahr:161 max:184 shoes: Asics DynaFlyte

4 x 1km with 1:30-3:20 easy jog rest at Lennox Gardens with Sam, Ken and Jacob. Hit 3:30 for all reps; didn't feel awesome but got through without hurting myself too bad. Didn't have a chance of keeping up with those fellas so just had to get used to falling off the back from the gun.

Running warm up/down 28:00 [3] 4.3 km (6:31 / km) +70m 6:01 / km
ahr:142 max:170 shoes: Asics DynaFlyte

Back to work with hill bounding and 2 x hill sprints.

Monday Oct 8, 2018 #

12 PM

Running 45:00 [4] 9.7 km (4:38 / km) +60m 4:30 / km
ahr:152 max:168 shoes: Asics DynaFlyte

Lap of central basin from work. Pace felt good to begin but was just beginning to feel like an effort near the end; should probably be running a little slower on easy days.

Sunday Oct 7, 2018 #

11 AM

Running 34:30 [3] 7.0 km (4:56 / km) +240m 4:12 / km
ahr:150 max:167 shoes: Salomon Sense Ride

Hilly jog on Stromlo. Felt good on the hills, legs seemed to have recovered from the previous weekend. Easy week done, need to get some more km's done this week.

Got home in time to spectate the SA Middle Champs. Was pretty tense waiting for ACT and Vic radio control updates and was pumped when it became clear that we'd won the day and the series! Good results from the Cockies in most categories: 2 wins, 1 second and a 3rd. The senior women's category is not looking too promising until Tara comes up though.

Friday Oct 5, 2018 #

1 PM

Running 43:15 [3] 8.1 km (5:20 / km) +90m 5:04 / km
ahr:141 max:161 shoes: Asics DynaFlyte

Black Mtn Peninsula followed by hill bounding and 1 x 15s hill sprint. Easing into those and will see if I can build up to 6-8 in the coming weeks while keeping the achilles happy.

Thursday Oct 4, 2018 #

Note
(rest day)

Unplanned rest day. Still did my achilles isotonics but not at the gym.

Wednesday Oct 3, 2018 #

6 PM

Running 25:45 [3] 5.2 km (4:57 / km) +80m 4:36 / km
shoes: Salomon Sense Ride

Jog around the Holden's Ck pond on the edge of Coombs for something different. Felt quite good but also a suspicion that I'd be flagging if I went for much longer or more uphill.

Tuesday Oct 2, 2018 #

Note
(rest day)

Rest and travel day. Stayed in Clare on Mon night after a drive across some very barren land between Renmark and Burra. Bacon and eggs for breakfast was awesome, then took in a few wineries before heading down to Adelaide for the flight home.

Monday Oct 1, 2018 #

7 AM

Running warm up/down 20:00 [1] 2.6 km (7:42 / km)
shoes: Salomon Sense Ride

Another early morning loosener. Achilles feeling a bit sore today. Ran along the shore of Lake Bonney for a bit - it's a big lake by Canberra standards. Apparently there was a sailing comp there this weekend but we didn't see any of it.

11 AM

Running warm up/down 11:00 [3] 1.7 km (6:28 / km)
shoes: Salomon Sense Ride

Orienteering race 17:49 [5] 4.1 km (4:21 / km)
ahr:168 max:182 shoes: Salomon Sense Ride

Aus Sprint Champs, 12th in M21E but also beaten by 9 juniors! I've definitely been heading in the directions with those results! I enjoyed the race; thought they did a good job with a simple area and had a pretty good race actually. Made 3 mistakes of less than 30 total plus missed a few route choices but I think they were marginal. I wouldn't have been happy with those mistakes a couple of years ago but today i wasn't concerned. Had difficulty keeping the pace up - my legs were really trashed from the previous 2 days - but I pushed about as hard as I could. I knew the Cockies had made some points back on the Vics yesterday and wanted to see what I could do before leaving to the others next weekend. I think we got done pretty comprehensively unfortunately and I don't think we're going to have a full team next weekend so looks like we'll concede :(

C • Haha cockies never concede! 2

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