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Training Log Archive: markg

In the 31 days ending Jul 31, 2019:

activity # timemileskm+m
  Strength & Conditioning4 2:50:00
  Lame walk-jog to fix lame injury 6 2:44:00 14.98(10:57) 24.1(6:48)
  Running2 32:00 3.42(9:22) 5.5(5:49)
  Cycling1 30:00
  Orienteering2 28:59 3.48(8:20) 5.6(5:11)
  Total14 7:04:59 21.87 35.2

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Wednesday Jul 31, 2019 #

12 PM

Running 22:00 [3] 4.5 km (4:53 / km)
shoes: NB Fresh Foam Zante v4

Cath gave permission for more continuous running so this was 20min jogging. This felt long! My legs have a pace they like to run at but the ol' cardiovascular system is a bit behind the eight ball at the moment so it was harder than it should have been. Will have to consciously slow down until I regain some fitness.

Tuesday Jul 30, 2019 #

Strength & Conditioning 45:00 [3]

Easy on the squats and deadlifts and no calves, all on physio's orders. Left quad doesn't like the hanging leg raise / pike exercise - does a grabby twitchy nerve thing.

Back squat 3 x 5 @ 50kg
Pull ups 3 x 5
Deadlift 3 x 5 @ 50kg
Parallel dips 3 x 8
Leg extensions 3 x 8 @ 25kg
Hamstring curl 3 x 8 @ 12.5kg
Hanging leg raise 6, 5, 4
Suitcase carry 3 @ 24kg

Monday Jul 29, 2019 #

Note

Physio Cath says paratenon is now good but the sural nerve, which runs along the achilles for a bit, is stuck. Requires back and hammy work.

Saturday Jul 27, 2019 #

10 AM

Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Inov8 X-Talon 200 (black)

Orienteering 13:59 [3] 3.0 km (4:40 / km)
shoes: Inov8 X-Talon 200 (black)

Jogged around the O2 sprint at the Uni of Canberra. Nice course setting by David Stocks and he updated the map with the new multilevel stripe symbol - an improvement but sometimes you still have to take a bit of a punt about what the map means.

Thursday Jul 25, 2019 #

12 PM

Lame walk-jog to fix lame injury 32:00 [3] 5.2 km (6:09 / km)
shoes: NB Fresh Foam Zante v4

12 x 90s run, 1min walk.

Wednesday Jul 24, 2019 #

Orienteering 15:00 [3] 2.6 km (5:46 / km)
shoes: Inov8 X-Talon 200 (black)

Jogged some of the Blue Lightning training.

Tuesday Jul 23, 2019 #

Strength & Conditioning 1:00:00 [3]

R knee got unhappy during deadlifts so I pulled the pin on the 3rd set.

Back squat 3 x 5 @ 70kg
Pull ups 3 x 5
Snatch-grip deadlift 2 x 5 @ 50kg
Hamstring curl 3 x 8 @ 12.5kg
Low row 3 x 8 @ 40kg
Seated calf raise 3 x 8 @ 10kg
Parallel dips 3 x 8
Suitcase carry 3 @ 20kg
Arabesque 3 x 8

Monday Jul 22, 2019 #

Strength & Conditioning (Core) 20:00 [3]

Back to simple program: MacGill crunches, bird-dogs, side plank and stir-the-pot.

Sunday Jul 21, 2019 #

Lame walk-jog to fix lame injury 36:00 [3] 4.6 km (7:50 / km)
shoes: NB Fresh Foam Zante v4

Dialled it back to a previously safe run length: 12 x 60s run, 60s walk. Achilles just a little sore and seemed to improve a little when it warmed-up.

Friday Jul 19, 2019 #

Note

More sore this morning. I guess it didn't like the cycling.

Thursday Jul 18, 2019 #

Cycling 30:00 [3]

Decided to get off my arse a bit more so jumped on the trainer at the gym for 30' easy. Was super boring but a good episode of IRP helped the time go past.

Disappointed to have a bit of soreness in my achilles today - woke to find it tight and sore on full dorsiflexion but okay on full calf raise.

Wednesday Jul 17, 2019 #

Lame walk-jog to fix lame injury 31:00 [3] 5.1 km (6:05 / km)
shoes: NB Fresh Foam Zante v4

10 x 2min, 1min walk. All still going well.

Tuesday Jul 16, 2019 #

Strength & Conditioning 45:00 [3]

Back to the gym. Added some calf work back in; kept it in middle of range to be safe.

Back squat 3 x 5 @ 50kg
Pull ups 3 x 5
Deadlift 3 x 5 @ 70kg
Parallel dips 3 x 8
Seated calf raise 3 x 8 @ 10kg

Sunday Jul 14, 2019 #

Lame walk-jog to fix lame injury 25:00 [1] 4.0 km (6:15 / km)
shoes: NB Fresh Foam Zante v4

10 x 90s jog, 60s walk. Upped it a little. Felt a couple of momentary whispers of pain but otherwise ok.

Friday Jul 12, 2019 #

Lame walk-jog to fix lame injury 20:00 [1] 2.7 km (7:24 / km)
shoes: NB Fresh Foam Zante v4

Same again. No increase in day-after pain from the first one but gave it a full day's rest anyway.

Wednesday Jul 10, 2019 #

Lame walk-jog to fix lame injury 20:00 [1] 2.5 km (8:00 / km)
shoes: NB Fresh Foam Zante v4

10 x 1min jog, 1min walk. Felt fine. Stopped for a bit to watch the USS Ronald Reagan sail past.

Tuesday Jul 2, 2019 #

Note

17 nights. Still not pain free and the skin around the achilles looks like it's starting to have a reaction so probably need to have a few days rest from the voltaren.

Monday Jul 1, 2019 #

Note

16 nights of voltaren ... pain back to a low 1, ie, I can only just feel it.

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