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Training Log Archive: markg

In the 31 days ending Dec 31, 2019:

activity

time

miles

Running

18:07:08

126.7

(8:35)

203.9

(5:20)

2340

Strength & Conditioning

4:40:00

Orienteering

37:01

3.98

(9:18)

6.4

(5:47)

Pool running

30:00

Total

23:54:09

130.67

210.3

2340

2:06

0:00

» now

Tuesday Dec 31, 2019 #

7 AM

Running long 1:45:00 [3] 20.0 km (5:15 / km)
ahr:142 shoes: Topo Ultrafly

Struggled to get out the door for this one but the air was pretty clear. Got windy and hot - low 30s when I finished - and found it tough to get it done. Had to have a few stops in the shade and a drink at Denman shops.

Monday Dec 30, 2019 #

9 AM

Running 37:00 [3] 7.2 km (5:08 / km)
shoes: Saucony Kinvara 8

Treadmill run, 35min on rolling "hills" @ 5min/km plus a little warm-down. Listened to Tool on new Jaybird headphones, which made the unchanging scenery easier to tolerate.

Strength & Conditioning 30:00 [3]
shoes: Saucony Kinvara 8

Back squat 4 x 5 @ 50kg
Pull ups 4 x 5
Deadlift 4 x 5 @ 50kg
Parallel dip 3 x 6
Seated calf raise 5 @ 15kg, 3 x 5 @ 12.5kg

Sunday Dec 29, 2019 #

10 AM

Pool running 30:00 [3]

Pool running and bits and bobs of actual swimming and kick.

Friday Dec 27, 2019 #

8 AM

Running 47:00 [3] 8.0 km (5:53 / km) +85m 5:35 / km
ahr:127 max:161 shoes: Topo Ultrafly

Easy jog with 67 x 100m strides at the XC track.

Tuesday Dec 24, 2019 #

10 AM

Running 37:00 [3] 6.0 km (6:10 / km) +90m 5:44 / km
shoes: Mizuno Wave Rider 22

Run and scoot with Ewan including a little bit of scooting myself to give him a break.

Sunday Dec 22, 2019 #

9 AM

Running long 1:15:00 [3] 15.0 km (5:00 / km)
ahr:146 max:169 shoes: Topo Ultrafly

On the treadmill at the gym, the mental and physical monotony was awful, even watching tv. Did 5min/km pace with varying climb. Running on a treadmill is definitely a bit different physically to outdoors running: my calves started getting sore in this one, which hasn't happened lately. Groin also got a bit sore from 1/2 way.

At least I got some sort of longer run done, would have been a pretty useless week's training without it but I suppose it was okay for a unload week given the weather. Not sure how I'm going to go getting a good week in this week.

Friday Dec 20, 2019 #

8 AM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: NB Fresh Foam Zante v4

Strength & Conditioning 30:00 [3]
shoes: NB Fresh Foam Zante v4

Rushed one before work but got the final week of this 531 sequence done. Need a new pull exercise. Legs noteably fatigued but not sore from yesterday's intervals.

Back squat 5, 3, 1 @ 62.5, 70, 80kg (+1)
Push ups 3 x 12
RDL 4 x 5 @ 50kg
Low row 3 x 5 @ 47kg
Seated calf raise 4 x 5 @ 15kg

Thursday Dec 19, 2019 #

6 AM

Running 28:30 [3] 5.5 km (5:11 / km) +70m 4:52 / km
shoes: Topo Ultrafly

Long easy lap of the Stromlo XC track. Not as cool as yesterday morning but much less smokey. Had planned a session but decided it was still too smokey for that and will try it on the treadmill at lunch.

12 PM

Running warm up/down 10:00 [3] 1.3 km (7:42 / km)
ahr:135 max:151 shoes: NB Fresh Foam Zante v4

Warm-up, dynamic stretching and a couple of short strides.

Running intervals 22:30 [5] 5.5 km (4:05 / km)
shoes: NB Fresh Foam Zante v4

5 x 3min, 90s easy jog recovery on the treadmill at the gym, avoiding the heat and smoke. Wasn't sure how intervals on a treadmill would go so did the efforts at a slightly conservative 3:38/km and I found it pretty comfortable until the last couple when it became a bit more work. Found this a very encouraging session.

It's pretty weird running on a treadmill. The sweating was gross, it looked like I'd had a shower over it, and my sense of motion was really screwed up afterwards - my head was all fugged up jogging back to the office.

Running 5:00 [3] 1.0 km (5:00 / km)
shoes: NB Fresh Foam Zante v4

Wednesday Dec 18, 2019 #

6 AM

Running 48:00 [3] 9.5 km (5:03 / km) +180m 4:37 / km
ahr:144 max:178 shoes: Topo Ultrafly

Some easy kms with a few hills around Stromlo. Legs feeling good. Super smokey still this morning and could feel a little throat burn later on.

Tuesday Dec 17, 2019 #

12 PM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: NB Fresh Foam Zante v4

Strength & Conditioning 50:00 [3]
shoes: NB Fresh Foam Zante v4

Weighed myself and had dropped to 67.4kg, down a 1kg from last week. Admittedly, I was as bit thirsty and at the end of the session and after some drinks I was 84.0kg. 5 years ago I would have considered 65-66kg normal weight for me but having been 70kg quite recently and having read a few things about REDS I worry a bit that I'm not refueling enough.

Deadlift 5, 3, 1 @ 62.5, 70, 80kg (+2)
Chin-ups 4 x 5
Back squats 4 x 5 @ 50kg
Military press 4 x 5 @ 15kg
Single leg step squat 4 x 5
Single leg RDL 4 x 5 @ 18kg
Suitcase carry 3 @ 24kg
Seated calf raise 4 x 5 @ 15kg

Monday Dec 16, 2019 #

Note
(rest day)

Feeling pretty alright today. There's definitely some fatigue in my legs but no DOMS. Did some stretching at lunch time while I got some fresh air.

Looking back on the race yesterday, I think that I've got to work out how to race a course like that. I'm pretty sure my body would have coped with a faster pace on the flattish bits and downhills. The HR data, the pace I was able to close in, and how good my legs feel today back that up. I couldn't have given much more on the hills though, my legs weren't good for it. So next time: better pacing, avoid the gym the few days before, and more hills in preparation.

Sunday Dec 15, 2019 #

6 AM

Running warm up/down 8:30 [3] 1.5 km (5:40 / km)
shoes: Mizuno Wave Rider 22

Fairly half-arsed warm-up.

Running race 1:44:03 [5] 21.2 km (4:54 / km) +650m 4:15 / km
ahr:163 max:178 shoes: Mizuno Wave Rider 22

Tour de Ridges 21.2km. Came 12th in a strong field but didn't have a great day, felt tired on the hills from the outset and not just the steep ones. Didn't pick it up as much as I could have on the flats and downhills as a result. Had a battle with the first placed woman for 10km or so but she got away up the hill onto Isaacs Ridge. Could see her in the distance after the last aid station with 5km to go and I was feeling okay along the flat there so was pushing the pace and noticed I was starting to pull her back in. My main fear here - thanks to my lack of knowledge of the course - was that we needed to climb Farrer Trig again but thankfully we skirted it on the north but I was panicking a bit as we approached the hill :) Reeled 1st place women in with just over a km to go and was closing on an old bloke who was also much better on the hills than me today; I finished hard but he got me by 4s.

I'm a little disappointed but also some good signs. Pleased with how I finished off and that I got this result without going to the well (although I was pretty close on the climbs).

Good showing by orienteers today. Doyley came 2nd, Tomas, 3rd, Grant 5th. Full results

Running warm up/down 14:00 [2] 2.0 km (7:00 / km)
ahr:134 max:146 shoes: Mizuno Wave Rider 22

Saturday Dec 14, 2019 #

8 AM

Running 28:30 [3] 5.5 km (5:11 / km) +70m 4:52 / km
shoes: Mizuno Wave Rider 22

Easy trot around Stromlo.

Friday Dec 13, 2019 #

12 PM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: NB Fresh Foam Zante v4

Strength & Conditioning 40:00 [3]
shoes: NB Fresh Foam Zante v4

Back squats 3 x 3 @ 57.5, 63.75, 75kg (+1)
Parallel dips 4 x 5
Snatch grip deadlift 4 x 5 @ 50kg
Low row 4 x5 @ 47 kg
Seated calf raise 4 x 5 @ 15kg
Bum taps 4 x 5

Thursday Dec 12, 2019 #

12 PM

Running warm up/down 18:00 [3] 2.8 km (6:26 / km)
shoes: NB Fresh Foam Zante v4

Running hills 23:30 [4] 2.0 km (11:45 / km)
shoes: NB Fresh Foam Zante v4

Hill session with Tomas. 2 x bounding, 2 x ~12s sprints, and 4 x 1min, all with good recoveries.

Running warm up/down 30:00 [3] 5.4 km (5:33 / km)
shoes: NB Fresh Foam Zante v4

Ran into Craney on the way back to work so we did an out-and-back on the ALJ.

Wednesday Dec 11, 2019 #

12 PM

Running 48:00 [3] 10.1 km (4:45 / km) +40m 4:40 / km
ahr:152 max:172 shoes: Topo Ultrafly

A lap of central basin from work with 4 strides at the end. Felt pretty hot despite being only about 25. Getting along nicely; should possibly have been running a bit slower but had trouble getting out of a 4.30/km groove.

Finally got some good HR data by pushing the strap up higher so it was sitting on the bottom of my pecs which I guess gave it better contact than my ribs.

Tuesday Dec 10, 2019 #

6 AM

Running 44:00 [3] 8.7 km (5:03 / km) +160m 4:38 / km
shoes: NB Fresh Foam Zante v4

Jog around Stromlo trails then caught up with Acejase and Jacob at the XC track on their warm-up for a session and did a lap with them. Nice and easy but forgot ventolin so started getting wheezy.

HR continues to just give me useless data: it records high on the downhills and low on the uphills ...

12 PM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: NB Fresh Foam Zante v4

Strength & Conditioning 50:00 [3]
shoes: NB Fresh Foam Zante v4

Deadlift 3 x 3 @ 57.5, 67.5, 75kg (+1)
Military press 4 x 5 @ 15kg
Back squat 4 x 5 @ 50kg
Parallel dip 4 x 5
Seated calf raise 4 x 5 @ 15kg
Push-ups 12, 12, 10 :(
Single leg squat 3 x 12
Single leg RDL 3 x 5 @ 19kg
Suitcase carry 3 @ 24kg

Monday Dec 9, 2019 #

Note
(rest day)

Rest day but practised some of the foot/toe and squatting exercises that physio gave me to help fend off some of the niggles I had before the SRF.

Sunday Dec 8, 2019 #

6 AM

Running long 1:57:00 [2] 20.6 km (5:41 / km) +410m 5:10 / km
shoes: Mizuno Wave Rider 22

Took the OA conference long run through Bruce Ridge and Black Mtn. Nice easy pace (Anna will disagree) and had a good chat to Aislinn and Olivia. Managed to get them back smack bang on 90min and then did another loop solo. Feeling very comfortable with the time and distance but left groin was hating the hills and ball of 4th toe on left foot was a bit sore.

Racked up 64km for the week without feeling like I've worked too hard, so good signs for building a bit more volume over the next 6 weeks. Need to sort this groin though.

Saturday Dec 7, 2019 #

10 AM

Running 40:00 [2] 6.5 km (6:09 / km) +150m 5:31 / km
shoes: Saucony Kinvara 8

Jog around the suburb with Ewan on his scooter, visiting playgrounds and the cafe, then another 10min by myself at the end.

Friday Dec 6, 2019 #

8 AM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: NB Fresh Foam Zante v4

Strength & Conditioning 30:00 [3]

Sneaky gym visit before work.
Back squat 5 @ 55, 62.5, 70kg (+1)
Chin-ups 4 x 5
Snatch grip deadlift 4 x 5 @ 50kg
Military press 4 x 5 @ 15kg
Seated calf raise 5 @ 15, 15, 12.5, 12.5kg

Thursday Dec 5, 2019 #

12 PM

Running 48:00 [4] 8.7 km (5:31 / km) +250m 4:49 / km
shoes: Salomon Sense Ride

Run up to Circumcision Track on Black Mtn with Tomas. Had planned to do some hill repeats but my legs felt heavy after gym on Tue and orienteering yesterday so dumped that idea. The climb was a bit of a struggle early but found some rhythm near the top.

Wednesday Dec 4, 2019 #

5 PM

Running warm up/down 11:00 [3] 1.0 km (11:00 / km)
shoes: Inov8 X-Talon 200 (black)

Orienteering 37:01 [4] 6.4 km (5:47 / km)
shoes: Inov8 X-Talon 200 (black)

Tuesday Dec 3, 2019 #

6 AM

Running warm up/down 19:30 [3] 3.7 km (5:16 / km) +30m 5:04 / km
shoes: Saucony Kinvara 8

WU w/dynamic stretching and a couple of strides.

Running intervals 23:35 [5] 5.8 km (4:04 / km) +45m 3:55 / km
shoes: Saucony Kinvara 8

2 x (6 x 1min, 45s), 45s at the Stromlo XC track. I can't keep track of time so almost every effort and recovery was a bit long ... Pace a bit all over the place but to be expected given the SW wind and hills. Efforts were all 3:17-3:39. Solid workout and feeling like I'm improving.

HR data is all over the place lately - apparently I spent 10min with HR over 202 in this session. I think I would have noticed ...

Running warm up/down 8:00 [3] 1.6 km (5:00 / km) +30m 4:34 / km
shoes: Saucony Kinvara 8

1 PM

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: NB Fresh Foam Zante v4

Strength & Conditioning 50:00 [3]
shoes: NB Fresh Foam Zante v4

Deadlift 3 x 5 @ 55, 62.5, 70kg (+5)
Military press 4 x 5 @ 15kg
Squat 4 x 5 @ 50kg
Low row 4 x 5 @ 47kg
Seated calf raise 4 x 5 @ 15kg
Reverse lunge 4 x 5 @ 16kg
Single leg RDL 4 x 5 @ 16kg
Suitcase carry 3 @ 20kg

Monday Dec 2, 2019 #

6 PM

Running 31:30 [3] 6.8 km (4:38 / km) +80m 4:22 / km
shoes: Topo Ultrafly

Jog at Stromlo. First day of 6ft track build.

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