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Training Log Archive: markg

In the 31 days ending Mar 31, 2020:

activity # timemileskm+m
  Running10 5:53:00 37.03 59.6 880
  Strength & Conditioning2 1:30:00
  Total11 7:23:00 37.03 59.6 880

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Tuesday Mar 31, 2020 #

5 PM

Running 31:00 [3] 5.9 km (5:15 / km) +75m 4:56 / km
shoes: Topo Ultrafly

Easy jog around Stromlo. Nice out but not quite the end of day wind-down I wanted because I forgot to take ventolin and was wheezing through the 2nd half.

Sunday Mar 29, 2020 #

10 AM

Running 1:10:00 [3] 11.1 km (6:18 / km) +245m 5:41 / km
ahr:133 max:169 shoes: Salomon Sense Ride

Longer but very easy one with dad. Very pleasant. Enjoying this running caper again.

Friday Mar 27, 2020 #

8 AM

Running 31:00 [3] 6.0 km (5:10 / km) +135m 4:39 / km
shoes: Mizuno Wave Rider 22

Got off my arse and out the door ...

Tuesday Mar 24, 2020 #

Note

Work from home started today. Also my sprint race finally got canned by the school whose campus we were using.

Monday Mar 23, 2020 #

6 PM

Running 30:00 [2]
shoes: Saucony Kinvara 8

Jogging around CGS doing a final check. The event is unlikely to proceed but there was still street O tonight.

Friday Mar 20, 2020 #

12 PM

Running 29:30 [3] 5.6 km (5:16 / km) +150m 4:39 / km
shoes: Salomon Sense Ride

Jog from work around the ANBG. Nice day. Puffed hard up the hills.

Thursday Mar 19, 2020 #

12 PM

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

Strength & Conditioning 45:00 [3]
shoes: NB Fresh Foam Zante v4

Back to the gym. Pretty easy weights but trying to find an intensity that makes my back and sore shoulder feel good instead of stiff. Being careful with form and erring on the side of bracing core too much rather than too little.

Back squat 4 x 5 @ 50kg
Parallel dip 4x 6
Deadlift 4 x 5 @ 50kg
Low row 3 x 8 @ 33kg
Seated calf raise 4 x 5 @ 10kg
Bottom squats 4 x 8
VMO squats 4 x 5
Single leg RDL 4 x 5 @ 18kg
Suitcase carry 3 x 20kg

Wednesday Mar 18, 2020 #

12 PM

Running 25:00 [3] 4.5 km (5:33 / km)
shoes: Topo Ultrafly

Jog around the NMA from work.

Wednesday Mar 11, 2020 #

12 PM

Strength & Conditioning 45:00 [3]
shoes: NB Fresh Foam Zante v4

Back squat 4 x 5 @ 50kg
Chin ups 4 x 5
Deadlift 4 x 5 @ 20kg
Military press 4 x 5 @ 15kg
Seated calf raise 4 x 5 @ 10kg
Bottom squats 4 x 5
VMO squats 4 x 5
Single leg RDL 4 x 5 @ 18kg

Saturday Mar 7, 2020 #

5 PM

Running 58:30 [3] 11.5 km (5:05 / km) +50m 4:59 / km
(injured) shoes: Salomon Sense Ride

From Moruya Heads surf club back to Moruya via a lap of the heads. Nice in the first part through the hillier wooded area near the heads but then descended into boggy farm land. Was running alongside the main road and it smelt like someone had drained a fishing trawler's bilge into the ditch beside it.

Right calf blew a gasket after 40min (this was the good calf) and I had to walk for a bit before managing to jog the rest of the way. This was probably not too surprising given how bad my back has been the last couple of weeks.

Thursday Mar 5, 2020 #

Note
(sick)

Wednesday Mar 4, 2020 #

Note
(sick)

Have a cold again and it's wet.

Monday Mar 2, 2020 #

1 PM

Running 34:00 [3] 6.5 km (5:14 / km) +125m 4:46 / km
shoes: Salomon Sense Ride

Sunday Mar 1, 2020 #

6 PM

Running 34:00 [3] 6.5 km (5:14 / km) +100m 4:51 / km
ahr:141 max:157 shoes: Saucony Kinvara 8

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