Training Log Archive: markgIn the 7 days ending Nov 2, 2014:
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Sunday Nov 2, 2014 #
6 AM
Running long 1:28:30 [4] 16.0 km (5:32 / km) +450m 4:51 / km
shoes: New Balance M870 BY3
Oh boy, this was a hard to run make myself do ... major CBF'ed. I dragged myself out of bed and then sat around for 10min before switching off my brain and heading out the door like a zombie. It was only the fact that I wanted to complete a solid 3 week block and next week is an easy week that got me going. I started at a very slow plod but did eventually achieve a more respectable pace although I had a few extensive stops. My legs were feeling pretty tired.
4 PM
Swimming 10:00 [1]
Family visit to the UQ pool for a cool-off and recovery. Did a few bits of laps, trying to focus on minimising the technique deficits Megan insists on telling me about.
Saturday Nov 1, 2014 #
9 AM
Note
Massage. Got kinesio tape on left calf for the Achilles - interested to see if it helps.
4 PM
Running warm up/down 18:00 [2] 3.0 km (6:00 / km)
shoes: Nike LunarGlide+ 5 grey/blue
Orienteering 19:56 [4] 4.4 km (4:32 / km) +70m 4:12 / km
ahr:173 max:182 shoes: Nike LunarGlide+ 5 grey/blue
UG Park O at Roma, also known as a really long sprint, or just normal sprint if you're in Qld. It was a great course set by Peter Effeney, with lots of long route choice legs, making it a good challenge for reading ahead and control flow. I did pretty well, got most choices right but wasn't as smooth as I would like through some controls - need to read ahead more during easy running.
The taping felt quite good, it did seem to keep my calf nice and loose.
PTE 4.2
The taping felt quite good, it did seem to keep my calf nice and loose.
PTE 4.2
Friday Oct 31, 2014 #
6 AM
Running tempo 49:19 [4] 9.7 km (5:05 / km) +90m 4:52 / km
ahr:146 max:182 shoes: New Balance M870 BY3
7.7km tempo in 31 minutes, with a long warmup and a very short warm down. Feeling pretty good with the pace around 3.35-3.45 for most of it. Felt pretty stiff and tired to begin so I took a very easy warmup, did some dynamic stretching and my Achilles exercises and eventually loosened up. It was very humid and I was very soggy and sweaty afterwards.
PTE 4.4
PTE 4.4
Thursday Oct 30, 2014 #
8 PM
Strength & Conditioning 30:00 [3]
Core, hips, calves and squats. Getting the routine sorted out now but it took forever so I'm going to have to work on that.
Wednesday Oct 29, 2014 #
5 PM
Running tempo (Commute) 1:02:18 [5] 14.0 km (4:27 / km) +190m 4:10 / km
ahr:163 max:183 shoes: Nike LunarGlide+ 5 grey/blue
Tempo run home from work. I felt good and was cruising comfortably under 4min/km along the river. It was still quite warm but it didn't bother me until I stopped at home and was instantly dripping in sweat. My Achilles was intermittently sore - I think it relates to how well I'm controlling the pronation on that side, which was an issue the physio raised ages ago. I'll work on my tib ant strength.
PTE 5.0
PTE 5.0
Tuesday Oct 28, 2014 #
6 AM
Running 44:25 [3] 7.8 km (5:42 / km) +255m 4:54 / km
ahr:145 max:172 shoes: Nike LunarGlide+ 5 grey/blue
Another run up Coot-tha via Frosty's. My legs were heavy today and I had to keep reminding myself that this was the point of training at the moment. My left Achilles was sore on the way, did a couple of sets of exercises for it at the top, which calmed it down. I need to get on top of this quickly - do the exercises more and an easier week next week.
PTE 3.2
PTE 3.2
Monday Oct 27, 2014 #
Note
(rest day)
Did some massage and stretching plus my achilles exercises in the evening.