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Training Log Archive: markg

In the 7 days ending Apr 1, 2018:

activity

time

miles

Running

4:15:51

27.46

(9:19)

44.2

(5:47)

300

Strength & Conditioning

1:00:00

Total

5:15:51

27.46

44.2

300

[1-5]

4:28:51

averages - sleep:7.7

1:17

0:00

» now

Sunday Apr 1, 2018 #

10 AM

Running 51:00 [3] 8.3 km (6:09 / km) +130m 5:42 / km
ahr:133 slept:7.5 shoes: Salomon Sense Ride

Run on Stromlo single tracks with Ewan on his MTB. He had a really good day and I'm proud of his progress and, perhaps more impressively, he picked a trail he knew was a big climb for us to take and then he rode it all except some technical bits. Then he rode the scrappy downhill Breakout competently. Running wise it was sort of a lower effort fartlek which was perfect for a rest day when I missed my 45min easy yesterday.

Saturday Mar 31, 2018 #

8 AM

Running 47:00 [0] 5.0 km (9:24 / km)
shoes: Salomon Sense Ride

Coombs Parkrun with Ewan. Run-walk in first half but the balance slowly shifted to walking. About 12min running all up. A good effort for his first one and a nice course along the river.

Thursday Mar 29, 2018 #

12 PM

Running tempo 45:00 [5] 10.0 km (4:30 / km) +40m 4:25 / km
ahr:163 max:182 slept:8.5 shoes: Salomon Sense Ride

15min warm up with dynamic stretching followed by 10min tempo around the lake then 15min dying to get it up to 45min total, then quick stretch and Achilles work. Did the effort at 4.00 and it was probably too fast, as horrifying as that is to say. HR climbed to 182 at the end, which is a tad high for a tempo - I've been assuming that my max HR is about 184. Even if that's a glitch I doubt it's out by more than a few BPM. Anyway, it was nearly 30 degrees, so perhaps that had something to do with it too.

3 x 30s skipping

Wednesday Mar 28, 2018 #

6 AM

Running 33:00 [3] 5.2 km (6:21 / km) +70m 5:57 / km
ahr:141 max:155 slept:7.0 shoes: Inov8 X-Claw 275

Jog down to the criterium circuit and then home in the terrain. Aiming to do some portion of easy running each week in terrain to build terrain fitness - with the forest right across the road I've got no excuses. Achilles grumpy, not horrible but persistent. Felt like a geriatric in the terrain until the last 5-10min when it improved some.

12 PM

Running warm up/down 14:51 [3] 2.7 km (5:30 / km)
shoes: Asics DynaFlyte

To gym and back

Strength & Conditioning 30:00 [3]

Isotonics 3 x 8 @ 30kg *on the squat machine
Squats 4 x 5 @ 50kg
Deadlift 4 x 5 @ 40kg
Chin-ups 4 x 3
Push-ups 3 x 10
Low row 3 x 8 @ 26kg

Skipped lunges as left knee was feeling a bit sore at the end of the squats.

Tuesday Mar 27, 2018 #

12 PM

Running 32:00 [3] 6.2 km (5:10 / km) +40m 5:00 / km
ahr:139 max:162 slept:7.5 shoes: Asics DynaFlyte

Easy jog around the NMA, to the gym and back to work. Kept it properly easy today.

Supine single straight leg calf isometrics on a lazy leg press machine 4 x 40s @ 30kg

8 PM

Strength & Conditioning (Core) 30:00 [3]

Monday Mar 26, 2018 #

4 PM

Running 33:00 [3] 6.8 km (4:51 / km) +20m 4:47 / km
slept:7.75 shoes: Asics DS Trainer 19

A jog around central basin at about 4.40 pace after dropping Ewan at diving lessons with 3 strides then my bounding exercises. Fairly windy but it mainly hit on the bridges. Achilles crap to begin, makes running feel awkward, felt okay doing the strides though.

3 x 5 double leg bounding.

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