Training Log Archive: markgIn the 7 days ending May 6, 2018:
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Saturday May 5, 2018 #
10 AM
Running warm up/down 12:00 [3] 1.0 km (12:00 / km)
shoes: Inov8 X-Claw 275
Orienteering 26:10 [4] 5.8 km (4:31 / km) +50m 4:20 / km
ahr:167 max:177 slept:4.5 shoes: Inov8 X-Claw 275
Junior event at Weston Park. I took Ewan and Tom along and they insisted on doing a green course by themselves, took them a little while but they seemed happy. I did a pretty steady effort on the O1, had a bit of trouble seeing the flag at #2 but fine otherwise, perhaps not running on the line as well as I should. Achilles and heel felt pretty good, better than most recent runs. Calves tightened up a lot afterwards though.
8 PM
Stretch & Massage 1:00:00 [3]
Working the knots out my calves.
Friday May 4, 2018 #
12 PM
Running 31:00 [3] 6.3 km (4:55 / km) +40m 4:46 / km
ahr:155 max:170 shoes: Asics DS Trainer 19
To the gym for calves then a lap out toward the NMA.
Isometrics 3 x 40s @ 50kg
Isometrics 3 x 40s @ 50kg
Thursday May 3, 2018 #
10 PM
Strength & Conditioning (Core) 30:00 [3]
Missed both a run and the gym because of a lunch and replaced it with a core session. Tried a couple of different things and followed up with some hip stretching.
Bent side leg raises 3 x 2:30
Planks 3 x 30s (front and sides)
3 x 10 Mcgill curl ups
Bird dogs
Bent side leg raises 3 x 2:30
Planks 3 x 30s (front and sides)
3 x 10 Mcgill curl ups
Bird dogs
Wednesday May 2, 2018 #
12 PM
Running 32:00 [3] 5.8 km (5:31 / km) +50m 5:17 / km
ahr:134 max:158 slept:8.5 shoes: Asics DS Trainer 19
Easy jog and then calf strength. Bailed after 8min as left heel was really painful but then managed to jog downhill and after 15min it had resolved.
Seated calf raise 3 x 8 @ 12.5kg
Seated calf raise 3 x 8 @ 12.5kg
Tuesday May 1, 2018 #
8 PM
Strength & Conditioning (Core) 12:00 [1]
(sick)
At home today, first with tradesman and then feeling coldy so just kept working from home. Skipped full core session and just did the gluteus medius work - noticed how much easier that is now then when I first started it.
Monday Apr 30, 2018 #
1 PM
Stretch & Massage 1:00:00 [0]
(rest day)
Massage day and didn't get out early so made it a rest day. Phil went super-hard on the tight lateral band in my left calf and then taped it. We'll see what happens now. Chatted about seeing a sports doc.