Training Log Archive: markgIn the 7 days ending Aug 12, 2018:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Aug 12, 2018 #
10 AM
Cycling 1:00:00 [3] 6.5 km (6.5 kph) +145m
Lap of Stromlo with Ewan. Feeling more comfortable on the Fathom.
Saturday Aug 11, 2018 #
8 AM
Cycling 26:00 [3] 6.7 km (15.5 kph) +160m
First ride on my new Fathom. Discovered that I haven't done enough MTB riding recently! Started to get the swing of things near the end, although it's going to take longer to adjust to using the dropper post. I felt oddly vulnerable while the seat was down but it was definitely good for soaking up big bumps, like the jumps on double dissolution that I was too scared to jump on.
10 AM
Orienteering 32:00 [4] 5.4 km (5:56 / km) +200m 5:00 / km
slept:8.5 (injured) shoes: Inov8 X-Claw 275
MetrO at Wanniassa Hills. Course setter did a decent job with what they were given but it was still dull technically. Also very windy but I enjoyed being out in the bush running a lot anyway. Started to feel my calf after 15-20min but it stayed pretty mild; good signs there. The Miller's ran 28min.
Thursday Aug 9, 2018 #
12 PM
Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Asics DynaFlyte
Long gym warm-up with some dynamic stretching.
Strength & Conditioning 50:00 [3]
Easy gym session to ease back into it after 5 weeks off and also be a bit careful about my back.
Squats 1 x 5 @ 40kg, 3 x 5 @ 60kg
Deadlift 4 x 5 @ 40kg
Seated calf raise 3 x 8 @ 10kg (dbl leg)
Straight leg calf raise 3 x 8 @ 20kg (single leg)
Low row 3 x 8 @ 29kg
Pushup 3 x 10
Chin-ups 3 x 5
Reverse lunge 4 x 5@ 16kg
Squats 1 x 5 @ 40kg, 3 x 5 @ 60kg
Deadlift 4 x 5 @ 40kg
Seated calf raise 3 x 8 @ 10kg (dbl leg)
Straight leg calf raise 3 x 8 @ 20kg (single leg)
Low row 3 x 8 @ 29kg
Pushup 3 x 10
Chin-ups 3 x 5
Reverse lunge 4 x 5@ 16kg
Wednesday Aug 8, 2018 #
12 PM
Running 28:00 [3] 5.7 km (4:55 / km) +40m 4:45 / km
shoes: Asics DynaFlyte
Success, my calf survived! Thought it was going start hurting a couple of times but it didn't. Woohoo!
Then my return to the gym ...
Isometrics 4 x 40s @ 50kg
Then my return to the gym ...
Isometrics 4 x 40s @ 50kg
Tuesday Aug 7, 2018 #
10 PM
Strength & Conditioning (Core) 30:00 [3]
(injured)
Core while spectating the WOC middle. Great to see Matt Doyle have a great run and sit on top of the results board for while, and then a very close and exciting finish for the medals.
Bent side leg raise 3 x 2min
Side plank 7 x 40s
Crunches 3 x 10 w/2s pause
Bird dogs 7 x 30s
Glute bridge 3 x 15s
Bent side leg raise 3 x 2min
Side plank 7 x 40s
Crunches 3 x 10 w/2s pause
Bird dogs 7 x 30s
Glute bridge 3 x 15s
Note
Also, I can't forget to mention that Vanessa's 23rd and Lizzie's 24th were fantastic results (just not as memorable for me because I didn't get to follow the women's race live).
Monday Aug 6, 2018 #
Note
Picked up my new bike today https://www.giant-bicycles.com/au/fathom-29er-2-20...
Megan also bought a hard-tail mtb so we can get out on the trails together :)
Megan also bought a hard-tail mtb so we can get out on the trails together :)