Training Log Archive: markgIn the 7 days ending Aug 19, 2018:
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Sunday Aug 19, 2018 #
8 AM
Running 29:00 [3] 5.4 km (5:22 / km) +145m 4:44 / km
shoes: Salomon Sense Ride
5 PM
Cycling 33:00 [2] 5.9 km (10.7 kph) +120m
Stromlo with Megan and Ewan. Got cold and dark.
Friday Aug 17, 2018 #
4 PM
Running 52:00 [4] 11.2 km (4:39 / km) +100m 4:27 / km
ahr:163 max:172 shoes: Salomon Sense Ride
Jog with Marty's group, ave 4.30 pace, which felt pretty comfortable but it started to feel like a tempo after 40min. Calves okay, left one worse today but right lower back tightening.
PS. Seems unfair that Marty has heaps more Strava kudos for the same run when I'm obviously working a lot harder than he is :)
PS. Seems unfair that Marty has heaps more Strava kudos for the same run when I'm obviously working a lot harder than he is :)
Thursday Aug 16, 2018 #
8 AM
Cycling 34:00 [3] 13.9 km (24.5 kph) +150m
Rode the Fathom to work sticking to to trails through Coombs and the Arboretum. Nice way to get to work. Decided not to do any Stromlo trails for the risk of stacking with my work laptop in my bag. Got to find time to setup my fork properly - it's setup for a somewhat heavier rider than me.
12 PM
Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics DynaFlyte
Strength & Conditioning 45:00 [3]
Trying to build back to where I was. Might have jumped too far with the deadlifts, which are a little bit awkward at the moment because my hammy's and back are tight. Got light-headed after the first set.
Squats 4 x 5 @ 65kg ↑
Deadlift 4 x 5 @ 60kg ↑
Seated calf raise 3 x 8 @ 10kg ↑
Straight leg calf raise 3 x 8 @ 60kg ↑
Low row 3 x 8 @ 44kg ↑
Pushup 3 x 12 ↑
Chin-ups 4 x 5 ↑
Reverse lunge 4 x 5 @ 18kg ↑
Squats 4 x 5 @ 65kg ↑
Deadlift 4 x 5 @ 60kg ↑
Seated calf raise 3 x 8 @ 10kg ↑
Straight leg calf raise 3 x 8 @ 60kg ↑
Low row 3 x 8 @ 44kg ↑
Pushup 3 x 12 ↑
Chin-ups 4 x 5 ↑
Reverse lunge 4 x 5 @ 18kg ↑
5 PM
Cycling 38:00 [3] 13.9 km (21.9 kph) +200m
Home into a head-wind and with smashed legs. It was tough work; the final hill was a real struggle.
Wednesday Aug 15, 2018 #
1 PM
Running 25:00 [3] 5.6 km (4:28 / km) +40m 4:19 / km
shoes: Asics DynaFlyte
Quick dash around Black Mt peninsula and back to work. Felt a bit of a struggle actually.