Training Log Archive: markgIn the 7 days ending Sep 2, 2018:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Sep 2, 2018 #
Note
(rest day)
No time for anything. Plus both achilles felt stiff and a bit sore this morning.
Saturday Sep 1, 2018 #
10 AM
Running warm up/down 9:00 [3] 1.5 km (6:00 / km)
shoes: Inov8 X-Claw 275
Orienteering race 37:00 [5] 6.2 km (5:58 / km) +200m 5:08 / km
ahr:166 max:176 shoes: Inov8 X-Claw 275
Junior league race at Stromlo West. One I'd rather forget. Wanted to push harder but never really felt like I got the rock and veg mapping and lost time all over the place, finishing 8min down on Marty (4min of errors, 4min running speed). Got annoyed by tiny features hidden behind fallen timber, incorrectly described control features, and out of date veg. Should have adjusted my technique for the map.
Friday Aug 31, 2018 #
1 PM
Running 32:00 [3] 6.3 km (5:05 / km) +100m 4:42 / km
ahr:147 max:167 slept:8.75 shoes: Asics DynaFlyte
Easy jog around campus and up and back on the ALJ Memorial track. Tried to pick a gap in the rain and failed.
Skipping 3 x 1min
Skipping 3 x 1min
Thursday Aug 30, 2018 #
1 PM
Running intervals 1:00:00 [4] 11.3 km (5:19 / km)
ahr:153 max:176 shoes: Asics DynaFlyte
3 x double laps of South Oval (920m) with ~3min jog recovery, followed by 4 x 1/4 lap sprints also with 3min recoveries. Easing back into faster work. Figured 3:50s would be a good target pace but found 3:40s comfortably hard. Back got tight during the sprints. Times were 3.26 (3:44), 3.30 (3:48), 3.23 (3:40)
Strength & Conditioning 20:00 [3]
Hit the gym after the session to do my Achilles rehab. Couldn't get the right equipment straight off so did some squats first.
Squats 4 x 5 @ 60kg
Seated calf raise 3 x 8 @ 10kg
Calf press 3 x 8 @ 50kg
Squats 4 x 5 @ 60kg
Seated calf raise 3 x 8 @ 10kg
Calf press 3 x 8 @ 50kg
Wednesday Aug 29, 2018 #
2 PM
Running 36:30 [3] 7.4 km (4:56 / km) +50m 4:46 / km
ahr:149 max:165 slept:8.5 shoes: Asics DynaFlyte
Easy run along the lake front into Commonwealth Park and back. Back tightened up after 15min.
Tuesday Aug 28, 2018 #
1 PM
Running 39:00 [3] 8.4 km (4:39 / km) +90m 4:24 / km
ahr:157 max:172 slept:7.5 shoes: Asics DynaFlyte
Steady lap of Black Mtn Peninsula and back via Acton Peninsula. 4 x 1/4 lap strides on South Oval with 1/4 lap jog recovery.
Skipping 3 x 1min (like with a rope not skipping for joy)
Skipping 3 x 1min (like with a rope not skipping for joy)
Monday Aug 27, 2018 #
Note
(rest day)