Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: markg

In the 7 days ending Oct 28, 2018:

activity

time

miles

Running

3:36:30

24.73

(8:45)

39.8

(5:26)

305

Orienteering

34:00

3.36

(10:08)

5.4

(6:18)

175

Total

4:10:30

28.09

(8:55)

45.2

(5:33)

480

averages - sleep:7.6

1:31

0:00

» now

Sunday Oct 28, 2018 #

8 AM

Running 29:30 [3] 6.1 km (4:50 / km) +85m 4:31 / km
shoes: Salomon Sense Ride

Short run around Lyneham Ridge before meeting Lex for another gait retraining session. The focus of the session today was keeping my abs engaged while relaxing my shoulders. The rather amazing outcome of relaxing my shoulders was that my stride length increased: using less energy to go further, pretty cool!

Friday Oct 26, 2018 #

6 AM

Running 42:00 [3] 7.1 km (5:55 / km) +115m 5:28 / km
ahr:140 max:160 slept:7.0 shoes: Salomon Sense Ride

Morning jog. Nice view of the full(-ish) moon in the clear morning sky. Left achilles area bad to start but settled well. Finished will hill bounding but ran out of time for hill sprints.

Thursday Oct 25, 2018 #

12 PM

Running 43:00 [3] 8.7 km (4:57 / km) +60m 4:47 / km
ahr:136 shoes: Asics DynaFlyte

Jog out to Commonwealth Park and back then to the gym and back. Nerve pain (or is it paratenitis again?) been bad since orienteering yesterday but was okay after I warmed up. Knee cap (not the tendon) is doing better after a couple of nights with rolling and stretching.

Seated calf raise 3 x 9 @ 17.5kg partial reps
Standing calf raise 3 x 8 @ 65kg

Wednesday Oct 24, 2018 #

5 PM

Running warm up/down 11:00 [3] 1.8 km (6:07 / km)
shoes: Inov8 X-Claw 275

Orienteering tempo 34:00 [4] 5.4 km (6:18 / km) +175m 5:25 / km
ahr:159 max:175 shoes: Inov8 X-Claw 275

Training course at the Pinnacles twilight event with blanked areas and corridors. Ironically screwed up the one control that was normal but also a couple of others, one by misreading the control code ... Plodded around, didn't feel like I had another gear; I guess I did have a big day yesterday.

Tuesday Oct 23, 2018 #

6 AM

Running warm up/down 19:30 [3] 3.1 km (6:17 / km)
shoes: Salomon Sense Ride

Calcaneal nerve was nasty, slowed me to a walk for a minute.

Running intervals 24:00 [4] 5.7 km (4:13 / km) +45m 4:03 / km
ahr:157 max:172 slept:8.25 shoes: Salomon Sense Ride

1, 2, 3, 3, 2, 1 with equal jog recovery at the Stromlo XC track. Getting it done early to avoid today's 29 degree max. Ran into Jacob and Ken doing the same but with a bigger session. I felt okay once I started despite feeling ordinary and unenthused during the warm-up. The uphills at pace really make my skinny legs work hard.

Running warm up/down 12:00 [3] 2.3 km (5:13 / km)
shoes: Salomon Sense Ride

Ran out of time for hill-bounding.

12 PM

Running 35:30 [3] 5.0 km (7:06 / km)
shoes: Asics DynaFlyte

Lunchtime run over to the ANBG for the hill bounding I skipped this morning and 2 hill sprints. Then tried to do a couple of lifts at the gym but my right quad tendon started hurting. Suspect it's just that my quads are desperately in need of a rolling and a stretch, and, now, time to recover.

Monday Oct 22, 2018 #

Note
(rest day)

Still too much life for training.

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