Sore butt. Loop from Lake Crackenback up to the Diggings campground and back. Followed different, more technical trails to yesterday. Also lots of fun.
Dad and I were discussing that Lake Crackenback could support a fun sprint and a middle if you get could access to some of the surrounding, but not national park, terrain. Shame it's so far from everywhere.
Running27:00 [2] 4.9 km (5:31 / km) shoes: Asics DynaFlyte
Lunch plod. Heel really shit and had to walk a couple of times. Went to visit Cathy later in the afternoon, reckons it's irritation of the lumbar nerve roots and identified poor posture and bad movement patterns that I need to work on. Was prescribed a 'paint the phonebox' exercise - I promise I didn't make that up ...
Side plank 3 x 50s
McGill crunches 3 x 8 w/5s hold
Some shit I made up 3 x 40s
Glute-med wall ball hold 3 x 45s
Calf isometrics
Will run again eventually ...
Did the last Map Mates for the season this afternoon. Was a good session with talk about contours and an orientation exercise with a grid of cones. Had a good chat to Fredo about orienteering over your physical limits and how one could train to avoid running too fast. It's pretty awesome to have someone of his caliber here to talk to.
Deadlift 4 x 5 @ 62.5kg ↑
Chin-ups 3 x 5
Squat 4 x 5 @ 50kg
Push-ups 3 x 10
Seated calf raise 3 x 8 @ 15kg
Low row 3 x 8 @ 33kg
Single leg calf press 3 x 8 @ 60kg