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Training Log Archive: markg

In the 7 days ending Dec 9, 2018:

	activity	#	time	miles		km		+m
	Running	8	3:26:00	24.42	(8:26)	39.3	(5:15)	390
	Strength & Conditioning	4	2:25:00
	Orienteering	1	27:06	3.04	(8:54)	4.9	(5:32)	100
	Total	9	6:18:06	27.46		44.2		490
averages - sleep:6.8

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Sunday Dec 9, 2018 #

5 AM

Running 45:00 [3] 7.8 km (5:46 / km) +145m 5:17 / km
ahr:146 max:164 shoes: Salomon Sense Ride

Stromlo blob. Still 30deg and noticed it late in the run. Had one of those runs where messing with gait just ends up confusing the legs - was lucky not to trip myself up! Will be interesting to see what the achilles thinks of this.

Saturday Dec 8, 2018 #

9 AM

Running 22:00 [3] 4.1 km (5:22 / km) +65m 4:58 / km
ahr:145 max:164 shoes: NB Fresh Foam Zante v4

Short jog before meeting Lex for a gait session. He reckons previous cue was maladaptive and put stress on my Achilles. New cue: eliminate left shoulder movement during arm swing.

Friday Dec 7, 2018 #

6 AM

Running 35:00 [3] 6.3 km (5:33 / km) +140m 5:00 / km
ahr:143 max:161 slept:8.25 shoes: Salomon Sense Ride

Easy morning run from home. Lateral heel pain back again today, mild but it never properly went away - why is it back today?

12 PM

Running warm up/down 17:30 [3] 3.5 km (5:00 / km)
shoes: Asics DS Trainer 19

Strength & Conditioning 45:00 [3]

Deadlift day, so easy squats. Decided to apply the same methodology to calves so today I focused on the seated ones and did easy straight ones, I'll swap next Tue.

3 x 10s McGill crunches, side-plank, bird-dog
Deadlift 3 x 5 @ 45kg, 50kg, 57.5kg (+3)
Chin-ups 3 x 5
Squat 3 x 5 @ 30kg, 35kg, 42.5kg
Push-ups 3 x 10
Seated calf raise 3 x 8 @ 17.5kg
Straight leg calf raise 3 x 8 @ 50kg

Thursday Dec 6, 2018 #

12 PM

Running 31:30 [3] 6.1 km (5:10 / km) +40m 5:00 / km
slept:5.0 shoes: Asics DS Trainer 19

Short easy NMA loop after seeing the physio.

Marveled again at how my Suunto, deprived of HR data, estimates 30min at 5:05/km as 4.2PTE (Peak Training Effect). This is similar to what I'd get for a hard 5km or 30min at about 4:00/km. Something in my watch settings indicates I'm an untrained gumby apparently.

Cathy reckons my right glute isn't doing it's share of the work still putting stress on my lumbar spine. New approach is running drills, stair bounding and ... something that I've forgotten already but it's on a piece of paper in the car.

Isometric seated calf raise 4 x 45s @ 17.5kg

Strength & Conditioning (Core) 20:00 [3]

6 x 10s, 30s break, 4 x 10s, 30s break, 2 x 10s for McGill crunches, side-plank and bird-dogs.

Wednesday Dec 5, 2018 #

5 PM

Running warm up/down 7:00 [3] 1.5 km (4:40 / km)
slept:7.0 shoes: Inov8 X-Claw 275

Orienteering tempo 27:06 [5] 4.9 km (5:32 / km) +100m 5:01 / km
shoes: Inov8 X-Claw 275

Twilight at Bruce Ridge. Used the training map without tracks. Pretty good run but lost a little being offline into 2-3 controls. Thought the time would stand up okay - wasn't expecting Doyley to do it in 22 (Edit: or Fredo and Marty in 21 something) - guess that's a good indication of my fitness right now.

Tuesday Dec 4, 2018 #

12 PM

Running warm up/down 11:00 [3] 2.0 km (5:30 / km)
slept:7.0

Strength & Conditioning 1:00:00 [3]

Did the single leg stuff at the end for the first time in a while so had a shaky butt afterwards.

3 x 10s McGill crunches, side-plank, bird-dog
Squat 3 x 3 @ 50kg, 57.5kg, 65kg (+7)
Chin-ups 3 x 5 singles
Snatch grip deadlift 3 x 5 @ 40kg, 45kg, 50kg
Push-ups 3 x 10
Seated calf raise 3 x 8 @ 17.5kg
Low row 3 x 8 @ 40kg
Reverse lunge, Single leg RDL 4 x 5 @ 16kg

Monday Dec 3, 2018 #

4 PM

Running 37:00 [3] 8.0 km (4:38 / km)
shoes: NB Fresh Foam Zante v4

Ran into the Canberra Centre for an errand and then a steady lap of central basin while Ewan was at diving training. Pretty strong westerly but otherwise a nice afternoon. HR strap seems to be getting dodgy, the trace looks okay after 12min but average straight from the data is 165 while Movescount, presumably after error correction, says 150. I didn't feel like I was working that hard. No lateral nerve pain today! Still some medial heel nerve stuff but mild. Low back okay but stiff after. Left calf got tight and sore by the end, don't think I could have gone any further on it.

8 PM

Strength & Conditioning (Core) 20:00 [3]

6 x 10s, 30s break, 4 x 10s, 30s break, 2 x 10s for McGill crunches, side-plank and bird-dogs.

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