Training Log Archive: markg

A variation on the usual westerly loop. Super muggy this morning, reminded me of Brisbane. Also lots of haze in the distance, figured it was rain and cloud but later in the day it became apparent that it was dust, which has been disturbingly frequent recently. Ran with increasing effort. Had some moments where the running technique came together really nicely.

Big deadlift session although, as with squats, I've clearly underestimated my 1RM and it was too easy.

3 x 10s McGill crunches, side-plank, bird-dog
Deadlift 5 @ 47.5kg, 3 @ 52.5kg, 1 @ 60kg (+9!)
Squat 3x 5 @ 40kg, 45kg, 50kg
Straight leg calf raise 3 x 8 @ 55kg
Seated calf raise 3 x 3 mixed partials @ 12.5kg
Suitcase carry 4 full laps x 16kg each side

Met Tomas and did a loop through Reid and Ainslie having a good natter about houses, commutes and injuries. Were lucky not to get any rain.

Mona Fartlek around central basin. My guts were sore and upset in the morning and I did the big strength session yesterday but I'm trying to stick to the Achilles program's easy, med, hard cycle which meant today was hard day and I wanted to get something done. Plan then was a Mona without trying pushing too hard. If I needed another reason not to push it it was that this was the first interval session in 4 weeks or so. Session went okay, paces were roughly 3.45-3.50 and 4.20-4.30 and reasonably consistent although I had trouble accelerating into the efforts and this is particularly noticeable looking at the 15s effort paces, which were quite varied. Glad to get it done.

Usual NW morning loop. Sore in left achilles insertion ... or is it nervy stuff on either side of the achilles? F#$@d if I know ... Legs have got over their confusion of the other day, possibly because I was just letting them do their own thing and concentrated on torso and arms.

Biggest week in the 4 week cycle. Clearly my estimates of my 1RM squat are waaaay under, seeing as I could 10 reps instead of 1 at 95% 1RM. Dropped the calves a little to work on plantarflexion range but limited dorsiflexion to reduce load on the insertion. Also added a suitcase carry and interestingly found the left side a fair bit harder than the right - that's the first significant L-R difference I've noted apart from calves.

3 x 10s McGill crunches, side-plank, bird-dog
Squat 5 @ 55kg, 3 @ 60kg, 1 @ 67.5kg (+9!)
Chin-ups 3 x 5
Snatch grip deadlift 3 x 5 @ 25, 32.5, 37.5
Push-ups 3 x 10
Low row 3 x 8 @ 40kg
Straight leg calf raise 3 x 8 @ 50kg
Seated calf raise 3 x 8 @ 15.5kg
Reverse lunge, Single leg RDL 4 x 5 @ 16kg
Suitcase carry 4 x 16kg each side