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Training Log Archive: markg

In the 7 days ending Jan 27, 2019:

activity	#	time	miles		km		+m
Running	6	3:31:00	25.48	(8:17)	41.0	(5:09)	399
Cycling	3	2:40:00	31.88	(12.0/h)	51.3	(19.2/h)	620
Strength & Conditioning	2	1:15:00
Total	9	7:26:00	57.35		92.3		1019

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Sunday Jan 27, 2019 #

6 AM

Running long (Longish) 1:10:00 [5] 15.0 km (4:40 / km) +234m 4:20 / km
ahr:157 max:178 shoes: Salomon Sense Ride

First effort at a long(er) run since Oct. Joined a group with Sam B and Alan C running from Stromlo before the World XC Trials. Was worried they would be moving too fast for me but I felt comfortable until we hit the steep hill from Chapman up onto Cooleman Ridge. My legs are quite fatigued after the last few days and weren't happy going up. Decided that was a good time to turn around, get back to Stromlo and make sure I was prepared to record some live video of the trials for Inside Running. That seemed to go pretty well and I had fun dashing around trying to get footage from different places.

My Suunto reckons this was a 4.7 out of 5 PTE ...

Saturday Jan 26, 2019 #

7 AM

Cycling 1:35:00 [3] 22.8 km (14.4 kph) +460m
ahr:140 max:165

Stromlo mtb with dad. Explored some new trails on the west side which were pretty gnarly. Good fun and it challenged my skills. Legs feeling fatigued from the outset and the climb home from the car park was an effort. Hid inside watching Netflix and tennis and napping for most of the day.

Friday Jan 25, 2019 #

12 PM

Running warm up/down 11:00 [3] 2.0 km (5:30 / km)
shoes: Asics DS Trainer 19

Strength & Conditioning 30:00 [3]

Usual 2nd session. Obviously still underestimating my deadlift capability. I think the little core warm-up works great too, definitely feel that it helps me to keep good form in the lifts.

3 x 10s McGill crunches, side plank, bird-dog
Deadlift 5, 3, 1 @ 50, 57.5, 62.5kg (+8)
Squat 3 x 5 @ 40kg
Straght leg calf raise 3 x 8 @ 50kg

Thursday Jan 24, 2019 #

8 AM

Cycling (Commute) 31:30 [2] 13.9 km (26.5 kph) +160m
ahr:136 max:156

First bike commute in a while and even longer since I did it on the roadie. Great morning, cloudy and cooler, and just rolled along nice and easy.

12 PM

Running warm up/down 19:00 [3] 3.6 km (5:17 / km)
shoes: Salomon Sense Ride

Extended warm-up/-down for calf isometrics at the gym. Been very slack with these and having found some achilles soreness has crept in after things such as the Kowen race last weekend and intervals a couple of days ago, I thought I should try to be a little more disciplined.

Straight leg isometrics 4 x 45s @ 60kg.

5 PM

Cycling (Commute) 33:30 [3] 14.6 km (26.1 kph)
ahr:139 max:158

Homeward. Legs feeling stuffed by the end.

Wednesday Jan 23, 2019 #

6 AM

Running warm up/down 27:00 [3] 4.3 km (6:17 / km)
ahr:133 max:144 shoes: NB Fresh Foam Zante v4

Running intervals 24:00 [4] 5.6 km (4:17 / km) +45m 4:07 / km
ahr:157 max:174 shoes: NB Fresh Foam Zante v4

1, 2, 3, 3, 2, 1 with equal jog recovery at Stromlo XC track. After flogging myself in my last couple of workouts I planned to do these in a more measured style. Cue target paces, which I've largely not bothered about much before and if I had them I largely ignored them once underway. So, planned paces were 3.40, 3.45 and 3.50 for 1s, 2s and 3s respectively. I had to monitor the pace pretty closely but I did stick pretty close to those targets: 3.37, 3.48, 3.54, 3.43, 3.42, 3.30. Had fairly tired legs from weights yesterday which made it feel hard but interestingly effort as measured by HR wasn't as high as I expected given recent outings and barely spent any time over threshold HR so will aim slightly higher next time.

Running warm up/down 11:00 [3] 1.9 km (5:47 / km) +30m 5:22 / km
ahr:149 max:160 shoes: NB Fresh Foam Zante v4

Tuesday Jan 22, 2019 #

7 AM

Running 38:00 [2] 6.6 km (5:45 / km) +90m 5:23 / km
ahr:131 max:158 shoes: Asics DynaFlyte

Recovery jog around Stromlo. Legs still feeling alright, achilles pain was gone this morning, which was excellent, lateral heel pain is worse than before Kowen. Trying to practise my new gait cue - it seems very subtle, not sure if I'm doing it right.

12 PM

Running warm up/down 11:00 [3] 2.0 km (5:30 / km)
shoes: Asics DS Trainer 19

Strength & Conditioning 45:00 [3]

Biggest squat day in the cycle. Felt hard from the outset, with some race fatigue in my legs, but managed to get through ok, even managing 1 extra in the last set. Wasn't sure I was going get through the calves either but managed it.

Squat 5, 3, 1 @ 60, 70, 77.5kg (+1)
Chin-ups 3 x 5
Snatch grip deadlift 3 x 5 @ 32.5kg
Push-ups 3 x 12
Low row 3 x 8 @ 40kg
Seated calf raise 3 x 8 @ 10kg
Suitcase carry 3 full laps x 16kg each side

Monday Jan 21, 2019 #

Note
(rest day)

Complete rest day. Nothing is feeling too bad, legs and feet feel a bit fatigued but no DOMS. Both achilles a little sore on rising. Thought it might have been worse ...

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