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Training Log Archive: markg

In the 7 days ending Feb 10, 2019:

activity	#	time	miles		km		+m
Running	7	4:00:00	27.22	(8:49)	43.8	(5:29)	650
Strength & Conditioning	3	1:55:00
Orienteering	1	35:20	3.48	(10:09)	5.6	(6:19)	205
Total	9	6:30:20	30.7		49.4		855

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Sunday Feb 10, 2019 #

9 AM

Running 13:30 [3] 3.0 km (4:30 / km)
shoes: Mizuno Wave Rider 22

Spectating at the Weet-bix TRYathlon and running things around for Ewan. He did really well, a good steady effort, and enjoyed himself. Seems keen for more triathlons!

5 PM

Running 57:00 [3] 10.8 km (5:17 / km) +215m 4:48 / km
ahr:140 max:170 (injured) shoes: Salomon Sense Ride

Finally got out for my run. A little bit of achilles soreness, sore knee and time all lead me to keep this short of a real long run. Felt alright although no pop in my legs and felt like I was struggling with running technique occasionally - left foot sometimes feels a bit flat, likes it's got no spring. Probably wouldn't have noticed this before but I'm slowly getting a feel for better running form. The second half felt better both technically and physically, HR was quite low, even in the final little climbs back home, which makes me suspect my HR monitor wasn't recording correctly. Knee was fine while running but was sore under load afterwards. Originally thought it was the patellar tendon but the sore point seems to be bony not tendony. Not sure what that points to except a stress fracture? Will dial the load down, particularly the weights, to see if that helps. Will also try some isometrics to see what effect they have as pain relief would indicate insertional tendinopathy. Annoying to have a new niggle :(

Saturday Feb 9, 2019 #

9 AM

Strength & Conditioning 45:00 [3]

Yesterday's gym session.

Deadlift 5 @ 50, 57.5, 65kg (+3)
Chin-ups 3 x 5
Reverse lunge 3 x 5 @ 18kg
Pushups 3 x 12
Low row 3 x 8 @ 40kg
Suitcase carry 3 laps @ 20kg
Straight leg calf raise 3 x 8 @ 50kg

Friday Feb 8, 2019 #

12 PM

Running warm up/down 26:00 [3] 4.5 km (5:47 / km) +50m 5:28 / km
ahr:142 max:158 shoes: NB Fresh Foam Zante v4

Running intervals 25:00 [4] 5.5 km (4:33 / km) +140m 4:02 / km
ahr:167 max:178 shoes: NB Fresh Foam Zante v4

2 x (1, 2, 1, 2, 1 w/1min jog), 3 min jog with Tomas on Mt Ainslie. Fair bit of climb in first few sets and I quickly discovered that my legs hadn't recovered from orienteering on Wed. Struggled through the 1st half while Tomas charged on ahead looking super strong. The 2nd was flatter and I got moving okay until the last one, which was uphill, and then I flagged again. Good session to have finished.

Running warm up/down 25:00 [3] 4.7 km (5:19 / km)
ahr:154 max:163 shoes: NB Fresh Foam Zante v4

Thursday Feb 7, 2019 #

6 AM

Running 45:00 [3] 6.7 km (6:43 / km) +145m 6:04 / km
ahr:122 max:161 shoes: NB Fresh Foam Zante v4

Walk-jog with Ewan for the first 25min then an extra 20min jogging by myself. Legs feeling weary.

Wednesday Feb 6, 2019 #

5 PM

Running warm up/down 23:00 [3] 3.8 km (6:03 / km) +60m 5:37 / km
ahr:153 max:173 shoes: Inov8 X-Claw 275

Orienteering race 35:20 [5] 5.6 km (6:19 / km) +205m 5:20 / km
ahr:170 max:180 shoes: Inov8 X-Claw 275

Twilight at Mt Majura. Bit sloppy, punctuated by a couple of shockers on the steep rocky hillside. I've got a bit of a confidence problem in there because I've had heaps of problems reading the messy rock. Need to work on direction a little more. Felt like fitness is improving though which was nice.

Tuesday Feb 5, 2019 #

6 AM

Running 20:30 [2] 3.8 km (5:24 / km) +40m 5:08 / km
ahr:134 max:162 shoes: Mizuno Wave Rider 22

Token morning jog. Cool but humid. Hips and left hammy tight and niggly. Foot was okay running but still hurts occasionally doing other things.

12 PM

Strength & Conditioning warm up/down 1:00:00 [3]

Week 1 of new cycle, bumped (theoretical) 1RPM baseline to 95kg for squat and 85kg for deadlift. The squats were hard work, possibly could have done 1 more rep in the last set but didn't push it. Didn't get my usual jog warm-up done because of pain from left tib post. It hurt at the start of this morning's run but settled with some massage. Couldn't run at all before the gym but was able to run back after pain-free.

3 x 10s McGill crunches, side plank, bird-dog
Squat 3 x 5 @ 55, 65, 72.5kg
Chin-ups 4 x 5
Romanian Deadlift 3 x 5 @ 40kg
Push-ups 3 x 12
Seated calf raise 3 x 8 @ 12.5kg
Suitcase carry 3 full laps each side x 20kg

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Asics DS Trainer 19

Monday Feb 4, 2019 #

10 PM

Strength & Conditioning 10:00 [3]
(sick)

Isometrics. Had planned a jog today but didn't happen; still feeling really tired.

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