Training Log Archive: markgIn the 7 days ending Mar 10, 2019:
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Sunday Mar 10, 2019 #
6 PM
Running 24:00 [3] 4.6 km (5:13 / km)
shoes: Mizuno Wave Rider 22
Shakeout with a jog to the new local shops. Felt surpisingly good after the long run and a fair bit of time driving today, at least until the asthma kicked in - I forgot the ventolin again ...
Saturday Mar 9, 2019 #
7 AM
Running long 1:50:00 [3] 22.0 km (5:00 / km) +325m 4:39 / km
shoes: Salomon Sense Ride
Long run from home across Butters Bridge, along the pipeline track back to the start/finish of Parkun, where I stopped for a chat with some friends, ran with Scott Imhoff for a bit on his cool-down, then back home via a bubbler stop at Stromlo. Felt really good today, particularly along pipeline where I was cruising at mid 4's. Left tib post was a bit sore after the parkrun stop and glutes and hips quite tired during the climb from Stromlo to home but generally things seems to be going well.
Thursday Mar 7, 2019 #
12 PM
Running 48:00 [3] 8.5 km (5:39 / km) +275m 4:52 / km
shoes: Mizuno Wave Rider 22
Lap of Black Mtn with Tomas hearing about the progress of his house purchase. Easy except for some big hills.
5 PM
Running 28:30 [3] 5.9 km (4:50 / km)
shoes: Mizuno Wave Rider 22
Had some time to kill while waiting for Ewan at diving so did a lap of central basin.
Wednesday Mar 6, 2019 #
9 AM
Running warm up/down 10:00 [2] 1.7 km (5:53 / km)
shoes: NB Fresh Foam Zante v4
Parking at ANU is horrible. Was this close to heading home to work after searching for 15min but instead bailed to the back of CSIRO, then figured I may as well jog to the office. Still hundreds of cars pointlessly circulating around the campus at 9.30am.
5 PM
Running warm up/down 11:00 [3] 2.0 km (5:30 / km)
shoes: Inov8 X-Claw 275
Warmed-up around the back of Gossan. Came across a bunch of people, kids and adults, on O2 who had run off the map and set them back on course.
Orienteering race 23:42 [4] 4.5 km (5:16 / km) +90m 4:47 / km
shoes: Inov8 X-Claw 275
Twilight sprint at Radford College. Nice course from ALJ with a good mix of forest, tricky buildings and a bit of open running. Unfortunately my sprint skills weren't up to her course setting! My biggest error was forgetting to take Ventolin beforehand so I had asthma for 80% of the course and it took a toll, I really noticed it on the long open legs. Technically was shabby: had more difficulty than usual keeping track on my progress through the buildings and made one proper mistake running past a turn without realising. Made several bad route choices. Did get one fastest split on a leg for which I took a questionable route choice which turned out to be shorter since the control was misplaced :D
Tuesday Mar 5, 2019 #
6 AM
Running 35:30 [3] 6.5 km (5:28 / km) +70m 5:11 / km
shoes: Salomon Sense Ride
Easy run around Stromlo in the dark. Feeling hungry, legs were heavy and CBF'ed but got it done. New battery in HR sensor but still no HR data; back to new strap.
12 PM
Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
Strength & Conditioning 45:00 [3]
Did a set of strength screening tests from my new acquisition: Strength and Conditioning for Endurance Running by Richard Blagrove. Achieved 'satisfactory' strength on all but only just with push-ups, prone double leg hold and side planks. The side planks are sort of funny - my arm/shoulder gives way while my core still feels okay. Did some weights after as a bridge back to lifting properly heavy again next week.
Squats 3 x 5 @ 40kg
Deadlift 3 x 5 @ 40kg
Seated calf raise 4 x 6 @ 15kg
Leg extension 3 x 8 @ 35kg
Squats 3 x 5 @ 40kg
Deadlift 3 x 5 @ 40kg
Seated calf raise 4 x 6 @ 15kg
Leg extension 3 x 8 @ 35kg
Monday Mar 4, 2019 #
Note
(rest day)
Kept usual rest day to not mess up weekly schedule.