Training Log Archive: markgIn the 7 days ending Oct 20, 2019:
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Sunday Oct 20, 2019 #
7 AM
Running long 1:37:00 [3] 17.2 km (5:38 / km) +380m 5:05 / km
shoes: Mizuno Wave Rider 22
Another run with my dad and Rachel on their bikes, this time out at west Stromlo. A much more hilly route than last time and Rachel struggled on the hills and the pace was pretty slow most of the time but got rolling a bit near the end after taking off the front. Nice way to get through a long run though and it's good to start adding some hills in.
Chalked up another good week, just under 55km and a slight increase in volume from the previous week. Don't seem to be getting any niggles but to be safe will dial it back a notch this week before more increases the following week.
Chalked up another good week, just under 55km and a slight increase in volume from the previous week. Don't seem to be getting any niggles but to be safe will dial it back a notch this week before more increases the following week.
Saturday Oct 19, 2019 #
Note
(rest day)
Rest day but spent a few hours doing gardening boot camp distributing a big pile of mulch to all the gardens.
Friday Oct 18, 2019 #
12 PM
Running 1:00:00 [3] 12.2 km (4:55 / km) +60m 4:48 / km
ahr:153 max:173 shoes: Mizuno Wave Rider 22
Lunch run with Tomas and James M. Still a little sore from the gym but legs felt good and so extended it a bit. My calf feels a lot better.
Thursday Oct 17, 2019 #
Note
(rest day)
Sore in various places today.
Wednesday Oct 16, 2019 #
11 AM
Strength & Conditioning 45:00 [3]
Tight calf was a warning signal that I needed to start the strength work again. I particularly noticed the lost strength in my solei.
Deadlift 5 @ 60, 60, 70kg
Chin-ups 3 x 4
Parallel dips 3 x 5
Back squat 4 x 5 @ 40kg
Military press 3 x 8 @ 10kg
Seated calf raise 3 x 8 @ 10kg
Reverse box lunge 3 x 8 @ 16kg
Suitcase carry 3 x 20kg
Deadlift 5 @ 60, 60, 70kg
Chin-ups 3 x 4
Parallel dips 3 x 5
Back squat 4 x 5 @ 40kg
Military press 3 x 8 @ 10kg
Seated calf raise 3 x 8 @ 10kg
Reverse box lunge 3 x 8 @ 16kg
Suitcase carry 3 x 20kg
Running warm up/down 11:00 [3] 2.0 km (5:30 / km)
shoes: NB Fresh Foam Zante v4
5 PM
Orienteering 55:30 [2] 7.5 km (7:24 / km) +180m 6:36 / km
shoes: Inov8 X-Talon 200 (black)
Jogging around Stirling Ridge and Yarralumla Bay checking out things for the twilight event next week. There was the usual mix of missing and new termite mounds and native cherries, faded tracks but also some little contour details around the place which wasn't mapped. Hopefully it'll be a fun event.
Tuesday Oct 15, 2019 #
1 PM
Running intervals 18:00 [5] 4.3 km (4:11 / km)
ahr:169 max:182 shoes: NB Fresh Foam Zante v4
4 x 1km with 60" walk/standing recovery with Grant B at Lennox Gardens. This session wasn't great: I started too fast and popped in the last one. Times were 3:31, 3:37, 3:40, 3:53. The last two were really bad. My legs were heavy and breathing was scrappy and my HR actually dropped in the last 2 compared to the 2nd one. Maybe not recovered from Sat?! Was scatter-brained and useless at work in the afternoon ... oops.
Running warm up/down 32:00 [3] 6.2 km (5:10 / km)
shoes: NB Fresh Foam Zante v4
Monday Oct 14, 2019 #
1 PM
Running 30:30 [3] 5.5 km (5:33 / km) +40m 5:21 / km
ahr:150 max:164 shoes: Mizuno Wave Rider 22
Short jog from work around the NMA and back to South Oval where I did 4 strides of approx 100m. Hit a scorching 2:43/km; barely faster than Kipchoge's average pace on Saturday and I doubt I could have held it for more than a few hundred metres. Bit of an average sort of run with no spring in the legs. This is probably because I have covered 57km in the last 7 days, after a couple of down weeks.