Training Log Archive: markg

Fairly half-arsed warm-up.

Tour de Ridges 21.2km. Came 12th in a strong field but didn't have a great day, felt tired on the hills from the outset and not just the steep ones. Didn't pick it up as much as I could have on the flats and downhills as a result. Had a battle with the first placed woman for 10km or so but she got away up the hill onto Isaacs Ridge. Could see her in the distance after the last aid station with 5km to go and I was feeling okay along the flat there so was pushing the pace and noticed I was starting to pull her back in. My main fear here - thanks to my lack of knowledge of the course - was that we needed to climb Farrer Trig again but thankfully we skirted it on the north but I was panicking a bit as we approached the hill :) Reeled 1st place women in with just over a km to go and was closing on an old bloke who was also much better on the hills than me today; I finished hard but he got me by 4s.

I'm a little disappointed but also some good signs. Pleased with how I finished off and that I got this result without going to the well (although I was pretty close on the climbs).

Good showing by orienteers today. Doyley came 2nd, Tomas, 3rd, Grant 5th. Full results

Easy trot around Stromlo.

Back squats 3 x 3 @ 57.5, 63.75, 75kg (+1)
Parallel dips 4 x 5
Snatch grip deadlift 4 x 5 @ 50kg
Low row 4 x5 @ 47 kg
Seated calf raise 4 x 5 @ 15kg
Bum taps 4 x 5

Hill session with Tomas. 2 x bounding, 2 x ~12s sprints, and 4 x 1min, all with good recoveries.

Ran into Craney on the way back to work so we did an out-and-back on the ALJ.

A lap of central basin from work with 4 strides at the end. Felt pretty hot despite being only about 25. Getting along nicely; should possibly have been running a bit slower but had trouble getting out of a 4.30/km groove.

Finally got some good HR data by pushing the strap up higher so it was sitting on the bottom of my pecs which I guess gave it better contact than my ribs.

Jog around Stromlo trails then caught up with Acejase and Jacob at the XC track on their warm-up for a session and did a lap with them. Nice and easy but forgot ventolin so started getting wheezy.

HR continues to just give me useless data: it records high on the downhills and low on the uphills ...

Deadlift 3 x 3 @ 57.5, 67.5, 75kg (+1)
Military press 4 x 5 @ 15kg
Back squat 4 x 5 @ 50kg
Parallel dip 4 x 5
Seated calf raise 4 x 5 @ 15kg
Push-ups 12, 12, 10 :(
Single leg squat 3 x 12
Single leg RDL 3 x 5 @ 19kg
Suitcase carry 3 @ 24kg

Rest day but practised some of the foot/toe and squatting exercises that physio gave me to help fend off some of the niggles I had before the SRF.