Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log: markg

In the last 7 days:

activity # timemileskm+m
  Running7 4:45:51 33.86(8:26) 54.5(5:15) 545
  Strength & Conditioning2 1:30:00
  Orienteering1 31:04 3.11(10:00) 5.0(6:13) 170
  Total8 6:46:55 36.97 59.5 715
«
2:11
0:00
FrSaSuMoTuWeTh

Wednesday Feb 20 #

7 AM

Running 31:00 [3] 6.1 km (5:05 / km) +40m 4:55 / km
shoes: Mizuno Wave Rider 22

Had to drop Ewan at school early for camp and decided the best way to spend the time before work was with a run. Started to feel my knee right at the end.
5 PM

Orienteering tempo 31:04 [4] 5.0 km (6:13 / km) +170m 5:19 / km
(injured) shoes: Inov8 X-Claw 275

Twilight at Aranda Bushlands. Plan was a steady run on the training course, which had the line features removed. Rolled my R ankle on the way to #6, hobbled for a couple of minutes before it eased off but didn't push the pace afterwards to be safe. Nav generally good. Was careless with direction leaving #9 then aimed off too much for safety, and was also careless down the hill to the last one and wasn't quite on the line I needed to be on. Feeling quite good moving through the forest, positive signs, but was still weak on the steep uphill.

Tuesday Feb 19 #

6 AM

Running 1:00:00 [3] 9.4 km (6:23 / km)
ahr:128 max:161 shoes: NB Fresh Foam Zante v4

Warm-up, dynamic stretching, strides, single-leg bounding, 1km jog, 4 x 100 w/2min walk, 1 x 400m, cool-down. A slight progression both in pace and efforts from last week. Attempted a second 400m but got a little nervy twitch in left hammy after 100m and canned it. Knee seemed okay throughout.
12 PM

Running warm up/down 11:00 [2] 2.0 km (5:30 / km)
shoes: Asics DynaFlyte

Strength & Conditioning 1:00:00 [3]

Week 3, deadlift day. Could feel my knee running over and noticed it during the lunges but it didn't get worse.

Deadlift 5, 3, 1 @ 57.5, 65, 72.5kg (+2)
Chin-ups 4 x 5
Seated calf raise 4 x 6 @ 15kg
Low row 3 x 8 @ 40kg
Reverse lunge 4 x 5 @ 18kg
Pushups 3 x 12
Suitcase carry 3 laps @ 20kg

Monday Feb 18 #

Note
(rest day)

Sunday Feb 17 #

7 AM

Running 1:35:00 [3] 18.3 km (5:11 / km) +430m 4:39 / km
ahr:152 max:170 shoes: Salomon Sense Ride

Long run on the Centenary Trail from Mulligans Flat to Hall with the diversion up One Tree Hill. It's a bit of a drive from home but was prompted by my father and sister walking the other way and looking to do a car swap. Lovely morning and the trail has fantastic views over the city and the NSW farmland to the north, very pleasant. Time the swap well and met them on top of One Tree Hill before I hoofed the last bit down to Hall. Great milkshake from Daughter afterwards. It's great to be back running long again and very pleased with how easily I coped with it. Knee was fine during and after.

57.8km for this week and it felt pretty comfortable :)

Saturday Feb 16 #

8 AM

Running warm up/down 9:00 [2] 1.6 km (5:37 / km)
ahr:143 max:160 shoes: NB Fresh Foam Zante v4

Feeling a bit sluggish, wasn't sure I was going to be able to get up for a reasonable 5km pace.

Running tempo 18:51 [4] 5.0 km (3:46 / km) +35m 3:39 / km
ahr:171 max:179 shoes: NB Fresh Foam Zante v4

Coombs Parkrun, 3rd in 18:51. Wasn't up for hurting myself too much today so started a little conservatively and tried to just hold a steady effort level and didn't look at my watch. A group of 3 took off in front of me and opened a gap. One guy cracked about 3km and went back but the other two just kept edging away slowly. Wasn't really expecting to break 19min to be honest so it was a nice surprise.

Running 23:00 [3] 4.5 km (5:07 / km)
ahr:145 max:162 shoes: NB Fresh Foam Zante v4

Had a little time before meeting Lex for a gait session so did an extra jog down the Lyneham bike path and around the wetlands. Still feeling pretty fresh.

Good session with Lex. We both agree that the last cue has worked really well and a tweak to upper body today seems like icing on top. Lex was really upbeat about my running form which was cool. It may be time to just get running and integrate all these changes with some kms.

Knee was a bit sore at the start of this run, not sure if it was weights yesterday or if it just doesn't like fast running, but it settled down during.

Friday Feb 15 #

8 AM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Mizuno Wave Rider 22

Strength & Conditioning 30:00 [3]

Shorter than usual 2nd session. Knee feeling fine.

Squats 3 @ 60, 67.5, 77.5kg (+1)
RDL 3 x 5 @ 32.5kg
Low row 3 x 8 @ 40kg
Seated calf raise 4 x 6 @ 15kg
5 PM

Running 28:00 [3] 5.6 km (5:00 / km) +40m 4:50 / km
ahr:126 max:172 shoes: Mizuno Wave Rider 22

Short jog between work and a school thing. Couple of strides at the end.

« Earlier

Recent Comments

more...

Injuries

L Lower LegAchilles Tendonitis1,119+days
complete history

Reports

Search Log

 



Recent Weeks:

Week
Ending
Training hours by intensity
0123456789
10
Feb 24
Feb 17
Feb 10
Feb 3
Jan 27

Week
Ending
Training hours by activity
0123456789
10
Feb 24
Feb 17
Feb 10
Feb 3
Jan 27

Week
Ending
Training kilometers by activity
0102030405060708090
100
Feb 24
Feb 17
Feb 10
Feb 3
Jan 27

all weeks | months | years | as calendar