Training Log: markg
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||6|| 3:40:00|| 25.97||(8:28)|| 41.8||(5:16)|| 460|
| ||Strength & Conditioning||2|| 1:20:00|
| ||Total||7|| 5:00:00|| 25.97|| 41.8|| 460|
|averages - sleep:8|
Running 55:00  10.6 km (5:11 / km) +100m 4:57 / km
ahr:133 max:166 shoes: Asics DS Trainer 19
Running warm up/down 31:00  5.7 km (5:26 / km)
shoes: NB Fresh Foam Zante v4
Running intervals 20:00  4.9 km (4:05 / km)
ahr:169 max:177 slept:8.0 shoes: NB Fresh Foam Zante v4
Mona Fartlek around central basin. My guts were sore and upset in the morning and I did the big strength session yesterday but I'm trying to stick to the Achilles program's easy, med, hard cycle which meant today was hard day and I wanted to get something done. Plan then was a Mona without trying pushing too hard. If I needed another reason not to push it it was that this was the first interval session in 4 weeks or so. Session went okay, paces were roughly 3.45-3.50 and 4.20-4.30 and reasonably consistent although I had trouble accelerating into the efforts and this is particularly noticeable looking at the 15s effort paces, which were quite varied. Glad to get it done.
Running 36:00  6.7 km (5:22 / km) +150m 4:50 / km
ahr:137 max:164 shoes: Salomon Sense Ride
Usual NW morning loop. Sore in left achilles insertion ... or is it nervy stuff on either side of the achilles? F#$@d if I know ... Legs have got over their confusion of the other day, possibly because I was just letting them do their own thing and concentrated on torso and arms.
Running warm up/down 11:00  2.0 km (5:30 / km)
Strength & Conditioning 1:00:00 
Biggest week in the 4 week cycle. Clearly my estimates of my 1RM squat are waaaay under, seeing as I could 10 reps instead of 1 at 95% 1RM. Dropped the calves a little to work on plantarflexion range but limited dorsiflexion to reduce load on the insertion. Also added a suitcase carry and interestingly found the left side a fair bit harder than the right - that's the first significant L-R difference I've noted apart from calves.
3 x 10s McGill crunches, side-plank, bird-dog
Squat 5 @ 55kg, 3 @ 60kg, 1 @ 67.5kg (+9!)
Chin-ups 3 x 5
Snatch grip deadlift 3 x 5 @ 25, 32.5, 37.5
Push-ups 3 x 10
Low row 3 x 8 @ 40kg
Straight leg calf raise 3 x 8 @ 50kg
Seated calf raise 3 x 8 @ 15.5kg
Reverse lunge, Single leg RDL 4 x 5 @ 16kg
Suitcase carry 4 x 16kg each side
Strength & Conditioning (Core) 20:00 
Running 45:00  7.8 km (5:46 / km) +145m 5:17 / km
ahr:146 max:164 shoes: Salomon Sense Ride
Stromlo blob. Still 30deg and noticed it late in the run. Had one of those runs where messing with gait just ends up confusing the legs - was lucky not to trip myself up! Will be interesting to see what the achilles thinks of this.
Running 22:00  4.1 km (5:22 / km) +65m 4:58 / km
ahr:145 max:164 shoes: NB Fresh Foam Zante v4
Short jog before meeting Lex for a gait session. He reckons previous cue was maladaptive and put stress on my Achilles. New cue: eliminate left shoulder movement during arm swing.
all weeks |