Training Log: markg
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||6|| 4:35:00|| 33.99||(8:05)|| 54.7||(5:02)|| 620|
| ||Strength & Conditioning||1|| 30:00|
| ||Total||6|| 5:05:00|| 33.99|| 54.7|| 620|
|averages - sleep:8.3|
Running 45:00  8.0 km (5:38 / km)
ahr:140 max:159 shoes: Asics DynaFlyte
30' easy followed by hill bounding and 2 (!) x hill sprints. Hopefully there will be no Achilles soreness from that.
Running warm up/down 18:00  3.9 km (4:37 / km)
ahr:157 max:170 shoes: Salomon Sense Ride
Running late so more tempo than warm-up
Running intervals 22:30  5.4 km (4:10 / km)
ahr:169 max:181 shoes: Salomon Sense Ride
Industry Group intervals at Reid Oval. Session was 5 × ½ lap × easy, med, hard. Small group with just Sam and Peter from the regulars and visiting coaches Fred and Saara. Tired from a poor night's sleep and sore from the gym yesterday so wasn't planning to go very hard. Messed up my pace on the first by running 'med' pace during an 'easy' half lap trying to keep chatting with Sam and Fred, so the first lap and a half was all about the same pace but after that settled in into quite easy 'easy' pace of 4:40, and 3:55 med and 3:35 hard paces.
Running warm up/down 23:00  4.7 km (4:54 / km)
ahr:156 max:171 shoes: Salomon Sense Ride
Back to work with Sam and Peter. Feeling pretty stuffed by the time I was done.
Running warm up/down 12:00  2.0 km (6:00 / km)
shoes: Asics DynaFlyte
Strength & Conditioning 30:00 
Short and easier one after a few weeks break.
Squats 4 x 5 @ 65kg
Deadlift 4 x 5 @ 50kg
Chin-ups 3 x 5
Push-ups 3 x 10
Seated calf isotonics 3 x 4 @ 15kg - did a combo of partial reps 4 times
Running 42:30  8.7 km (4:53 / km) +220m 4:20 / km
ahr:155 max:174 slept:8.0 shoes: Asics DynaFlyte
Craney's loop w/Craney. Had a good chat about the new visiting coaches, the ageing Cockies demographic and how to grow old disgracefully while orienteering. Was working pretty hard up the hills again but better than last time.
Running 32:00  6.6 km (4:51 / km) +40m 4:42 / km
shoes: Asics DynaFlyte
Easy lap of Black Mtn Peninsula. Felt okay after yesterday except my left calf was getting all sorts of tight and actually felt sore after I finished. Forgot my watch today and recorded the run using the Suunto app on my phone. The trace looks okay but the pace is up and down like a yo-yo and Strava calculated 180m ascent from it!
Running long 1:20:00  15.4 km (5:12 / km) +360m 4:39 / km
ahr:140 max:163 slept:8.5 shoes: Salomon Sense Ride
Getting back to a long run with an 80min lap of west Stromlo. Felt okay, calcaneal nerve niggles on left and calf tightened up again. Practised new technique cue on and off until fatigue made it too tricky.
Topped 60km for the week. Will try to hold it here for a few weeks but a bit of foot soreness and the calf tightness may hold me back.
Legs felt so heavy yesterday that I decided to make today a rest day. Saw Lex in the morning, after a few months' hiatus, to work on my gait. Tricky cue this time: don't move bottom left rib backwards when my left arm swings back. This trunk movement is destabilising my left leg swing and possibly contributing to back and nerve problems.
all weeks |