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Training Log: markg

In the last 7 days:

activity # timemileskm+m
  Running6 3:40:00 25.97(8:28) 41.8(5:16) 460
  Strength & Conditioning2 1:20:00
  Total7 5:00:00 25.97 41.8 460
averages - sleep:8
«
1:47
0:00
SaSuMoTuWeThFr

Thursday Dec 13 #

12 PM

Running 55:00 [3] 10.6 km (5:11 / km) +100m 4:57 / km
ahr:133 max:166 shoes: Asics DS Trainer 19

Wednesday Dec 12 #

12 PM

Running warm up/down 31:00 [3] 5.7 km (5:26 / km)
shoes: NB Fresh Foam Zante v4

Running intervals 20:00 [4] 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.

Tuesday Dec 11 #

6 AM

Running 36:00 [3] 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.
12 PM

Running warm up/down 11:00 [3] 2.0 km (5:30 / km)

Strength & Conditioning 1:00:00 [3]

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

Monday Dec 10 #

9 PM

Strength & Conditioning (Core) 20:00 [3]

Sunday Dec 9 #

5 AM

Running 45:00 [3] 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.

Saturday Dec 8 #

9 AM

Running 22:00 [3] 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.

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