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Training Log: markg

In the last 7 days:

activity # timemileskm+m
  Running6 4:35:00 33.99(8:05) 54.7(5:02) 620
  Strength & Conditioning1 30:00
  Total6 5:05:00 33.99 54.7 620
averages - sleep:8.3
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1:20
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SaSuMoTuWeThFr

Friday Oct 19 #

12 PM

Running 45:00 [3] 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.

Thursday Oct 18 #

12 PM

Running warm up/down 18:00 [3] 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 [4] 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 [3] 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.

Wednesday Oct 17 #

12 PM

Running warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: Asics DynaFlyte

Strength & Conditioning 30:00 [3]

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

Tuesday Oct 16 #

12 PM

Running 42:30 [4] 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.

Monday Oct 15 #

1 PM

Running 32:00 [3] 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!

Sunday Oct 14 #

7 AM

Running long 1:20:00 [3] 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.

Saturday Oct 13 #

Note
(rest day)

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.

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