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

Training Log Archive: markg

In the 7 days ending Jan 21:

activity # timemileskm+m
  Running4 2:53:29 20.69(8:23) 33.3(5:13) 570
  Cycling1 1:10:00 10.31(8.8/h) 16.6(14.2/h) 210
  Strength & Conditioning1 10:00
  Total5 4:13:29 31.01 49.9 780

» now

Sunday Jan 21 #

8 AM

Cycling 1:10:00 [3] 16.6 km (14.2 kph) +210m
ahr:141 max:166

Ride at Sparrow with dad and a couple of his riding buddies, who happen to be my sister's ex-boyfriends. I rode dad's dualie, which is an old Scott that was set up for XC and quite different to ride than my old Trek. I felt pretty unsteady for the first 20min but eventually found my mojo and was able to keep up with the others. Good fun day out.

Saturday Jan 20 #

8 AM

Running warm up/down 12:00 [3] 1.9 km (6:19 / km)
shoes: Asics DynaFlyte

Warm up. Not quite long enough for the achilles to settle but as the plan was to run with dad for the first half at about 5min/km I figured I was good to go.

Running race 23:16 [4] 5.0 km (4:39 / km) +30m 4:31 / km
ahr:160 max:179 shoes: Asics DynaFlyte

Burley Griffin Parkrun debut with a Parkrun PW. Achilles program allows me to do medium intensity but given I'd already done 3 runs this week in a new phase of the program I wasn't sure how it was going to cope. So the plan was to run with my dad on his Parkrun debut at 5min/km until half-way at which point we'd both see how we were feeling and decide how to run the rest. I was feeling good so accelerated to a pace that felt like it would be easy to hold till the end. That pace turned out to be 3.50ish and it was pretty easy to hold which was a nice surprise as I figured I only had 4min/km in me at the moment.

Thursday Jan 18 #

6 PM

Running 28:00 [3] 5.1 km (5:29 / km) +50m 5:14 / km
ahr:139 max:173 shoes: Salomon Sense Ride

Went down to the Stromlo track for my achilles rehab. Did a 4km warmup, the bounding and then a 1km warm down. The 1st km was walk/jog with Ewan before he went hunting for dinner for his pet praying mantis. Achilles not great, will have to assess the impact of the 'energy storage' aka plyometrics workouts after a rest on the weekend.

Double-leg bounding 3 x 5

Wednesday Jan 17 #

6 AM

Running 48:13 [3] 8.8 km (5:29 / km) +230m 4:51 / km
ahr:143 max:180 shoes: Salomon Sense Ride

Easy loop on east Stromlo with a few single tracks. Beautiful cool morning. Achilles pretty shit for the first 15min as usual. Had an appointment with Phil at Pivotal Therapy before work; another ripper massage, he worked my calves pretty damn hard.

Running 10:00 [2] 2.0 km (5:00 / km)
shoes: Asics DS Trainer 19

To and from the gym.

Isotonics 4 x 8 @ 30kg. Bit of soreness in the left one.

Monday Jan 15 #

12 PM

Running 52:00 [3] 10.5 km (4:57 / km) +260m 4:24 / km
shoes: Asics DynaFlyte

New phase of Achilles rehab started today and the first day is 'elastic loading' day and I'm allowed to run harder on these days. Started with an easy loop around Little Black Mountain and the did 2 x 4min @ 4min/km on 1.30 float and then 2 x 30s on 30s float. That 4 min/km is probably threshold pace at the moment. Saw a big echidna on Little Black.

Strength & Conditioning 10:00 [3]

Double leg hops 3 x 5 with a couple of minutes rest, followed by single leg isometrics to cool things off.

« Earlier | Later »