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Training Log Archive: markg

In the 7 days ending Jan 28:

activity # timemileskm+m
  Cycling3 2:39:45 32.62(12.3/h) 52.5(19.7/h) 840
  Running3 1:36:30 10.53(9:10) 16.95(5:42) 135
  Orienteering1 17:12 2.17(7:55) 3.5(4:55) 50
  Total6 4:33:27 45.33(6:02) 72.95(3:45) 1025

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Sunday Jan 28 #

10 AM

Running warm up/down 23:00 [3] 3.3 km (6:58 / km) +30m 6:40 / km
ahr:135 max:165 shoes: Asics DS Trainer 19

Tried a warm-up with a more progressive loading of the achilles: walking, slow calf raises, skipping (like with a rope), then jogging. It might have helped, the achilles started to become bearable after only 11min.

Orienteering race 17:12 [5] 3.5 km (4:55 / km) +50m 4:35 / km
ahr:173 max:181 shoes: Asics DS Trainer 19

Sprint Canberra race #5 - MP! A great course with an ok performance ruined by a couple of brain farts. My game plan was to focus on being really smooth with good flow and planning ahead to make up for my diminished fitness. I did this quite well through until 11 where I guess I was starting to push a bit harder and after glancing at the leg I thought I knew where it was. It turns out I didn't and had run 90 degrees the wrong way for 50m before I realised my error. I stopped executing my game plan about here and while trying to go hard through the subsequent technical section I skipped #17. A bit annoying but some positives from this anyway: the first half of the race was good and my speed wasn't completely terrible.

Spoke to Cathy after the race about the lack of progress with my achilles. We're going to get an ultrasound done to check for anything else going on.

Running warm up/down 10:00 [3] 1.85 km (5:24 / km) +30m 5:00 / km
ahr:146 max:168 shoes: Asics DS Trainer 19

Pretty cooked. HR soared just jogging back up the hill from the lake.

Saturday Jan 27 #

4 PM

Cycling 1:36:00 [3] 23.9 km (14.9 kph) +490m
ahr:152 max:170

Solo afternoon ride on Stromlo. Tried a couple of new tracks near home which were pretty cool then did a big loop down to Brittle Gums and back over the summit. Wrists were getting tired near the end and coming down Luge found myself literally pulling on the breaks as hard as I could to little effect. Yet another reason to buy a new bike.

Thursday Jan 25 #

1 PM

Running 34:00 [3] 6.5 km (5:14 / km)
ahr:138 max:169 shoes: Asics DS Trainer 19

Shitty little run out toward Black Mountain Peninsula. Achilles is shit. Over it. Finished with a quick visit to the gym for 'rehab'.

Isotonics 3 x 8 @ 30kg.
5 PM

Cycling (Commute) 33:15 [3] 14.5 km (26.2 kph) +200m
ahr:147 max:170

Tried to keep it really easy but couldn't keep HR down on the final climb.

Tuesday Jan 23 #

6 AM

Running 29:30 [3] 5.3 km (5:34 / km) +75m 5:12 / km
shoes: Salomon Sense Ride

Easy jog to the Stromlo track then some dynamic stretching and bounding. This was scheduled for yesterday but the achilles was more sore than I wanted so I decided to take another day's rest. I was planning an early rest day this week anyway to synchronise my schedule with Fri and Sun runs at Sprint Canberra. It seems that it was a good idea in any case as the achilles felt much better - but still not good - today.

Double leg bounding 3 x 5

Monday Jan 22 #

8 AM

Cycling (Commute) 30:30 [3] 14.1 km (27.7 kph) +150m
ahr:148 max:167

To work. Legs a bit tired from yesterday and bum a bit sore.

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