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Training Log Archive: markg

In the 7 days ending Feb 18, 2018:

activity # timemileskm+m
  Cycling2 1:40:30 18.77(11.2/h) 30.2(18.0/h) 345
  Strength & Conditioning1 30:00
  Running1 22:30 2.73(8:14) 4.4(5:07)
  Total4 2:33:00 21.5 34.6 345

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Saturday Feb 17, 2018 #

9 AM

Cycling 59:00 [3] 13.1 km (13.3 kph) +245m

Ride at Stromlo with dad and, for the first part, Ewan. On dad's dualie again as mine has a flat. Tried the new kiddies pump track - couldn't get the berms right. Did a bit more with dad after dropping back Ewan at home.

Achilles sore this morning from the weights yesterday and calf is tight.

Friday Feb 16, 2018 #


A little soreness in the left achilles this morning but not enough to make me alter my walking gait. Could be better, could be worse. Will it clear up by tomorrow?

Strength & Conditioning 30:00 [3]

Got the okay from Cathy to resume rehab and headed straight to the gym. Dropped the calf raise weight down 10kg to 20kg to ease into to it a bit but unfortunately the usual lateral part of my calf tightened right up. I think it's a back thing but I reckon I'll have to loosen it up before any more running or the paratenonitis will come back.

Calf raises 3 x 8 @ 20kg
Squats 4 x 5 @ 40kg
RDLs 4 x 5 @ 30kg
3 x 4 chin ups
3 x 8 reverse lunges

Thursday Feb 15, 2018 #

1 PM

Running 22:30 [2] 4.4 km (5:07 / km)
shoes: Asics DS Trainer 19

20min of jogging to test out the achilles after a 2 week course of the voltaren concoction. Last week I was feeling really positive about this treatment: the morning pain had disappeared, the micro-jog I did last week was pain-free, I'd decided it was going to get me back in proper running while I finished rehab. Since then a little bit of pain has returned in the mornings and I was beginning to doubt whether the voltaren was going to be such a big jump forward. So this morning I was feeling equal parts excited and nervous about the test run. I was literally scared to take the first few steps in case it just hurt like before ... I'm glad I did though, it was the best run I've had in months :) Not completely pain-free, there's a little something but it's just tightness rather than real pain. Now to see how it pulls up in the morning.

Wednesday Feb 14, 2018 #

6 AM

Cycling intervals 41:30 [3] 17.1 km (24.7 kph) +100m
ahr:129 max:168

Interval session on the road bike. Wanted to do some high intensity work after so long without doing any. 4 x 1 lap on in ~2.13, 1 lap off in ~3.00 at the Stromlo crit circuit. The session felt like it was more about the legs than the lungs; more like a hills running session.

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