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Training Log Archive: markg

In the 7 days ending Mar 25, 2018:

activity # timemileskm+m
  Running6 2:58:00 20.54(8:40) 33.05(5:23) 270
  Cycling2 1:34:00 11.5(7.3/h) 18.5(11.8/h) 100
  Strength & Conditioning1 45:00
  Total9 5:17:00 32.03 51.55 370
averages - sleep:7.6

» now

Sunday Mar 25, 2018 #

8 PM

Running 31:00 [3] 5.9 km (5:15 / km) +150m 4:40 / km
ahr:148 max:166 slept:9.0 shoes: Salomon Sense Ride

Finally squeezed in my 30min jogging scheduled for the weekend after dinner and after the rain has passed. Nice conditions actually. Did a lap of Denman and checked out some of the streets that have just been opened in the next release area. Neither Achilles or breathing feeling great.

Saturday Mar 24, 2018 #

9 AM

Cycling 1:04:00 [3] 12.7 km (11.9 kph)

Ride down the Thredbo Valley Track with dad and Megan. Pretty cruisey as it was Megan's first time riding on trails in forever but it's a nice trail for it and she did really well. Enjoyed the scenery for nearly 13km before the crank fell off the bike I rented at Thredbo! So then ...
10 AM

Running 14:00 [3] 2.1 km (6:40 / km)
shoes: Salomon Sense Ride

... I ran the bike through to the Diggings Campground for an early pick-up, stopping occasionally to bang the bottom bracket back in. Then back to Thredbo for a refund!
4 PM

Cycling 30:00 [3] 5.8 km (11.6 kph) +100m

Later, walking around Thredbo, we ran into a school-mate of Ewan's just finishing a run of Cannonball with some stylish air. Ewan then insisted we needed to go for another ride (he'd done some from Crackenback Resort in the morning) - I've never seen him so keen for a ride :D Did the Pipeline track and then the TVT down to Bridge #1 and back. Just got back in time to avoid the rain.

Friday Mar 23, 2018 #

(rest day)

Short day at work before packing and driving to Thredbo for the weekend.

Thursday Mar 22, 2018 #

12 PM

Running 44:30 [3] 9.05 km (4:55 / km) +45m 4:48 / km
ahr:139 slept:8.0 shoes: Asics DS Trainer 19

Aiming for 40min easy but I wanted to test out the 'coriolis' GPS effect at South Oval at the end and it added a few minutes extra. Run was fine except for feeling restricted in my breathing (visited the doctor later in the day and was prescribed a combined hayfever and asthma preventative) and some paratenonits. Still haven't resorted to Voltaren wraps again. Feeling pretty good about my volume progression and the Achilles.

Did two laps in each direction at South Oval and found it measured longer clockwise (520 and 530) compared to anti-clockwise (480 and 500) which tallies with what Doyley and Craney found if I understand their comments.
8 PM


3 x 5 double leg bounding

Wednesday Mar 21, 2018 #

6 AM

Running 30:00 [2] 4.6 km (6:31 / km) +75m 6:02 / km
slept:7.0 shoes: Salomon Sense Ride

Easy jog in the dark. Left heel painful in a new way this morning, more heel than mid-portion achilles. Eased a bit later in the run and felt fine as soon as I stopped. This achilles continues to be full of surprises.
12 PM

Strength & Conditioning 45:00 [3]

Calf isotonics 3 x 8 @ 25kg
Squats 4 x 5 @50kg
Deadlift 4 x 5 @ 40kg
Chin-ups 4 x 3 ↑
Push-ups 3 x 10 ↑
Low row 3 x 8 @ 26kg
Reverse lunge 4 x 5 @ 16kg

Plus some rolling as calves were feeling tight.

Tuesday Mar 20, 2018 #

Running 15:00 [3] 2.5 km (6:00 / km)
shoes: Asics DS Trainer 19

To the gym and on some errands

Isometrics 4 x 40s @ 30kg (on the leg press machine)

Monday Mar 19, 2018 #

6 PM

Running 43:30 [3] 8.9 km (4:53 / km)
ahr:155 max:174 slept:6.0 shoes: Asics DynaFlyte

Dropped Ewan at cubs at Lennox Gardens and ran from there. Did 4 x 10min, 1min walk with each effort a little faster, starting at 5.16 and getting down to 4.17 with the last 5min at about 4.00. Hadn't really planned to run so long, or so fast, but I had 90min to kill and I was feeling good. Achilles not awesome - time for more voltaren.

Following a decent recovery from soreness late last week I started the energy storage phase of rehab again.

Double leg bounding 3 x 5

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