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Training Log Archive: markg

In the 7 days ending Apr 22:

activity # timemileskm+m
  Running6 2:01:52 13.98(8:43) 22.5(5:25) 30
  Strength & Conditioning3 1:25:00 0.62 1.0
  Cycling1 1:15:00 7.46(6.0/h) 12.0(9.6/h) 110
  Stretch & Massage1 1:00:00
  Total9 5:41:52 22.06 35.5 140
  [1-5]8 4:25:52
averages - sleep:7.9

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Sunday Apr 22 #

9 AM

Cycling 1:15:00 [2] 12.0 km (9.6 kph) +110m
slept:7.0

Ride with dad and Ewan at Kowen. Ewan managed one loop before getting tired and dad and I each did another solo loop. Smashed out a good run through Circle Time etc but unfortunately my watch battery had died so no segment PBs.

Saturday Apr 21 #

7 AM

Running warm up/down 15:00 [3] 2.4 km (6:15 / km)
shoes: Asics DynaFlyte

Running race 19:52 [4] 5.0 km (3:58 / km) +30m 3:51 / km
ahr:175 max:184 slept:8.5 shoes: Asics DynaFlyte

Coombs Parkrun, 4th in 19:52 (official time 19:55). Planned to do it easier but got carried away on the downhill start and was feeling ok so decided to just back off a bit and keep rolling at a comfortable pace. And it felt pretty comfortable until 3.5km but then it started to require a bit of effort. Heel was sore during warmup but it stopped hurting and was fine for the run; achilles itself was fine. It's good to have a good indication of my current fitness but there's a long way to (Achilles allowing!)

Friday Apr 20 #

12 PM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)

To the gym for rehab and back.

Isometrics 4 x 40s @ 45kg (still on the reclined leg press machine to take the load off my back)

Thursday Apr 19 #

11 AM

Running 36:00 [3] 6.6 km (5:27 / km)
ahr:139 max:166 slept:8.0 shoes: Asics DynaFlyte

Short loop down toward to the NMA and back to the gym. Heels feeling better after the massage and got better as I warmed up but they were worse again after the gym. Was feeling good actually so did a little bit of 4.20-4.30 pace. Woot :D

Strength & Conditioning 45:00 [3]

Single leg hops 3 x 5
Squats 4 x 5 @ 60kg
Deadlift 4 x 5 @ 50kg ↑
Chinups 4 x 4 ↑
Pushups 3 x 12
Low row 3 x 8 @ 33kg ↑
Reverse lunges 4 x 5 @ 16kg
Single leg RDL 4 x 5 @ 8kg

Had trouble with my right knee collapsing in on the hops. I'm sure I had better form on those last week. Tried to focus on putting out a bit more power on squat and lunge ups. Shattered afterwards.

Wednesday Apr 18 #

11 AM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
slept:7.0 shoes: Salomon Sense Ride

Jog to the gym for a massage with cupping, which was new. Lot's fascia crackling in calves and hips apparently: 'sounds like rice bubbles'. The jog back to work felt a lot better than the one in. Probably should get these more often. Did some stretching afterwards. Skipping the calf strength today to get the most from the massage.

Stretch & Massage 1:00:00 [0]

Tuesday Apr 17 #

12 PM

Running warm up/down 15:00 [3] 2.5 km (6:00 / km)
slept:9.0 shoes: Salomon Sense Ride

Couldn't run all the way to gym, brought short by lateral heel pain. It eased while doing calf work and was able to jog back to the office.

Isometrics 4 x 40s @ 40kg
9 PM

Strength & Conditioning (Core) 20:00 [3]

Starting to develop a bit of program here so thought I'd jot it down.

3 x 2' bent side leg raise
3 x 30'' plank, left + right side planks
10 supine supermans
Kneeling supermans (arms-only)
Single leg glute bridge

Monday Apr 16 #

7 AM

Running 16:00 [0] 2.0 km (8:00 / km)
shoes: Salomon Sense Ride

Failed jog. Achilles felt great when I jumped* out of bed but then that other pain kicked in. Same thing then hobbled me on the run.

* carefully eased into an upright position to avoid nasty surprises
12 PM

Strength & Conditioning 20:00 [3] 1.0 km (20:00 / km)

Rehab after a 1km warmup. Achilles felt a bit better than this morning, having a flat surface helps.

3 x 2' skipping

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