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

Training Log Archive: markg

In the 7 days ending Apr 29:

activity # timemileskm+m
  Running6 3:01:10 18.95(9:34) 30.5(5:56) 295
  Stretch & Massage1 1:00:00
  Strength & Conditioning1 55:00
  Cycling1 18:00 1.62(5.4/h) 2.6(8.7/h) 75
  Total8 5:14:10 20.57 33.1 370
averages - sleep:8.7

«»
2:24
0:00
» now
MoTuWeThFrSaSu

Sunday Apr 29 #

Note
(rest day)

Saturday Apr 28 #

8 AM

Running 47:10 [1] 5.0 km (9:26 / km)
shoes: Salomon Sense Ride

Skipped the hordes at the inaugural Mt Ainslie Parkrun and did Coombs Parkrun with Ewan. Finished in 47.10 for an 11s PB :) Felt like he paced it a little better today with more slower running. Was planning to do something myself after but the achilles is feeling crap so maybe not.
4 PM

Running 33:00 [3] 6.0 km (5:30 / km) +125m 4:59 / km
ahr:151 max:173 shoes: Salomon Sense Ride

Went for my run in the afternoon anyway ... Not the most comfortable but felt okay, great really apart from the achilles/heel.

Friday Apr 27 #

12 PM

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

To gym and back with heel pain.

Isometrics 4 x 40s @ 45kg

Thursday Apr 26 #

12 PM

Running 29:00 [3] 5.5 km (5:16 / km) +30m 5:08 / km
ahr:136 max:161 slept:8.0 shoes: Asics DynaFlyte

Strength & Conditioning 55:00 [3]

30cm box jumps 1 x 5, 45cm 2 x 5
Squats 4 x 5 @ 60kg
Deadlift 4 x 5 @ 50kg
Chinups 3 x 5 ↑
Pushups 3 x 12
Low row 3 x 8 @ 33kg
Reverse lunges 4 x 5 @ 18kg ↑
Single leg RDL 4 x 5 @ 9kg ↑

Shattered at the end, was getting jelly legs.
8 PM

Stretch & Massage 1:00:00 [3]

Good long session of release work. Did a heap of work on the peroneals to see if they are implicated in the heel pain. Found tender spots on my heels - not good.

Wednesday Apr 25 #

4 PM

Running 33:00 [3] 6.0 km (5:30 / km) +100m 5:05 / km
ahr:146 max:168 slept:10.0 shoes: Salomon Sense Ride

Easy loop out to W Stromlo. Lovely in the evening glow. Forgot to use puffer and got asthma. Had a moment when something seemed to catch in my left heel and had to walk for 30s. It was better after that but not a hundred percent for the rest of the run. Still worrying about developing insertional tendinopathy even though physio said no on Fri.

Tuesday Apr 24 #

5 PM

Cycling 18:00 [1] 2.6 km (8.7 kph) +75m

After patching the front tube on my MTB went for a quick ride with Ewan before the sun disappeared. Ewan was having a bad day and managed to hurt himself a bunch of times so we didn't get very far.

Monday Apr 23 #

1 PM

Running 29:00 [4] 6.0 km (4:50 / km) +40m 4:41 / km
ahr:151 max:170 slept:8.0 shoes: Asics DynaFlyte

Lap of Black Mtn Peninsula from work. Ran faster than should have but was feeling good. Only real issue today was lateral heel pain.

3 x 5 hops

« Earlier | Later »