Training Log Archive: markgIn the 7 days ending Apr 29, 2018:
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Sunday Apr 29, 2018 #
Note
(rest day)
Saturday Apr 28, 2018 #
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, 2018 #
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
Isometrics 4 x 40s @ 45kg
Thursday Apr 26, 2018 #
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.
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, 2018 #
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, 2018 #
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, 2018 #
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
3 x 5 hops