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Training Log Archive: markg

In the 7 days ending May 20:

activity # timemileskm+m
  Orienteering2 2:56:21 15.72(11:13) 25.3(6:58) 73533 /48c68%
  Running5 1:46:00 11.87(8:56) 19.1(5:33) 75
  Strength & Conditioning2 50:00
  Total7 5:32:21 27.59 44.4 81033 /48c68%
averages - sleep:7.6

» now

Sunday May 20 #

10 AM

Orienteering race 2:18:00 [4] *** 18.6 km (7:25 / km) +600m 6:23 / km
ahr:162 max:173 spiked:23/27c slept:8.0 shoes: Inov8 X-Claw 275

Tipperary Springs Long NOL. 17th. Started this with a bang, making no less than 3 separate mistakes on the way to the 1st control. Had a good think then about whether to keep going or not, always figured this was going to be 2hrs, but decided it the lost time didn't really make any difference. Simon caught me 6min! just after #1, I kept him in sight for 2 controls, then I started overhauling Richard Goonan, who had started 2min behind me. I eventually shook him for good on the way to #8 after losing 1.30 at #7 (could anyone read that mining detail?) and dropping behind him once again. I plodded the rest of the course fairly steadily. Lost 1:45 at #12 (some contour detail was hidden under the circle) but otherwise didn't have any more trouble. Nerve pain started at 90min but it didn't slow me down any more then my legs already were. Achilles was good all the way through.

Was on the road 15 min after finishing, was home about 10:30pm - long day. I prefer flying to these things! Now for some rest and a return to a sane progression of training load!

Saturday May 19 #

2 PM

Running warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Inov8 X-Claw 275

Orienteering race 38:21 [5] 6.7 km (5:43 / km) +135m 5:12 / km
ahr:176 max:183 spiked:10/21c slept:8.0 shoes: Inov8 X-Claw 275

Vic Middle Champs & NOL at Inside the Fence. 20th excluding the juniors! Had a reasonable run but had too many 10-15s hesitations and errors. Thought I was being cautious pace-wise - I was wary after a scrappy run last weekend - but my average HR says otherwise. Really enjoyed it but don't think I've ever had a race with such a large difference between how I felt about it and my result. I'll need to get some proper fitness back, not to mention some technical competence, to have a hope of making a dent on a course like this.

Thursday May 17 #

6 AM

Running 41:00 [3] 7.0 km (5:51 / km) +75m 5:34 / km
ahr:140 max:157 slept:7.0 shoes: Salomon Sense Ride

Jog around the x-country track with hill bounding exercises at the pimple. No morning pain at all today! ... but there was still nerve pain while running. It's not quite following the improvement trajectory I was hoping or expecting after my experience the previous week.

Uphill bounding 3 x 20 double strides
12 PM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Asics DS Trainer 19

Strength & Conditioning 30:00 [3]

Shortened strength session. Kept all the weights the same but dropped the single leg stuff.

Squats 4 x 5 @ 65kg
Chinups 3 x 5
Deadlift 4 x 5 @ 50kg
Pushups 3 x 12
Low row 3 x 8 @ 33kg

Wednesday May 16 #

1 PM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
slept:7.0 shoes: Asics DS Trainer 19

To the gym and back practising good arm swing. Little bit of nerve pain.

Isotonics 3 x 8 @ 15kg

Tuesday May 15 #

1 PM

Running 30:00 [3] 5.6 km (5:21 / km)
ahr:146 max:159 slept:7.75 shoes: Asics DS Trainer 19

Practising funny arms. Not too hard to do, just need to concentrate on not straightening my elbows and driving back with my elbows not my shoulders. Achilles a bit sore this morning; during the warmup there was nerve pain. Finished off at the gym for foam rolling and calves.

Isometrics 4 x 40s @ 52.5kg
8 PM

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

Glute medius and the McGill big three, plus my thoracic work.

Monday May 14 #

slept:8.0 (rest day)

Had to force myself to have a rest - wanted to get out and try funny arm swings - but I skipped the usual rehab rest day yesterday so knew I had to have one. Achilles felt good this morning which is awesome but some of that lateral tightness is back.

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