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Training Log Archive: markg

In the 7 days ending Feb 17:

activity # timemileskm+m
  Running7 5:01:21 35.92(8:23) 57.8(5:13) 630
  Strength & Conditioning4 1:45:00
  Total9 6:46:21 35.92 57.8 630

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MoTuWeThFrSaSu

Sunday Feb 17 #

7 AM

Running 1:35:00 [3] 18.3 km (5:11 / km) +430m 4:39 / km
ahr:152 max:170 shoes: Salomon Sense Ride

Long run on the Centenary Trail from Mulligans Flat to Hall with the diversion up One Tree Hill. It's a bit of a drive from home but was prompted by my father and sister walking the other way and looking to do a car swap. Lovely morning and the trail has fantastic views over the city and the NSW farmland to the north, very pleasant. Time the swap well and met them on top of One Tree Hill before I hoofed the last bit down to Hall. Great milkshake from Daughter afterwards. It's great to be back running long again and very pleased with how easily I coped with it. Knee was fine during and after.

57.8km for this week and it felt pretty comfortable :)

Saturday Feb 16 #

8 AM

Running warm up/down 9:00 [2] 1.6 km (5:37 / km)
ahr:143 max:160 shoes: NB Fresh Foam Zante v4

Feeling a bit sluggish, wasn't sure I was going to be able to get up for a reasonable 5km pace.

Running tempo 18:51 [4] 5.0 km (3:46 / km) +35m 3:39 / km
ahr:171 max:179 shoes: NB Fresh Foam Zante v4

Coombs Parkrun, 3rd in 18:51. Wasn't up for hurting myself too much today so started a little conservatively and tried to just hold a steady effort level and didn't look at my watch. A group of 3 took off in front of me and opened a gap. One guy cracked about 3km and went back but the other two just kept edging away slowly. Wasn't really expecting to break 19min to be honest so it was a nice surprise.

Running 23:00 [3] 4.5 km (5:07 / km)
ahr:145 max:162 shoes: NB Fresh Foam Zante v4

Had a little time before meeting Lex for a gait session so did an extra jog down the Lyneham bike path and around the wetlands. Still feeling pretty fresh.

Good session with Lex. We both agree that the last cue has worked really well and a tweak to upper body today seems like icing on top. Lex was really upbeat about my running form which was cool. It may be time to just get running and integrate all these changes with some kms.

Knee was a bit sore at the start of this run, not sure if it was weights yesterday or if it just doesn't like fast running, but it settled down during.

Friday Feb 15 #

8 AM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Mizuno Wave Rider 22

Strength & Conditioning 30:00 [3]

Shorter than usual 2nd session. Knee feeling fine.

Squats 3 @ 60, 67.5, 77.5kg (+1)
RDL 3 x 5 @ 32.5kg
Low row 3 x 8 @ 40kg
Seated calf raise 4 x 6 @ 15kg
5 PM

Running 28:00 [3] 5.6 km (5:00 / km) +40m 4:50 / km
ahr:126 max:172 shoes: Mizuno Wave Rider 22

Short jog between work and a school thing. Couple of strides at the end.

Thursday Feb 14 #

8 PM

Strength & Conditioning (Core) 15:00 [3]
(rest day)

Wednesday Feb 13 #

12 PM

Running 43:30 [3] 8.5 km (5:07 / km) +125m 4:46 / km
ahr:146 max:160 shoes: Mizuno Wave Rider 22

Easy run out to the lookout and back on the ALJ then around Black Mtn Peninsula. Awesome day for running. A little tight in my hammies. Knee feeling okay, could feel it this morning but it wasn't painful and running didn't seem to aggravate it. Achilles a little sore this morning after bounding and sprints yesterday.

Tuesday Feb 12 #

6 AM

Running 54:00 [3] 8.3 km (6:30 / km)
ahr:126 max:155 (injured) shoes: NB Fresh Foam Zante v4

Warm-up, dynamic stretching, strides, single-leg bounding, 1km jog, 4 x 100 w/2min walk, cool-down.
12 PM

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Asics DS Trainer 19

Long warm-up after leaving my gym pass in the office ...

Strength & Conditioning 45:00 [3]

Trying a new schedule with weights following a workout. Swapped big deadlift and squat days to give my knee a break and maybe still get the big squats in later in the week. Did usual lighter squat accompaniment but really slow and carefully and the knee felt good.

Deadlift 3 @ 52.5, 60, 70kg (+3)
Chin-ups 4 x 5
Squats 3 x 5 @ 42.5kg
Pushups 3 x 12
Seated calf raise 4 x 6 @ 15kg
Suitcase carry 3 laps @ 20kg

Monday Feb 11 #

9 PM

Strength & Conditioning (Core) 15:00 [3]

Usual but added stir-the-pot.

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