Training Log Archive: markg

Long tough ACT SL at The Gib. Felt like a better day than yesterday but still made 3 substantial mistakes and struggled with the climb and rough terrain. The first half was a brutal control pick on the steep western slope of the hill and my legs were well shattered by this point. I'd barely managed more than a walk up a hill since #4. Marty caught me 5min at #20/7.5km - I was beginning to stumble in the rough stuff at this point - and then dropped me at 8km and gained another 4min in the last 3km, I was hurting and starting to make bad decisions. Amongst the good points of the run was that I got all the detailed stuff pretty well except for #16 and #20, probably just going too fast at the end of some easier running.

ACT Sprint Champs at West Deakin, 10th place (in 21A also beaten by some juniors). Decent new map, not of the complexity of ANU or similar but definitely worthy of a race and the setting made the best of it. The race wasn't a great one for me unfortunately. I had a brain fart on the way to #4, losing track of my progress past buildings then compounded it by thinking I could get into the control from behind but couldn't and ended up doing lap of several buildings. I was overtaken by Fredo from 1min here; I was expecting to get caught but hoped it would be something more like half distance. Took a bit of pace off then because I was pretty cranky with myself and just kept plugging away but had a few more 10s+ errors: flipped the map the wrong way at the map change and couldn't find the start, a few seconds coming into #16 and maybe the wrong route, bad route at #17, and went up the wrong alley at #25. Pretty unhappy with the run and result, although comparing splits it feels like my running pace is progressing.

Interesting point from comparing Fredo's GPS trace to mine was that his pace varied a lot more, particularly in the intricate section near the end. Lesson: you need to be able to run faster so you can afford to run slower when it's required.

Easy 30' today with 6 strides. Mini taper for O races this weekend and trying to lower my load a little to see if the shin and knee soreness settles.

Learn to coach session, just logged the running time for shadowing a youngster. New HR strap arrived today and works great - should have replaced the old one ages ago ...

Added a few glute things to my core session. Hoping it will help with my knee.

McGill crunches, side-planks, bird-dogs, clams, inverse clams, side raise, wall push, ankle inversion/eversion.

Started in the dark but it was pretty light by the time I reached the XC track. Was quite nice to be honest. New headlight should arrive today ready for some dark winter running.

Mona fartlek at the XC track. Plan was for 3:40 and 4:10 paces but was 5s/km slower on average. Could have made those paces, I guess I was being a bit soft, but it was a pretty solid session anyway so I don't care much. Covered exactly 5 laps of the 1km loop.

To the gym and back. Medial left shin was aching on the way over ... I've had the odd little ache from it in the last few weeks but that's probably the clearest and most prominent while running.

Bit of a fail. Right ITB started to get sore during squats so pulled the pin; then it also hurt during deadlifts so canned those also. Starting to change upper-body up a bit.

Squats 5 @ 55kg, 3 @ 65kg
Pull-ups 3 x 6
Dips 3 x 8
Seated calf-raise 4 x 6 @ 16.25kg
Suitcase carry 3 @ 20kg