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Training Log Archive: markg

In the 7 days ending Mar 24, 2019:

activity	#	time	miles		km		+m
Running	5	2:28:25	19.32	(7:41)	31.1	(4:46)	290
Strength & Conditioning	2	1:15:00
Cycling	1	1:15:00	9.32	(7.5/h)	15.0	(12.0/h)	160
Orienteering	1	34:00	2.98	(11:24)	4.8	(7:05)	100
Total	6	5:32:25	31.63		50.9		550

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Sunday Mar 24, 2019 #

8 AM

Cycling 1:15:00 [3] 15.0 km (12.0 kph) +160m

MTB ride at Kowen with dad, Ewan and Dave. Did a short loop with Ewan and then a longer faster loop with Dave finishing with a fun twisty descent with some little drop-offs and board-walks and stuff.

Saturday Mar 23, 2019 #

8 AM

Running warm up/down 16:00 [3] 3.0 km (5:20 / km)
shoes: Mizuno Wave Rider 22

Running race 18:55 [4] 5.0 km (3:47 / km) +70m 3:32 / km
ahr:171 max:178 shoes: Mizuno Wave Rider 22

Debut at Mt Ainslie ParkRun before a Blue Lightning welcome brunch. Was feeling a bit sore after the plyo's yesterday and I'm trying to have an easy week to knock over other niggles so wasn't planning a full hit-out. Reasonably happy then to hit 18.55, a few seconds slower than at Coombs 5 weeks ago. Ran fairly controlled to about 3km for the return climb and then put in an effort up the climb and kept it up down the other side chasing Dave Osmond. Managed to beat all the BL kids thankfully :D

Friday Mar 22, 2019 #

12 PM

Running warm up/down 16:00 [3] 3.0 km (5:20 / km)
shoes: Mizuno Wave Rider 22

Strength & Conditioning 15:00 [3]

Beginners plyometrics:
Pogos 3 x 6
Hop and stick 2 x 6
Step and stick 2 x 6

Thursday Mar 21, 2019 #

12 PM

Running warm up/down 50:30 [3] 10.0 km (5:03 / km) +50m 4:56 / km
shoes: Salomon Sense Ride

Running intervals 28:00 [5] 6.4 km (4:22 / km) +120m 4:00 / km
shoes: Salomon Sense Ride

3', 5', 3', 5', 3' with 90" and 120" rest, with Tomas around Mt Ainslie. Tried to keep my pace controlled which meant Tomas disappeared off in front. The 2nd 5' effort coincided almost perfectly with the climb up to the saddle north of Ainslie. I worked a lot harder on this one and was grinding to a halt by the end. Disappointed to see that my Strava segment PR here is 20+ seconds quicker done on a steady run with Shep about 2.5 years ago. Haven't run enough hills since then. Big session by the time I got back to work and please d to feel like I was running okay even at the end.

Wednesday Mar 20, 2019 #

4 PM

Running warm up/down 8:00 [3] 1.7 km (4:42 / km) +50m 4:06 / km
shoes: Mizuno Wave Rider 22

Orienteering 34:00 [3] 4.8 km (7:05 / km) +100m 6:25 / km
shoes: Inov8 X-Claw 275

Shadowing a young fella around Black Mtn. Right knee a bit sore from weights.

Tuesday Mar 19, 2019 #

12 PM

Running warm up/down 11:00 [2] 2.0 km (5:30 / km)
shoes: Asics DS Trainer 19

Strength & Conditioning 1:00:00 [3]

Deadlift 3 x 5 @ 50, 57.5, 65kg (+2)
Pull-ups 3 x 6
Squats 3 x 5 @ 55, 65, 72.5kg
Parallel dips 8, 6, 6
Suitcase carry 20kg x 3
Reverse lunge 3 x 5 @ 18kg
Straight leg seated calf raise 4 x 6 @ 45kg

Was too busy listening to Inside Running Podcast to stop myself accidentally doing deadlift and squats big on the same day instead of split over two session. Went okay anyway and had no knee/ITB pain this time.

Legs have been tired but they and their niggles have been feeling great following the weekend's races. Was surprised that Achilles was okay even after the sprint - I was expecting it to be irritated but no.

Monday Mar 18, 2019 #

Note
(rest day)

Was going to do home core and conditioning session in the evening but started to feel a little ill.

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