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Training Log Archive: markg

In the 7 days ending Apr 21:

activity # timemileskm+m
  Running4 2:24:00 17.96(8:01) 28.9(4:59) 370
  Strength & Conditioning2 1:00:00
  Total5 3:24:00 17.96 28.9 370
averages - sleep:9.5

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MoTuWeThFrSaSu

Sunday Apr 21 #

9 AM

Running 26:00 [3] 5.4 km (4:49 / km) +120m 4:20 / km
shoes: Salomon Sense Ride

Saturday Apr 20 #

11 AM

Strength & Conditioning (Plyos) 15:00 [3]
(sick)

3 x 6 Pogos, Hop and stick, Hop and step.

Traveling to Toowoomba today. Still feeling crap but managed to fit in my plyo session between packing and other jobs. Still too stiff in my right knee on landing most of the time.

Friday Apr 19 #

Note
(sick) (rest day)

Managed some leg massage in front of the tv in the evening.

Thursday Apr 18 #

Note
(sick) (rest day)

Cold

Wednesday Apr 17 #

12 PM

Running 11:00 [2] 2.0 km (5:30 / km)
shoes: Asics DynaFlyte

Strength & Conditioning 45:00 [3]

Good deadlifts but right knee was sore (proximal lateral) when I started squats so ditched those and leg extensions.

Standing straight leg calf raises 8 @ 45, 52, 52kg
Low row 3 x 8 @ 47kg
Deadlift 5, 3, 3 @ 52.5, 60, 70kg (+3)
Military press 3 x 8 @ 15kg
Parallel dip 3 x 6

Tuesday Apr 16 #

12 PM

Running warm up/down 29:30 [3] 6.2 km (4:45 / km) +55m 4:33 / km
shoes: Mizuno Wave Rider 22

Running intervals 25:30 [5] 6.3 km (4:03 / km)
slept:9.5 shoes: Mizuno Wave Rider 22

3, 2, 1km with 2' and 2.30' walk recovery with Jacob at Lake BG. Hadn't really planned to do a session, had a great night's sleep but woke up feeling a bit coldy and was going to head to the gym but it looked like a nice day for a jog. Turned up for the Industry run and it was just Jacob looking to do a session so I talked myself into it, which wasn't hard actually. Glad I did because it was a ripper session. Found a good pace at 3.40 and stuck to it, each rep exactly the same although it was a fair bit harder in the last than the first.

Monday Apr 15 #

6 AM

Running 52:00 [3] 9.0 km (5:47 / km) +195m 5:13 / km
shoes: Salomon Sense Ride

Return to Casuarina Sands to find the key. Figured it was most likely to be at one of the gate crossings so concentrated on those until I turned around and then slowed and spent more time watching the ground. Found the key at a random spot about 4km from home just on the edge of the track. Very relieved!! Tempo'ed it home from there. Knees still achy, think it's the proximal patellar tendons, maybe some PFP.

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