Training Log Archive: markgIn the 7 days ending Sep 8, 2019:
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Sunday Sep 8, 2019 #
Running 1:01:30 [3] 11.3 km (5:27 / km) +320m 4:46 / km
ahr:147 max:168 shoes: Mizuno Wave Rider 22
Longer run around and over Mt Stromlo. Legs cooked by the climb and subsquent descent.
Friday Sep 6, 2019 #
6 AM
Running 28:30 [3] 5.3 km (5:23 / km) +80m 5:00 / km
shoes: Mizuno Wave Rider 22
Easy morning loop in Stromlo. Felt weary in the last 5min. Clearly a good plan to have an easy week. Rest day tomorrow, hopefully a longer run on Sun.
12 PM
Running 11:00 [3] 2.0 km (5:30 / km)
shoes: NB Fresh Foam Zante v4
To the gym for a long overdue massage.
Thursday Sep 5, 2019 #
12 PM
Running 48:00 [3] 9.7 km (4:57 / km) +40m 4:51 / km
ahr:150 max:163 shoes: NB Fresh Foam Zante v4
Longer easy run. Had been thinking about a session but felt I still wasn't properly over the weekend's exertions and also had a nervy niggle in the achilles earlier so played it safe. Run was fine, can feel my fitness improving, but was starting to feel weary in the last 5-10min
Wednesday Sep 4, 2019 #
5 PM
Running 20:00 [3] 3.9 km (5:08 / km)
shoes: Mizuno Wave Rider 22
Short jog at the Pinnacle between other duties. Feeling recovered now. Need to do some massage on my tibialis posteriors.
Tuesday Sep 3, 2019 #
12 PM
Running warm up/down 11:00 [2] 2.0 km (5:30 / km)
shoes: NB Fresh Foam Zante v4
Legs still feel pretty heavy. Calves a bit tight. Toes feel fatigued!
Strength & Conditioning 45:00 [3]
Recovery session.
Back squat 3 x 5 @ 50kg
Military press 3 x 8 @ 15kg
Deadlift 3 x 5 @ 50kg
Low row 3 x 8 @ 33kg
Seated isolateral calf raise 3 x 8 @ 10kg
Back squat 3 x 5 @ 50kg
Military press 3 x 8 @ 15kg
Deadlift 3 x 5 @ 50kg
Low row 3 x 8 @ 33kg
Seated isolateral calf raise 3 x 8 @ 10kg
Monday Sep 2, 2019 #
Note
(rest day)
Struggling to stay awake at work.