Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: markg

In the 7 days ending Nov 3, 2019:

activity

time

miles

Running

5:17:44

36.97

(8:36)

59.5

(5:20)

1025

Strength & Conditioning

1:45:00

Total

7:02:44

36.97

59.5

1025

2:03

0:00

» now

Sunday Nov 3, 2019 #

7 AM

Running long 2:03:30 [3] 21.7 km (5:41 / km) +515m 5:05 / km
ahr:142 max:173 shoes: Mizuno Wave Rider 22

Long and hilly run in loops on Stromlo. Was expecting to run in the rain but it held off until the afternoon; was still quite humid.

Did an ascent of Stromlo quite early on a fairly brutal trail on the W side and that felt ok but afterwards legs were feeling pretty tired already. Managed another partial ascent up the E side then swung past home to collect Ewan - who had wanted to run with me for a bit. We jogged and walked for a couple of kms then I dropped him home again and did another 25min. Had planned to do 110' but bumped it up to 120' after the extended walking. Legs were feeling pretty wooden by the end.

Right knee has been a bit sore and this made it worse but some glute stretches have made a big difference. Also got some nerve pain around the left achilles near the end; not too worried about that to be honest. Also some plantar fascia tightness on left after the climbs. What a cripple!

Good week of training though, little bit more volume, a longer, hillier long run and a teeny bit more intensity. Next week will be similar I think.

Saturday Nov 2, 2019 #

8 AM

Running warm up/down 9:00 [3] 1.8 km (5:00 / km)
shoes: NB Fresh Foam Zante v4

Running tempo 19:57 [4] 5.0 km (3:59 / km) +40m 3:50 / km
shoes: NB Fresh Foam Zante v4

Headed down to Coombs Parkrun for a tempo effort. Aimed to just hit 4min/km and that turned out to be pretty comfortable, didn't really even feel like my breathing was elevated until about 3.5km. Had to restrain myself from finishing hard and trying to get the win.

Running warm up/down 7:00 [3] 1.4 km (5:00 / km)
ahr:141 max:153 shoes: NB Fresh Foam Zante v4

Friday Nov 1, 2019 #

12 PM

Strength & Conditioning 45:00 [3]

Deadlift 5 @ 60, 3 @ 70, 1 @ 77.5kg (+2)
Push-ups 3 x 12
Seated calf raise 3 x 6 @ 12.5kg
Low row 3 x 8 @ 33kg
Leg extension 4 x 5 @ 22.5kg

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Asics DS Trainer 19

Thursday Oct 31, 2019 #

6 PM

Running 1:02:00 [3] 10.8 km (5:44 / km) +315m 5:01 / km
ahr:153 shoes: NB Fresh Foam Zante v4

Jog around Urambi Hills plus a little out and back section toward the Cotter along the river. It was all very pretty in the evening light. Forgot to take ventolin beforehand so had a constant wheeze which took some of the shine off but it was ok. Felt pretty comfortable running up the steep hills despite the asthma.

Wednesday Oct 30, 2019 #

Note
(rest day)

Tuesday Oct 29, 2019 #

6 AM

Running warm up/down 21:30 [3] 3.8 km (5:39 / km) +40m 5:23 / km
shoes: NB Fresh Foam Zante v4

Running intervals 20:47 [4] 4.4 km (4:43 / km) +30m 4:34 / km
max:176 shoes: NB Fresh Foam Zante v4

4 x 1km w/2min walk at Stromlo XC track. Paces were 3:43, 3:40, 3:37 and 3:38. Felt much more comfortable than the last session of 1kms I did a fortnight ago; definitely only 4th gear.

Running warm up/down 8:00 [3] 1.7 km (4:42 / km) +35m 4:16 / km
shoes: NB Fresh Foam Zante v4

12 PM

Strength & Conditioning 50:00 [3]
shoes: Mizuno Wave Rider 22

Mixed things up a little today with some nordics as accessory exercises.

Back squat 3 @ 57.5, 65, 72.5kg
Chin-ups 3 x 5
Low row 3 x 8 @ 33kg
Seated calf raise 3 x 8 @ 10kg
Nordics 3 x 6 (horrible!)
Military press 3 x 8 @ 10kg
Reverse Nordics 3 x 6
Suitcase carry 3 x 20kg

Running warm up/down 11:00 [3] 2.0 km (5:30 / km)
shoes: Mizuno Wave Rider 22

Monday Oct 28, 2019 #

12 PM

Running 30:00 [3] 5.9 km (5:05 / km) +50m 4:53 / km
ahr:143 max:177 shoes: Mizuno Wave Rider 22

Easy 30'. Bumped into Grant B. and ran him with him for a bit talking about the China WC and military games then bumped into Megan who was walking to an appointment, then continued for a much shorter loop through the ANBG :D

Strength & Conditioning 10:00 [3]
shoes: Mizuno Wave Rider 22

Followed it up with a little power/plyo work. Find the landings on the hop and sticks very fatiguing.

Pogos 3 x 6
Double jump 2 x 6
Hop and stick 2 x 6

« Earlier | Later »