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Training Log Archive: markg

In the 7 days ending Nov 17:

activity # timemileskm+m
  Running4 3:34:00 25.85(8:17) 41.6(5:09) 705
  Strength & Conditioning1 30:00
  Total4 4:04:00 25.85 41.6 705

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Sunday Nov 17 #

7 AM

Running long 1:45:00 [3] 20.3 km (5:10 / km) +315m 4:48 / km
shoes: Mizuno Wave Rider 22

Long around the Arboretum and back via Butters Bridge. Had my dad on his bike for company which was nice. Legs still tired from Friday's intervals but managed to get along ok. A bit of a plantarfascia thing in my left foot appeared at about 19km; could be a problem if it makes an appearance next weekend at the Stromlo 30km.

Friday Nov 15 #

12 PM

Running 18:30 [3] 3.0 km (6:10 / km) +120m 5:08 / km
shoes: NB Fresh Foam Zante v4

Running intervals 17:30 [5] 4.1 km (4:16 / km) +70m 3:56 / km
shoes: NB Fresh Foam Zante v4

1, 2, 3, 3, 2, 1 with 1/2 jog recoveries on the N side of Black Mtn with Tomas. As usual Tomas pushed me along a lot, probably worked too hard on the hills and died in the 2nd last. Good session.

Running warm up/down 18:00 [3] 3.2 km (5:37 / km)
shoes: NB Fresh Foam Zante v4

Thursday Nov 14 #

1 PM

Running 44:00 [3] 9.0 km (4:53 / km) +200m 4:24 / km
shoes: Mizuno Wave Rider 22

Lap of Little Black Mtn from work. Feeling pretty good; did something weird to my right kneecap earlier in the morning while bending to sit and it was feeling a bit unhappy but seemed okay running.

Wednesday Nov 13 #

12 PM

Strength & Conditioning 30:00 [3]
shoes: NB Fresh Foam Zante v4

Right knee uncomfortable during the lunges and perhaps a bit unstable, needed to concentrate hard to keep it from wobbling.

Reverse lunge 4 x 5 @ 18kg
Single leg RDL 4 x 5 @ 18kg
Low row 4 x 5 @ 40kg
Military press 4 x 5 @ 15kg
Seated calf raise 4 x 5 @ 12.5kg

Running warm up/down 11:00 [3] 2.0 km (5:30 / km)
shoes: NB Fresh Foam Zante v4

Tuesday Nov 12 #

Note
(sick)

Improving.

Monday Nov 11 #

Note
(sick)

Feeling pretty awful. Home from work, day time nap, lots of tissues.

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