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Training Log Archive: markg

In the 7 days ending Feb 9:

activity # timemileskm+m
  Running7 3:31:00 25.79(8:11) 41.5(5:05) 250
  Strength & Conditioning1 45:00
  Orienteering1 39:30 3.67(10:46) 5.9(6:42)
  Cycling1 18:00 2.11(7.0/h) 3.4(11.3/h)
  Total7 5:13:30 31.57 50.8 250

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MoTuWeThFrSaSu

Sunday Feb 9 #

9 AM

Running long 43:00 [3] 8.3 km (5:11 / km)
(injured) shoes: Topo Ultrafly

Long run out at Stromlo W with dad on his bike. Calf started tightening up again at around 30' and bailed at 43'; dad ran back and I rode his bike! Shitty calf ... was good all week and then blows up unexpectedly today. 5 weeks till 6ft and I still can't do a long run and haven't done a proper one for 4 weeks :(

Cycling 18:00 [2] 3.4 km (11.3 kph)

Saturday Feb 8 #

Note
(rest day)

Friday Feb 7 #

12 PM

Running 49:00 [3] 9.5 km (5:09 / km) +190m 4:41 / km
shoes: Mizuno Wave Rider 22

Craney's loop with Tomas. Cool with a few drops of rain - so nice!

Thursday Feb 6 #

12 PM

Running 37:30 [3] 7.8 km (4:48 / km) +60m 4:38 / km
shoes: Mizuno Wave Rider 22

Jog along the lake shore with a couple of strides at the end. Various sore bits from the gym yesterday.

Wednesday Feb 5 #

12 PM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: NB Fresh Foam Zante v4

Strength & Conditioning 45:00 [3]
shoes: NB Fresh Foam Zante v4

Back squat 1 x 10 @ 70kg
Deadlift 1 x 10 @ 70kg
Chin-ups 1 x 7
Low row (weird wide grip) 1 x 10 @ 47kg+
Seated calf raise 4 x 5 @ 12.5kg
VMO squat 4 x 5
Tippy twist 4 x 5 (single leg RDL with a twist)
5 PM

Running warm up/down 5:00 [3] 0.6 km (8:20 / km)
shoes: Inov8 X-Talon 200 (black)

Orienteering 39:30 [3] 5.9 km (6:42 / km)
shoes: Inov8 X-Talon 200 (black)

Contour only at Black Mt. Started slow and just tried to be steady, trying to keep moving on the hills but not pushing anywhere else. Picked it up a little near the end but also feeling pretty tired in the legs - hills after the gym are tough but hopefully it activated a few extra muscle fibres.

Running warm up/down 9:30 [3] 1.7 km (5:35 / km)
shoes: Inov8 X-Talon 200 (black)

Tuesday Feb 4 #

1 PM

Running 35:00 [3] 7.4 km (4:44 / km)
shoes: Mizuno Wave Rider 22

35' this time with a couple of strides at the end. It felt great after I warmed up, had some spring in my step. Quite the motivational boost after a few weeks of injury and some serious CBF-edness.

Monday Feb 3 #

6 PM

Running 22:00 [3] 4.2 km (5:14 / km)
shoes: Saucony Kinvara 8

Slightly longer jog on the calf. Generally felt ordinary but the calf felt okay. Sural nerve past L achilles was upset.

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