Training Log Archive: CraigIn the 7 days ending Jun 12, 2018:
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Tuesday Jun 12, 2018 #
10 PM
Running 21:00 [2] 3.5 km (6:00 / km)
shoes: Nike Pegasus 34
Jog to the gym plus 3k on the treadmill. Mild pain on lateral side of Achilles.
Gym 40:00 [3]
Squats, step ups, single leg deadlifts, heel drops, bench press.
Avoided going deep on the squats to protect my back and because Pete Magill recommended 1/4 squats for runners. 70kg felt pretty but I just did a couple of sets of 20 with a few deeper squats rather than risk going heavier. Was feeling good about managing 40kg on the bench press ok until I noticed the next guy (who wasn't that big) was doing 100kg.
Avoided going deep on the squats to protect my back and because Pete Magill recommended 1/4 squats for runners. 70kg felt pretty but I just did a couple of sets of 20 with a few deeper squats rather than risk going heavier. Was feeling good about managing 40kg on the bench press ok until I noticed the next guy (who wasn't that big) was doing 100kg.
Cycling 20:00 [5]
Finished with a short session on the exercise bike. 3 min warm up then 1,2,3,2,1 hard with 1 min easy and warm down to 20 min. Around 240-290W on the efforts and got the heart rate up to 157.
Monday Jun 11, 2018 #
6 PM
Running 17:35 3.14 km (5:36 / km) +2m 5:34 / km
ahr:125 max:158 shoes: Brooks Ghost 10
Little jog around the ovals while Amy had a tennis lesson. Still feeling about the same
Sunday Jun 10, 2018 #
Event: NavDash 6, Xmas Tree Creek
10 AM
Orienteering 19:26 2.58 km (7:32 / km) +43m 6:57 / km
ahr:141 max:165 shoes: Nike Wildhorse 2
Jogged around the long course at Christmas tree creek nav dash. Started a minute or two after Liam and took it a bit slowly through 3 & 4 to make sure he got them ok then went very slowly and carefully up the hill to 5 to try to avoid overloading the Achilles. Rest of the course was a bit gentler so I was able to cruise along pretty smoothly. Saw Rachel ahead on the way to 9 and caught her at 12, she started just before Liam but was just going at long run pace. Didn't see any results but splits printout shoes me leading from 11 to the finish which seems a bit unlikely.
Saturday Jun 9, 2018 #
11 AM
Cycling 1:32:45 36.53 km (23.6 kph) +225m
ahr:124 max:159
I was half an hour too late sending a message to Mark to arrange a ride with him so had to go by myself. At least that meant I could wait until it warmed up a bit more. Rode out to Christchurch and back and then over to Reabold to see the end of Amy's hockey game. Just had time to go up the hill once before the end of Amy's game. Only slightly slower riding up the hill than I used to be running but probably faster than I could run it now.
Friday Jun 8, 2018 #
5 PM
Running 17:36 3.26 km (5:24 / km) +5m 5:22 / km
ahr:127 max:151 shoes: Brooks Ghost 10
Did a few laps around the top oval on the way to the tennis club to walk Amy home from her tennis lesson. Felt quite good today but the achilles was still a bit sore at times. Sometimes hurt a bit through the ankle and under the foot.
Thursday Jun 7, 2018 #
6 AM
Gym 40:00 [3]
Pump with CC.
Running 18:17 3.19 km (5:44 / km) +5m 5:41 / km
ahr:129 max:140 weight:70.5kg shoes: Nike Pegasus 34
Tried to wimp out and run on the treadmill at the gym but one was being used and the other two were broken so I headed back outside and jogged around Rosalie Park. Started on the concrete path with my raincoat on then moved onto the grass and took the raincoat off. Put the raincoat down and jogged a few laps of the footy oval near the end. Slightly more sore than yesterday to begin with but had almost stopped hurting by the end and felt as though I was almost running rather than shuffling.
Wednesday Jun 6, 2018 #
5 AM
Running 21:45 3.2 km (6:48 / km) +2m 6:47 / km
ahr:115 max:141 shoes: Brooks Ghost 10
Got up a bit before 5:30 intending to go for a bike ride but when I switched my lights on the headlight was indicating a low battery. I don't have much idea how long the battery lasts but I thought it would be asking for trouble to head out that early with an already low battery so I plugged it into the charger and headed out for a little jog while waiting for it to charge.
Just jogged 3 laps of the lower ovals very slowly. Achilles followed the usual pattern of starting ok, getting a bit more sore after a few minutes and then easing off again but all seemed significantly milder pain this time. Not sure if that is a sign of actual improvement or just that I was shuffling along really gently this morning.
Just jogged 3 laps of the lower ovals very slowly. Achilles followed the usual pattern of starting ok, getting a bit more sore after a few minutes and then easing off again but all seemed significantly milder pain this time. Not sure if that is a sign of actual improvement or just that I was shuffling along really gently this morning.
Cycling 1:12:12 30.01 km (24.9 kph) +184m
ahr:127 max:170 shoes: Reid-CX
Got back from the run, pulled the light off the charger and headed straight out on the bike. Started with an out and back to Christchurch and finished with a loop around KP. Light started showing low battery again about half way through but did last to the end. Still glad I didn't head out without charging it.