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Training Log: markg

In the last 7 days:

activity # timemileskm+m
  Running6 3:19:45 24.82(8:03) 39.94(5:00) 340
  Strength & Conditioning2 1:10:00
  Total6 4:29:45 24.82 39.94 340
averages - sleep:8
«
1:51
0:00
ThFrSaSuMoTuWe

Tuesday Jan 15 #

6 AM

Running warm up/down 24:00 [3] 4.4 km (5:27 / km)
shoes: NB Fresh Foam Zante v4

Running intervals 20:00 [4] 5.14 km (3:53 / km) +30m 3:47 / km
shoes: NB Fresh Foam Zante v4

Mona Fartlek at the XC track. Legs not feeling that fresh. Ran to feel and overcooked it from the outset and really struggled to finish it off.

Running warm up/down 12:00 [3] 2.2 km (5:27 / km)
shoes: NB Fresh Foam Zante v4

12 PM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics DS Trainer 19

Strength & Conditioning 45:00 [3]

Week 2, squat day. Calf raises were hard after a session this morning.

Squat 3 @ 57.5kg, 65kg, 72.5kg (+2)
Pull-ups 3 x 5
Snatch grip deadlift 3 x 5 @ 32.5kg
Push-ups 3 x 12
Low row 3 x 8 @ 40kg
Seated calf raise 3 x 8 @ 10kg
Suitcase carry 3 full laps x 16kg each side

Monday Jan 14 #

1 PM

Running 36:00 [3] 7.5 km (4:48 / km) +40m 4:41 / km
slept:8.0 shoes: Asics DynaFlyte

Feeling sort of tired and grumpy this morning, slept ok last night so was wondering if I was getting sick. Anyway, just went for a jog around Black Mtn peninsula and back via the NMA and it felt okay although the 33 degrees was tedious. HR monitor went nuts and kept insisting my HR was 190. Forgot to do the planned strides at the end but by then I was keen for some shade and lunch. Only morning runs for the rest of the week!

Friday Jan 11 #

8 AM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Salomon Sense Ride

Strength & Conditioning 25:00 [3]

Short 2nd session, made shorter by running late, so just focussed on key lifts.

Deadlift 3 x 5 @ 40, 50, 57.5kg (+5)
Pull-ups 2 x 5
Squat 3 x 5 @ 40kg
Straight leg calf raise 3 x 8 @ 50kg
12 PM

Running 52:30 [4] 10.2 km (5:09 / km) +200m 4:41 / km
ahr:153 max:172 shoes: Salomon Sense Ride

Black Mountain run with Tomas. Despite some fatigue in my quads I felt quite good early. Started to feel the heat and feel tired after 30min but improved after getting into some shade.

Thursday Jan 10 #

6 AM

Running 35:15 [3] 6.5 km (5:25 / km) +70m 5:09 / km
ahr:135 max:155 shoes: Salomon Sense Ride

Recovery jog around Stromlo.

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