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Training Log: markg

In the last 7 days:

activity # timemileskm+m
  Running2 1:36:00 10.13(9:29) 16.3(5:53) 430
  Strength & Conditioning1 30:00
  Total3 2:06:00 10.13 16.3 430
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Monday Sep 24 #

Note
(rest day)

In Sydney with the family over the weekend. Did some walking about but no running. Got achilles niggles again - pretty sure the worst bit is nerve related although there's was some real tendon pain after the hill sprints that took a couple of days to fade. Been a bit loose with how I've been doing my rehab lately, eg, doing hill sprints on what should have been a moderate load day. Will just stick closely to rehab protocol this week and jogging, maybe an easy workout. Massage on Wed should help too.

In a way good to know that the hill sprints were too much because it tells me I need to work at increasing the loading of my rehab exercises to deal with such efforts.

Also first full week of sit-stand desk. Hopefully this will be the keystone of back and nerve issue resolution.

Sunday Sep 23 #

8 PM

Strength & Conditioning (Core) 30:00 [3]

Side plank 4 x 55s
McGill Crunches 3 x 10 w/5s pause
Bird dog 4 x 35s
Single leg press a ball against a wall thing 4 x 30s

Friday Sep 21 #

8 AM

Running 37:30 [3] 5.6 km (6:42 / km) +230m 5:33 / km
shoes: Inov8 X-Claw 275

Easy terrain jog + hill bounding. Proper Achilles pain this morning (2) - was half expecting this, I knew hill sprinting would be a little more challenging for it.

Thursday Sep 20 #

1 PM

Running warm up/down 28:30 [3] 5.5 km (5:11 / km)
shoes: Salomon Sense Ride

Running hills 30:00 [3] 5.2 km (5:46 / km) +200m 4:50 / km
ahr:144 max:177 shoes: Salomon Sense Ride

6 x 1min hills (~30m climb) w/90s jog, 4min, 4 x 18s hill sprints w/3min jog.

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