Training Log: markg
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||5|| 2:26:20|| 17.09||(8:34)|| 27.5||(5:19)|| 360||14 /||16c||87%|
| ||Total||5|| 2:26:20|| 17.09||(8:34)|| 27.5||(5:19)|| 360||14 /||16c||87%|
|averages - sleep:7.3|
Running 28:50  *** 5.3 km (5:26 / km) +160m 4:44 / km
ahr:165 spiked:14/16c slept:8.0 shoes: Inov8 X-Claw 275
Running warm up/down 16:30  3.3 km (5:00 / km)
shoes: Salomon Sense Ride
To and from the gym with the forgot-my-gym-towel extension loop. Had just been to see Cathy and was told to keep doing the rehab I'm doing for another 3 months :(
Isometrics 4 x 40s @ 52.5kg
Running 35:00  5.9 km (5:56 / km) +150m 5:16 / km
ahr:144 max:165 slept:7.5 shoes: Asics DS Trainer 19
Easy one along ALJ to the lookout, stopped to admire the view and stretch a bit, then back via the gardens where I found a good hill for my plyos. Lovely day. Starting to feel a little coldy but it was so nice out that I'm glad I went. Knees a little sore after the weekend - probably just need to stretch and roll.
Hill bounding 3 x 20 double strides
Running 36:30  7.5 km (4:52 / km) +50m 4:43 / km
ahr:138 max:159 slept:6.0 shoes: Asics DS Trainer 19
Didn't plan to run today but then I thought, what the heck, I'll celebrate WOD by doing a one person event, with course planning by the low-life who assaulted my wife and tried to steal our car, where the one control was the garage remote he snatched instead of the car keys. I DNF'ed unfortunately (but Megan is okay which is the important thing).
Then back to work via the gym where I had to drop the weight on calves as they were too fatigued to complete at the same weight as last week.
Isotonics 1 x 8 @ 15kg, 2 x 8 @ 12.5kg
Running 29:30  5.5 km (5:22 / km)
slept:7.75 shoes: Asics DS Trainer 19
Usual short NMA loop followed by a quick gym visit. I was only running slowly but the body felt pretty good: calves and right psoas a little tight, mild nerve pain early on.
Isometrics 4 x 40s @ 50kg
slept:7.5 (rest day)
Don't feel too bad today. No muscle soreness, achilles just a little stiff this morning.
all weeks |