Training Log: markg
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||2|| 1:36:00|| 10.13||(9:29)|| 16.3||(5:53)|| 430|
| ||Strength & Conditioning||1|| 30:00|
| ||Total||3|| 2:06:00|| 10.13|| 16.3|| 430|
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.
Strength & Conditioning (Core) 30:00 
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
Running 37:30  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.
Running warm up/down 28:30  5.5 km (5:11 / km)
shoes: Salomon Sense Ride
Running hills 30:00  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.
- Sep 29 [0w, 4d]: Y - AOC2018 1st weekend only
all weeks |