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Training Log Archive: markg

In the 28 days ending Feb 28, 2017:

activity	#	time	miles		km		+m
Running	12	6:27:45	42.19	(9:11)	67.9	(5:43)	1150
Yoga	2	1:10:00
Cycling	3	1:06:55	12.68	(11.4/h)	20.4	(18.3/h)	120
Orienteering	1	36:49	3.85	(9:33)	6.2	(5:56)	160
Stretch & Massage	1	25:00
Total	17	9:46:29	58.72		94.5		1430

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Tuesday Feb 28, 2017 #

7 AM

Running 31:20 [3] 5.5 km (5:42 / km) +85m 5:17 / km
shoes: Nike Free 3.0 v3

Very easy with some dynamic stretches.

Sunday Feb 26, 2017 #

7 PM

Running 30:30 [3] 6.1 km (5:00 / km) +115m 4:34 / km
shoes: Asics DynaFlyte

Evening run on Mt Majura. Found another little bit of single track which I can connect into a couple of kms of continuous single track with some really nice sections. Did a fun downhill tempo down the gully track.

Saturday Feb 25, 2017 #

8 AM

Running 34:20 [3] 7.0 km (4:54 / km) +65m 4:41 / km
shoes: Asics DynaFlyte

Tuesday Feb 21, 2017 #

1 PM

Running 48:45 [4] 9.0 km (5:25 / km) +290m 4:40 / km
shoes: Asics DS Trainer 19

Lunch run from work over the top of Mt Ainslie via the scrappy single track on the NW side up to the saddle, then the Centenary Track to the summit. Climb was a bit of a struggle, felt like puking just before I hit the final stairs so walked the stairs, and a stitch threatened all the way down. Had to dig a bit to keep a steady pace back to the office ...

Achilles good. Did a half set with 10kg at the gym afterwards.

Sunday Feb 19, 2017 #

7 AM

Running 51:00 [3] 9.3 km (5:29 / km) +160m 5:03 / km
shoes: Asics DynaFlyte

Absolutely gorgeous morning in Canberra, fresh and clear. I did an out and back from home up towards the federal highway and then climbed the Casuarina Tr up to the fire trail and down via Blue Metal Rd. Feeling a bit stronger but also a bit tight in the achilles area, it was slow to warmup and then felt a bit tight again near the end.

Wednesday Feb 15, 2017 #

6 PM

Running warm up/down 10:00 [3] 0.6 km (16:40 / km)
shoes: Inov8 X-Claw 275

Orienteering 36:49 [4] 6.2 km (5:56 / km) +160m 5:16 / km
shoes: Inov8 X-Claw 275

Twilight O at Goorooyaroo with the training map, half contour only, half with blanks for compass work. Glute was good, achilles was good. Fitness not so much (8min behind Craney!) but nav was fine. Fun to be orienteering again.

Orange 1 - Splits

Tuesday Feb 14, 2017 #

7 AM

Running 28:40 [3] 5.1 km (5:37 / km) +80m 5:13 / km
(injured) shoes: Asics DS Trainer 19

Another short and pretty easy run with 4 run-throughs with pace increasing to 3.25/km at the end. Glute felt fine all the way. Lower calves / achilles felt tight early and weren't 100% in the fastest run-through.

8 AM

Cycling (Commute) 25:30 [3] 7.1 km (16.7 kph)

To work via school w/Ewan. He did great; the home to school leg took only 17min including stops for road crossings.

5 PM

Cycling (Commute) 13:00 [3] 4.2 km (19.4 kph)

Saturday Feb 11, 2017 #

6 AM

Running 31:30 [2] 4.5 km (7:00 / km) +40m 6:42 / km
(injured) shoes: Asics DynaFlyte

Very easy run around Mt Majura to see how the glute was going. In words I'm reading a lot this week, I ran early before it got too hot. The answer to the glute questions was: okay but I wouldn't want to push it any more yet. Have been working on the massage and after the run graduated from a tennis ball to a pointier thing.

Thursday Feb 9, 2017 #

Note
(injured)

Glute strain is looking pretty minor. I jogged a tiny bit yesterday and gave it a gentle test with a tennis ball this afternoon which it passed and was then actually get into it a bit deeper without any real discomfort.

Tuesday Feb 7, 2017 #

Note
(injured)

Yep, strained my glute :(

Monday Feb 6, 2017 #

8 AM

Running 29:00 [2] 5.0 km (5:48 / km) +85m 5:21 / km
shoes: Asics DynaFlyte

Easy run up to the Mt Majura saddle and down via the gully track. Pretty humid by Canberra standards. Achilles/soleus feeling just a little tight but warmed up well.

12 PM

Yoga 1:00:00 [1]

Usual Align session. I was starting to feel like I was making some progress with my flexibility and then managed to tweak my right glute in half pigeon.

Sunday Feb 5, 2017 #

9 AM

Running 23:00 [1] 2.5 km (9:12 / km)
shoes: Asics DS Trainer 19

Walk and jog with Ewan down to shops for bacon for breakfast. He did quite a good go of the jogging. Achilles still feeling good this morning.

Yoga 10:00 [3]

Quick yoga session to loosen up my back.

Saturday Feb 4, 2017 #

10 AM

Running 35:40 [3] 7.3 km (4:53 / km) +150m 4:26 / km
shoes: Asics DynaFlyte

Loop around the Pinnacles in a clicking chitinous symphony while Ewan was at teeball. Pretty warm up out already and struggled in the sunny parts, which was most of it. The Pinnacles was chock full of grasshoppers so I had to go back for a visit with Ewan afterwards as they are his current obsession. Achilles was feeling better this morning and fine through the run.

Friday Feb 3, 2017 #

8 AM

Cycling (Commute) 28:25 [2] 9.1 km (19.2 kph) +120m

Did a long commute to work via Campbell Park. Awesome way to get to work! Achilles actually sore this morning.

Thursday Feb 2, 2017 #

6 AM

Running 34:00 [3] 6.0 km (5:40 / km) +80m 5:19 / km
shoes: Nike LunarGlide+ 5 grey/blue

Short loop toward Mt Majura and up the gully trail. Achilles was a bit stiff out of bed and felt a little tight throughout. It's been really good for the last couple of weeks. I think this little regression may have several causes. 1) long run after yoga 2) adding 5kg to achilles exercises 3) too much load overall 4) missing some achilles exercises over the last few days. I'm betting on 2 with a bit of 4.

Wednesday Feb 1, 2017 #

1 PM

Stretch & Massage 25:00 [3]

Quick lunch visit to gym. Did 10m easy jog warmup, achilles at 5kg and some work on the foam roller.

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