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Training Log Archive: markg

In the 31 days ending Jan 31, 2018:

activity	#	time	miles		km		+m
Running	16	10:06:30	63.97	(9:29)	102.95	(5:53)	1515
Cycling	8	6:41:45	75.06	(11.2/h)	120.8	(18.0/h)	1555
Yoga	1	50:00
Strength & Conditioning	2	40:00
Orienteering	1	17:12	2.17	(7:55)	3.5	(4:55)	50
Total	24	18:35:27	141.21		227.25		3120

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Tuesday Jan 30, 2018 #

11 AM

Running 44:30 [2] 6.6 km (6:45 / km) +170m 5:58 / km
ahr:130 max:157 shoes: Asics DS Trainer 19

Easy run with dad along ALJ and then a loop through the Botanic Gardens. Did more elaborate warmup again and the running part wasn't as painful as usual. Did my skipping afterwards, it was a bit more painful than the first time. Booked in for an ultrasound on Thu morning.

Skipping rope 3 x 30s

5 PM

Running warm up/down 1:00:01 [3] 2.0 km (30:01 / km)

To and from the gym

Yoga 50:00 [3]

Tried a class at the ANU gym. Was okay; not as fast or challenging as the one I was doing last year.

Monday Jan 29, 2018 #

Note
(rest day)

Rest day. Achilles surprisingly good since the race yesterday.

Sunday Jan 28, 2018 #

10 AM

Running warm up/down 23:00 [3] 3.3 km (6:58 / km) +30m 6:40 / km
ahr:135 max:165 shoes: Asics DS Trainer 19

Tried a warm-up with a more progressive loading of the achilles: walking, slow calf raises, skipping (like with a rope), then jogging. It might have helped, the achilles started to become bearable after only 11min.

Orienteering race 17:12 [5] 3.5 km (4:55 / km) +50m 4:35 / km
ahr:173 max:181 shoes: Asics DS Trainer 19

Sprint Canberra race #5 - MP! A great course with an ok performance ruined by a couple of brain farts. My game plan was to focus on being really smooth with good flow and planning ahead to make up for my diminished fitness. I did this quite well through until 11 where I guess I was starting to push a bit harder and after glancing at the leg I thought I knew where it was. It turns out I didn't and had run 90 degrees the wrong way for 50m before I realised my error. I stopped executing my game plan about here and while trying to go hard through the subsequent technical section I skipped #17. A bit annoying but some positives from this anyway: the first half of the race was good and my speed wasn't completely terrible.

Spoke to Cathy after the race about the lack of progress with my achilles. We're going to get an ultrasound done to check for anything else going on.

Running warm up/down 10:00 [3] 1.85 km (5:24 / km) +30m 5:00 / km
ahr:146 max:168 shoes: Asics DS Trainer 19

Pretty cooked. HR soared just jogging back up the hill from the lake.

Saturday Jan 27, 2018 #

4 PM

Cycling 1:36:00 [3] 23.9 km (14.9 kph) +490m
ahr:152 max:170

Solo afternoon ride on Stromlo. Tried a couple of new tracks near home which were pretty cool then did a big loop down to Brittle Gums and back over the summit. Wrists were getting tired near the end and coming down Luge found myself literally pulling on the breaks as hard as I could to little effect. Yet another reason to buy a new bike.

Thursday Jan 25, 2018 #

Event: Sprint Canberra (5 day entry)

1 PM

Running 34:00 [3] 6.5 km (5:14 / km)
ahr:138 max:169 shoes: Asics DS Trainer 19

Shitty little run out toward Black Mountain Peninsula. Achilles is shit. Over it. Finished with a quick visit to the gym for 'rehab'.

Isotonics 3 x 8 @ 30kg.

5 PM

Cycling (Commute) 33:15 [3] 14.5 km (26.2 kph) +200m
ahr:147 max:170

Tried to keep it really easy but couldn't keep HR down on the final climb.

Tuesday Jan 23, 2018 #

6 AM

Running 29:30 [3] 5.3 km (5:34 / km) +75m 5:12 / km
shoes: Salomon Sense Ride

Easy jog to the Stromlo track then some dynamic stretching and bounding. This was scheduled for yesterday but the achilles was more sore than I wanted so I decided to take another day's rest. I was planning an early rest day this week anyway to synchronise my schedule with Fri and Sun runs at Sprint Canberra. It seems that it was a good idea in any case as the achilles felt much better - but still not good - today.

Double leg bounding 3 x 5

Monday Jan 22, 2018 #

8 AM

Cycling (Commute) 30:30 [3] 14.1 km (27.7 kph) +150m
ahr:148 max:167

To work. Legs a bit tired from yesterday and bum a bit sore.

Sunday Jan 21, 2018 #

8 AM

Cycling 1:10:00 [3] 16.6 km (14.2 kph) +210m
ahr:141 max:166

Ride at Sparrow with dad and a couple of his riding buddies, who happen to be my sister's ex-boyfriends. I rode dad's dualie, which is an old Scott that was set up for XC and quite different to ride than my old Trek. I felt pretty unsteady for the first 20min but eventually found my mojo and was able to keep up with the others. Good fun day out.

Saturday Jan 20, 2018 #

8 AM

Running warm up/down 12:00 [3] 1.9 km (6:19 / km)
shoes: Asics DynaFlyte

Warm up. Not quite long enough for the achilles to settle but as the plan was to run with dad for the first half at about 5min/km I figured I was good to go.

Running race 23:16 [4] 5.0 km (4:39 / km) +30m 4:31 / km
ahr:160 max:179 shoes: Asics DynaFlyte

Burley Griffin Parkrun debut with a Parkrun PW. Achilles program allows me to do medium intensity but given I'd already done 3 runs this week in a new phase of the program I wasn't sure how it was going to cope. So the plan was to run with my dad on his Parkrun debut at 5min/km until half-way at which point we'd both see how we were feeling and decide how to run the rest. I was feeling good so accelerated to a pace that felt like it would be easy to hold till the end. That pace turned out to be 3.50ish and it was pretty easy to hold which was a nice surprise as I figured I only had 4min/km in me at the moment.

Thursday Jan 18, 2018 #

6 PM

Running 28:00 [3] 5.1 km (5:29 / km) +50m 5:14 / km
ahr:139 max:173 shoes: Salomon Sense Ride

Went down to the Stromlo track for my achilles rehab. Did a 4km warmup, the bounding and then a 1km warm down. The 1st km was walk/jog with Ewan before he went hunting for dinner for his pet praying mantis. Achilles not great, will have to assess the impact of the 'energy storage' aka plyometrics workouts after a rest on the weekend.

Double-leg bounding 3 x 5

Wednesday Jan 17, 2018 #

6 AM

Running 48:13 [3] 8.8 km (5:29 / km) +230m 4:51 / km
ahr:143 max:180 shoes: Salomon Sense Ride

Easy loop on east Stromlo with a few single tracks. Beautiful cool morning. Achilles pretty shit for the first 15min as usual. Had an appointment with Phil at Pivotal Therapy before work; another ripper massage, he worked my calves pretty damn hard.

Running 10:00 [2] 2.0 km (5:00 / km)
shoes: Asics DS Trainer 19

To and from the gym.

Isotonics 4 x 8 @ 30kg. Bit of soreness in the left one.

Monday Jan 15, 2018 #

12 PM

Running 52:00 [3] 10.5 km (4:57 / km) +260m 4:24 / km
shoes: Asics DynaFlyte

New phase of Achilles rehab started today and the first day is 'elastic loading' day and I'm allowed to run harder on these days. Started with an easy loop around Little Black Mountain and the did 2 x 4min @ 4min/km on 1.30 float and then 2 x 30s on 30s float. That 4 min/km is probably threshold pace at the moment. Saw a big echidna on Little Black.

Strength & Conditioning 10:00 [3]

Double leg hops 3 x 5 with a couple of minutes rest, followed by single leg isometrics to cool things off.

Sunday Jan 14, 2018 #

11 AM

Cycling 50:00 [3] 13.0 km (15.6 kph)

Easy family cycle around the central basin and wetlands with a stop at Max Brenner for a hot chocolate. The wind was ridiculous and for some reason the Captain Cook water jet was still on even though none of it was falling in the lake. We decided to ride through the spray copped a decent face battering.

Friday Jan 12, 2018 #

7 AM

Running 23:00 [2] 3.7 km (6:13 / km) +45m 5:52 / km
ahr:129 max:158 shoes: Asics DynaFlyte

Lame walk/jog because of a combination of getting up late and achilles being more sore. Took 15min to even start easing and 20min before it was good enough to feel like I was using normal running form. Calf release is obviously working as the Achilles pain has shifted medially.

1 PM

Note

Isotonics @ 30kg.

Thursday Jan 11, 2018 #

1 PM

Note

Isometrics @ 30kg followed by some more release work and stretching on my calves and back. Did this last night also and feeling quite loose now but still have the tightness in my lower back.

Wednesday Jan 10, 2018 #

7 AM

Running 43:00 [3] 8.4 km (5:07 / km) +110m 4:48 / km
shoes: Salomon Sense Ride

Easy one on fire trails plus 3 loops of the 1km x-country track. Achilles soreness never fully going away, again, but eased after 15min.

1 PM

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

To and from the gym. Debated whether it was worth logging but I need everything I can get. Achilles felt better for this than the morning's run.

Strength & Conditioning 30:00 [3]

Bumped up the single leg isotonic calf raises to 30kg and that went well. Since my back has improved quite a lot I also tried to some squats at 30kg trying hard for good form and avoiding going too deep, and that seemed to go okay as well. Followed it up with some foam rolling.

Listening to the Inside Running podcast again and really enjoying it. I particularly enjoyed the Shaun Creighton interview. The downside of this is it's making me want to get out and run some more km's which I can't do ...

Isotonics 4 x 8 @ 30kg
Squats 4 x 5 @ 30kg
Low row 4 x 5 @ 19kg (for something new)
4,3,3 chin ups

5 PM

Cycling (Commute) 32:00 [3] 14.6 km (27.4 kph) +205m

Ride home. Tried to take it easy but was feeling smashed again by Wright and the last hills were a struggle.

Tuesday Jan 9, 2018 #

8 AM

Cycling (Commute) 30:00 [3] 14.1 km (28.2 kph) +150m
ahr:149 max:168

In to work. It stormed in the afternoon so got a lift home instead of riding.

12 PM

Note

Isometrics @ 30kg

Monday Jan 8, 2018 #

1 PM

Running 36:00 [3] 7.3 km (4:56 / km) +50m 4:46 / km
ahr:149 max:172 shoes: Asics DS Trainer 19

Loop past the NMA and then to gym for calf work for the first time since Xmas. Achilles soreness never went away today; it eased after 10min and then started to come back after 20min.

Isotonics 4 x 8 @ 25kg

Friday Jan 5, 2018 #

8 AM

Running 34:00 [3] 7.0 km (4:51 / km) +50m 4:41 / km
shoes: Salomon Sense Ride

Run around the x-country track at Stromlo for a flatter run. Did a 1km loop and another 2.5km loop with all the trimmings.

Wednesday Jan 3, 2018 #

8 AM

Running 33:00 [3] 5.7 km (5:47 / km) +150m 5:07 / km
ahr:133 max:169 shoes: Salomon Sense Ride

Another Stromlo loop (will have to try a new direction). My Suunto says performance was back up to 55 but it felt like very hard work on the hills. Achilles soreness is up a bit too.

Tuesday Jan 2, 2018 #

8 AM

Cycling 1:00:00 [3] 10.0 km (10.0 kph) +150m
ahr:108 max:139

Ride on Stromlo with Ewan on a range of single track, some of it a little tricky for him but he persevered.

Monday Jan 1, 2018 #

9 AM

Running 53:00 [3] 10.0 km (5:18 / km) +235m 4:45 / km
ahr:148 max:178 shoes: Salomon Sense Ride

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