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Training Log Archive: markg

In the 31 days ending May 31, 2018:

	activity	#	time	miles		km		+m
	Running	22	9:02:30	60.46	(8:58)	97.3	(5:35)	780
	Orienteering	6	4:55:34	28.83	(10:15)	46.4	(6:22)	1185	47 /	64c	73%
	Strength & Conditioning	7	3:12:00
	Stretch & Massage	1	1:00:00
	Cycling	1	1:00:00	8.26	(8.3/h)	13.3	(13.3/h)	200
	Total	31	19:10:04	97.56		157.0		2165	47 /	64c	73%
averages - sleep:7.4

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Thursday May 31, 2018 #

12 PM

Running 34:00 [3] 6.1 km (5:34 / km) +100m 5:09 / km
shoes: Asics DS Trainer 19

Warmup through Botanic Gardens, then hill bounding, then to the gym. Bit of lateral Achilles pain - I think it's the pain caused by tight calves. Bounding felt good. Interestingly when in the 2nd and 3rd reps I switched from a big arm swing, which I though was helping me be powerful and drive hard off the ground, to my new arm swing and finished several metres higher up the hill!

Hill bounding 3 x 20 double steps

Strength & Conditioning 30:00 [3]

Short session due to time constraints.

Squats 4 x 5 @ 60kg
Chinups 3 x 5
Deadlift 4 x 5 @ 50kg
Pushups 3 x 12
Low row 3 x 8 @ 33kg

Forgot what I had been doing and accidentally reduced the squat weight. I'm ready to increase the deadlift weight too.

Wednesday May 30, 2018 #

12 PM

Running 11:00 [3] 2.2 km (5:00 / km)
shoes: Asics DS Trainer 19

To the gym and back with some strides on the way back trying to get a feel for this new running cue at different paces. Feels different but good.

Isotonics 3 x 8 @ 15 kg

Tuesday May 29, 2018 #

12 PM

Running 31:00 [3] 6.2 km (5:00 / km)
ahr:150 max:162 slept:8.0 shoes: Asics DS Trainer 19

Easy NMA loop practising foot lifting cue, which I blame for running this a little faster than I should have. Gym afterwards.

Isometrics 4 x 40s @ 55kg

8 PM

Strength & Conditioning (Core) 20:00 [3]

Bent side leg raises 3 x 2:30
Side plank 3 x 40s
Bird dog 3 x 30s
McGill crunches 3 x 5 with 3s pause
Plus back work.

Monday May 28, 2018 #

7 AM

Running 42:00 [3] 6.7 km (6:16 / km) +150m 5:38 / km
ahr:137 max:162 shoes: Salomon Sense Ride

Easy loop with hills on Stromlo with hill bounding. Was trying out my new running cue but was having trouble getting the rhythm right.

Hill bounding 3 x 20 double strides

3 PM

Cycling 1:00:00 [1] 13.3 km (13.3 kph) +200m

Family ride around Wright and Coombs. A bit chilly. Ewan did well.

Saturday May 26, 2018 #

11 AM

Orienteering 28:50 [4] *** 5.3 km (5:26 / km) +160m 4:44 / km
ahr:165 max:176 spiked:14/16c slept:8.0 shoes: Inov8 X-Claw 275

MetrO at Farrer Ridge. Did half the green course coaching Ewan and Tom and then ran the O1. I was having an easy week after two big ones my aim was just to be steady and clean and not kill myself, and was pleased to get it right on both accounts. Amazing how rewarding it is to run clean even on an orange course on a map like this. Also pleased to be only 3:30 down on Craney, even if he did it in the middle of a 16km tempo - I even stole a few splits from him :D The kids did well, the focused on the coaching and didn't make any mistakes.

3 PM

Note

Another session with Lex. My next cue is a little foot lift on the start of the forward leg swing, timed with the start of the rearward movement of my arm. Felt very prancy but switching back to my own style it felt like I was running with weights on my feet, so feels like it is more mechanically efficient. Could be a challenge for my chronically tight psoas and TFLs.

Friday May 25, 2018 #

1 PM

Running warm up/down 16:30 [2] 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

Thursday May 24, 2018 #

12 PM

Running 35:00 [3] 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

Wednesday May 23, 2018 #

12 PM

Running 36:30 [3] 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

Tuesday May 22, 2018 #

1 PM

Running 29:30 [3] 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

Monday May 21, 2018 #

Note
slept:7.5 (rest day)

Don't feel too bad today. No muscle soreness, achilles just a little stiff this morning.

Sunday May 20, 2018 #

10 AM

Orienteering race 2:18:00 [4] *** 18.6 km (7:25 / km) +600m 6:23 / km
ahr:162 max:173 spiked:23/27c slept:8.0 shoes: Inov8 X-Claw 275

Tipperary Springs Long NOL. 17th. Started this with a bang, making no less than 3 separate mistakes on the way to the 1st control. Had a good think then about whether to keep going or not, always figured this was going to be 2hrs, but decided it the lost time didn't really make any difference. Simon caught me 6min! just after #1, I kept him in sight for 2 controls, then I started overhauling Richard Goonan, who had started 2min behind me. I eventually shook him for good on the way to #8 after losing 1.30 at #7 (could anyone read that mining detail?) and dropping behind him once again. I plodded the rest of the course fairly steadily. Lost 1:45 at #12 (some contour detail was hidden under the circle) but otherwise didn't have any more trouble. Nerve pain started at 90min but it didn't slow me down any more then my legs already were. Achilles was good all the way through.

Was on the road 15 min after finishing, was home about 10:30pm - long day. I prefer flying to these things! Now for some rest and a return to a sane progression of training load!

Saturday May 19, 2018 #

2 PM

Running warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Inov8 X-Claw 275

Orienteering race 38:21 [5] 6.7 km (5:43 / km) +135m 5:12 / km
ahr:176 max:183 spiked:10/21c slept:8.0 shoes: Inov8 X-Claw 275

Vic Middle Champs & NOL at Inside the Fence. 20th excluding the juniors! Had a reasonable run but had too many 10-15s hesitations and errors. Thought I was being cautious pace-wise - I was wary after a scrappy run last weekend - but my average HR says otherwise. Really enjoyed it but don't think I've ever had a race with such a large difference between how I felt about it and my result. I'll need to get some proper fitness back, not to mention some technical competence, to have a hope of making a dent on a course like this.

Friday May 18, 2018 #

Event: NOL 9 & Vic Middle Champs - Yorkshire Hill, Bendigo

Thursday May 17, 2018 #

6 AM

Running 41:00 [3] 7.0 km (5:51 / km) +75m 5:34 / km
ahr:140 max:157 slept:7.0 shoes: Salomon Sense Ride

Jog around the x-country track with hill bounding exercises at the pimple. No morning pain at all today! ... but there was still nerve pain while running. It's not quite following the improvement trajectory I was hoping or expecting after my experience the previous week.

Uphill bounding 3 x 20 double strides

12 PM

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

Strength & Conditioning 30:00 [3]

Shortened strength session. Kept all the weights the same but dropped the single leg stuff.

Squats 4 x 5 @ 65kg
Chinups 3 x 5
Deadlift 4 x 5 @ 50kg
Pushups 3 x 12
Low row 3 x 8 @ 33kg

Wednesday May 16, 2018 #

1 PM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
slept:7.0 shoes: Asics DS Trainer 19

To the gym and back practising good arm swing. Little bit of nerve pain.

Isotonics 3 x 8 @ 15kg

Tuesday May 15, 2018 #

1 PM

Running 30:00 [3] 5.6 km (5:21 / km)
ahr:146 max:159 slept:7.75 shoes: Asics DS Trainer 19

Practising funny arms. Not too hard to do, just need to concentrate on not straightening my elbows and driving back with my elbows not my shoulders. Achilles a bit sore this morning; during the warmup there was nerve pain. Finished off at the gym for foam rolling and calves.

Isometrics 4 x 40s @ 52.5kg

8 PM

Strength & Conditioning (Core) 20:00 [3]

Glute medius and the McGill big three, plus my thoracic work.

Monday May 14, 2018 #

Note
slept:8.0 (rest day)

Had to force myself to have a rest - wanted to get out and try funny arm swings - but I skipped the usual rehab rest day yesterday so knew I had to have one. Achilles felt good this morning which is awesome but some of that lateral tightness is back.

Sunday May 13, 2018 #

Event: ACT Middle Distance Championships: ACT League #6 & NSW League #6, Orroral C

11 AM

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Inov8 X-Claw 275

Orienteering race 46:32 [5] 6.3 km (7:23 / km) +240m 6:12 / km
ahr:169 max:177 shoes: Inov8 X-Claw 275

ACT Middle Champs. 7th, 8:14 behind Doyley. Legs tired today, no strength on the hills and my navigation was rusty, I think I've got out of the habit of reading contours. Lost small amounts of time through the first half (3, 4, 6, 7, 8) allowing Jarrah to catch me 2 minutes by the time we hit the gunge. Managed to keep Jarrah in site, lost more time at 14, and then caught him mid-way to 16. Unfortunately I wasn't where I thought I was was and we were running in slightly different directions and I completely lost confidence. Saw Jarrah and Lazydave shooting out from where I thought the control would be but couldn't read the rock (and the veg mapping was pretty awful) and took another minute to find it. To add insult to injury I stuffed the last control. Was probably on for high 42 without errors. Has made me consider how much of a physical and technical challenge next weekend is going to be.

4 PM

Note

Had a gait analysis by Lex Anderson from The Balanced Runner. This was really interesting and I'm looking forward to working through the issues he found. Lex basically destroyed my running form (nicely though). Apparently, my running form is a testament to the body's ability to find ways to make things work when some part isn't doing its job properly. I run really lopsidedly: pelvis rotated anti-clockwise, left shoulder back, right shoulder forward, legs not moving through in line, weight distribution bad, etc. First task is to take control of my arm swing and upper body movement. The corrected movement feels slightly odd, almost stiff through my body with the elbows swinging out to the sides more. I imagine that I look like Mat McGuire when I'm doing it.

Saturday May 12, 2018 #

Event: ACT Sprint Distance Championships: ACT League #5 & NSW League #5, Canberra

1 PM

Running warm up/down 20:00 [3] 3.2 km (6:15 / km)
shoes: Inov8 X-Claw 275

Warm up and then short cool down with Marty. Cool down averaged 4.45/km pace :)

2 PM

Orienteering race 17:41 [4] 3.7 km (4:47 / km)
ahr:177 max:183 shoes: Inov8 X-Claw 275

ACT Sprint Champs at Canberra Grammar School. 4th, 1:24 behind Craney. Had a pretty good run; had a number of small losses, nothing that winsplits could pick up, but an accumulated loss of about 30s. Pretty pleased to be that close to the front given how little running I've done of late. At the previous sprint here, the 2013 Aus Sprint Champs, I was 1:45 behind Craney, I suspect that says more about his family developments than any improvement I've made. Achilles was good, even with lots of bounding up stairs, and heel nerve pain seems to be settling. Overall I really enjoyed this.

Friday May 11, 2018 #

1 PM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)

To the gym and back. Calves plus rolling today. Glutes pretty sore from weights yesterday. In hindsight increasing squat weight after a week off was not the smartest idea.

Isometrics 4 x 40s @ 52.5kg

Thursday May 10, 2018 #

6 AM

Running 32:00 [3] 5.2 km (6:09 / km) +165m 5:19 / km
ahr:126 max:163 slept:7.25 shoes: Salomon Sense Ride

Easy loop on Stromlo fire trails plus uphill bounding, new plyo exercise. Heel better than Tue but still did a fair bit of walking in the first 10min. Achilles a bit sore to begin.

3 x 10 steps uphill bounding

1 PM

Strength & Conditioning 50:00 [3]

Feeling smashed again after this. Found it particularly difficult to balance during the single leg RDLs which I do last in conjunction with the lunges. Squats are nearly at body weight.

Squats 4 x 5 @ 65kg ↑
Chinups 3 x 5
Deadlift 4 x 5 @ 50kg
Pushups 3 x 12
Low row 3 x 8 @ 33kg
Reverse lunges 4 x 5 @ 18kg
Single leg RDL 4 x 5 @ 18kg ↑

Running warm up/down 11:00 [2] 2.0 km (5:30 / km)
shoes: Asics DS Trainer 19

Wednesday May 9, 2018 #

1 PM

Note
slept:8.0

Visit to the physio today. Heel pain is from the calcaneal nerve related to my back and shoulder. Nothing boney or tendony which is good but have to deal with sitting posture which will be a challenge. Good news for running the NOL in a couple of weeks.

Monday May 7, 2018 #

12 PM

Running 33:00 [3] 5.3 km (6:14 / km)
ahr:137 max:169 shoes: Asics DS Trainer 19

Lunch run. Started badly and mostly walked for the first 15min because the heel pain was flaring. Then I ran into Craney and had a chat for a few minutes and the heel was good afterwards. It started to get a bit sore by the end but okay for plyos.

3 x 5 single leg hops

Saturday May 5, 2018 #

10 AM

Running warm up/down 12:00 [3] 1.0 km (12:00 / km)
shoes: Inov8 X-Claw 275

Orienteering 26:10 [4] 5.8 km (4:31 / km) +50m 4:20 / km
ahr:167 max:177 slept:4.5 shoes: Inov8 X-Claw 275

Junior event at Weston Park. I took Ewan and Tom along and they insisted on doing a green course by themselves, took them a little while but they seemed happy. I did a pretty steady effort on the O1, had a bit of trouble seeing the flag at #2 but fine otherwise, perhaps not running on the line as well as I should. Achilles and heel felt pretty good, better than most recent runs. Calves tightened up a lot afterwards though.

8 PM

Stretch & Massage 1:00:00 [3]

Working the knots out my calves.

Friday May 4, 2018 #

12 PM

Running 31:00 [3] 6.3 km (4:55 / km) +40m 4:46 / km
ahr:155 max:170 shoes: Asics DS Trainer 19

To the gym for calves then a lap out toward the NMA.

Isometrics 3 x 40s @ 50kg

Thursday May 3, 2018 #

10 PM

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

Missed both a run and the gym because of a lunch and replaced it with a core session. Tried a couple of different things and followed up with some hip stretching.

Bent side leg raises 3 x 2:30
Planks 3 x 30s (front and sides)
3 x 10 Mcgill curl ups
Bird dogs

Wednesday May 2, 2018 #

12 PM

Running 32:00 [3] 5.8 km (5:31 / km) +50m 5:17 / km
ahr:134 max:158 slept:8.5 shoes: Asics DS Trainer 19

Easy jog and then calf strength. Bailed after 8min as left heel was really painful but then managed to jog downhill and after 15min it had resolved.

Seated calf raise 3 x 8 @ 12.5kg

Tuesday May 1, 2018 #

8 PM

Strength & Conditioning (Core) 12:00 [1]
(sick)

At home today, first with tradesman and then feeling coldy so just kept working from home. Skipped full core session and just did the gluteus medius work - noticed how much easier that is now then when I first started it.

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