Training Log Archive: markgIn the 7 days ending Mar 18, 2018:
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Sunday Mar 18, 2018 #
Note
(rest day)
Rest day. Achilles feeling better today than yesterday but calves are sore.
Saturday Mar 17, 2018 #
2 PM
Orienteering 1:10:00 [3] 8.2 km (8:32 / km) +230m 7:29 / km
shoes: Inov8 X-Claw 275
Red 3 at Collector Hill. Turned into an epic thanks to the fallen logs, heat, and my lack of fitness and focus. Was just plodding around but even then struggled to keep moving. Got a bit of asthma after 20min. Was very lazy with my navigating and paid the price several times, probably lost 10min all up.
Running warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: Inov8 X-Claw 275
Friday Mar 16, 2018 #
12 PM
Note
Isotonics 3 x 8 @ 25kg
Achilles was progressively sorer over the last couple of mornings so I've kept the weight steady to see if the body catches up. I was considering starting energy storage again next week but will have to see how it goes after a rest on Sunday.
No run today as I'm going to orienteering tomorrow. Exciting! First orienteering since the Canberra sprints and first in the bush since Aus long champs.
Achilles was progressively sorer over the last couple of mornings so I've kept the weight steady to see if the body catches up. I was considering starting energy storage again next week but will have to see how it goes after a rest on Sunday.
No run today as I'm going to orienteering tomorrow. Exciting! First orienteering since the Canberra sprints and first in the bush since Aus long champs.
Thursday Mar 15, 2018 #
12 PM
Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
Strength & Conditioning 45:00 [3]
slept:6.5
Calf isometrics 4 x 40s @ 30kg
Squats 4 x 5 @50kg ↑
Deadlift 4 x 5 @ 40kg
Chin-ups 3 x 3
Push-ups 3 x 6
Low row 3 x 8 @ 26kg ↑
Reverse lunge 4 x 5 @ 17kg (no step)
Squats 4 x 5 @50kg ↑
Deadlift 4 x 5 @ 40kg
Chin-ups 3 x 3
Push-ups 3 x 6
Low row 3 x 8 @ 26kg ↑
Reverse lunge 4 x 5 @ 17kg (no step)
Wednesday Mar 14, 2018 #
12 PM
Running 10:00 [3] 2.0 km (5:00 / km)
To the gym and back to work. Not really loggable running but I'm justifying it on the basis of it being a high percentage of my weekly total!
Isotonics 3 x 8 @ 25kg
Isotonics 3 x 8 @ 25kg
5 PM
Running 38:00 [4] 7.5 km (5:04 / km) +70m 4:50 / km
ahr:158 max:177 slept:5.5 shoes: Salomon Sense Ride
Proper run ... well, if you consider lame walk-jog proper. 4 x 8min, 1min walk on the track at Stromlo. On's were 4.35-4.55/km - a bit faster than my recent runs. Legs felt good but lungs told me I was working and the HR data bears it out. I'm a bit disturbed that my HR only dropped to 141 during the 3rd minute of walking. Possibly a touch of paratenonitis today also.
Tuesday Mar 13, 2018 #
12 PM
Note
Isometrics 4 x 40s @ 30kg
Quads sore from the downhill yesterday.
Quads sore from the downhill yesterday.
Monday Mar 12, 2018 #
10 AM
Running 26:00 [3] 4.8 km (5:25 / km) +40m 5:12 / km
slept:9.0 shoes: Salomon Sense Ride
Camped Sunday night at Honeysuckle with Ewan and dad, and the following morning we drove down to the Orroral Ridge, parked, and walked up and down having a poke around in the rocks. I then ran back to the campground doing 5 min jog, 1 min walk again. All good except my legs aren't used to such big descents.