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Training Log Archive: markg

In the 7 days ending Jun 17, 2018:

	activity	#	time	miles		km		+m
	Running	6	4:08:30	28.71	(8:39)	46.2	(5:23)	985
	Strength & Conditioning	2	1:30:00
	Orienteering	1	34:04	3.67	(9:18)	5.9	(5:46)	145
	Total	7	6:12:34	32.37		52.1		1130
averages - sleep:7.8

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Sunday Jun 17, 2018 #

7 AM

Running long 1:41:00 [3] 19.1 km (5:17 / km) +410m 4:47 / km
ahr:138 max:160 slept:8.0 shoes: Salomon Sense Ride

Long run from home through Coombs, over to Green Hills (does anybody call it that any more?), Butters Bridge and home. Tried to run the pipeline trail along the river but got too high and took a rambly route through the pines that dumped me into some farmer's paddock, oops. Was a bit stiff in right lower back and left hammy, left heel was slightly uncomfortable the whole time but had good moments where I found myself moving along a littler faster than I was expecting.

Saturday Jun 16, 2018 #

10 AM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Inov8 X-Claw 275

Orienteering tempo 34:04 [4] 5.9 km (5:46 / km) +145m 5:09 / km
shoes: Inov8 X-Claw 275

MetrO at Black Mtn. Good fun hit out on a nice course but not happy with my run. Felt slow and weak and was executing my plans badly or not planning properly. Even so it went alright, was only a minute behind inter-state raider Rob Preston, and most of that came on the last control where I pussy-footed through the deep gullies and then was a little high.

Friday Jun 15, 2018 #

1 PM

Running 35:00 [3] 6.5 km (5:23 / km) +190m 4:42 / km
ahr:146 max:170 slept:6.75 shoes: Salomon Sense Ride

Easy one around the Botanic Gardens with hill bounding. Moved 50m up the road from where I was doing them before and found a good consistent stretch climb to do it on. Didn't feel too sharp in the legs today though after the strength session at the gym yesterday.

Hill bounding 3 x 40 dbl strides

Thursday Jun 14, 2018 #

12 PM

Running warm up/down 11:00 [2] 2.0 km (5:30 / km)
slept:7.0 shoes: Asics DS Trainer 19

Strength & Conditioning 1:00:00 [3]

Changed up the calf raise work again, switched to the leg press machine for a straight leg calf raise. I'm trying to isolate the gastroc's more, hopefully more strength in the left will mitigate this calf tightness I'm getting.

Squats 4 x 5 @ 65 kg
Chinups 3 x 5
Deadlift 4 x 5 @ 55 kg
Pushups 3 x 12
Low row 3 x 8 @ 40 kg ↑
Reverse lunge 4 x 5 @ 18 kg
Single leg RDL 4 x 5 @ 18 kg
Straight leg isotonic calf raise 3 x 8 @ 35kg

Wednesday Jun 13, 2018 #

11 AM

Running 36:00 [3] 6.0 km (6:00 / km) +145m 5:21 / km
ahr:128 max:146 slept:8.0 shoes: Salomon Sense Ride

Working from home today so did an easy run in West Stromlo with dad. Legs felt bouncy.

Tuesday Jun 12, 2018 #

12 PM

Running tempo 50:30 [4] 9.6 km (5:16 / km) +240m 4:41 / km
ahr:150 max:172 slept:7.25 shoes: Asics DS Trainer 19

Tempo hilly run around Botanic Gardens, up and back on the ALJ Memorial trail, bounding at the NBG, then a couple of ~~tempo~~5km pace surges back to the office. Wasn't enthused before I went but got into it okay. Would prefer not to have heel niggle. Have made some good progress with the bounding. This hill is now too short and I'm hitting the flat at the top, about 60m in 40 double strides.

Hill bounding 40 double strides

8 PM

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

Bent side leg raise 3 x 2:30
Side planks 3 x 55s
McGill crunches 3 x 8 w/3s pause
Bird-dogs 3 x 30s

Monday Jun 11, 2018 #

Note
slept:9.5 (rest day)

Head was in a hole.

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