Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: markg

In the 7 days ending Sep 9, 2018:

	activity	#	time	miles		km		+m
	Running	5	3:02:30	22.99	(7:56)	37.0	(4:56)	545
	Orienteering	1	31:09	3.17	(9:50)	5.1	(6:06)	175
	Strength & Conditioning	1	30:00
	Cycling	1	26:00	4.54	(10.5/h)	7.3	(16.8/h)	145
	Total	7	4:29:39	30.7		49.4		865
averages - sleep:8

1:15

0:00

» now

Saturday Sep 8, 2018 #

8 AM

Running 48:00 [3] 9.1 km (5:16 / km) +230m 4:41 / km
ahr:144 max:162 slept:8.0 shoes: Salomon Sense Ride

Easy one out the west side of Stromlo. Feeling good except for lower back tightened again. Good ave HR for a run with hills.

Friday Sep 7, 2018 #

6 AM

Running 35:30 [3] 6.5 km (5:28 / km) +170m 4:50 / km
shoes: Salomon Sense Ride

Easy hilly run around Stromlo. Haven't run early in a while and it's nice that the sun was up already. Feeling the effects of a few hard sessions with tight left calf/achilles, right groin, and the back, which is continuing to be problematic. Need a massage and some more stretching.

1 PM

Running 22:00 [3] 4.9 km (4:29 / km)
shoes: Asics DynaFlyte

Work to physio return

Thursday Sep 6, 2018 #

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

Side plank 3 x 50s
McGill Crunches 3 x 10 w/4s hold
Bird dogs 6 x 30s
Wall-ball press glute medius thing 3 x 30s
3-point glute medius thing 15reps

Plus some rolling and massage.

Wednesday Sep 5, 2018 #

8 AM

Cycling 26:00 [3] 7.3 km (16.8 kph) +145m

Celebrated a work at home day with a short lap of Stromlo. Still don't feel completely at home on the 29er but I'm knocking over my own Strava times anyway.

12 PM

Running warm up/down 18:00 [3] 3.9 km (4:37 / km) +65m 4:16 / km
shoes: Inov8 X-Claw 275

From home to the event in terrain through Stromlo and back.

Orienteering 31:09 [3] 5.1 km (6:06 / km) +175m 5:13 / km
shoes: Inov8 X-Claw 275

Midweek event at Bluetts West. Plan was to practise changing speed through controls: slow for better map reading and then executing fast. Actually made myself walk while I planned the leg, unless I'd done it already. Anyway, it went ok; generally too easy for good training. Lost a bit of time on a control in an area of unmapped blackberry and another one which seemed a bit dodgy.

Tuesday Sep 4, 2018 #

12 PM

Running warm up/down 12:00 [3] 2.6 km (4:37 / km) +30m 4:22 / km
ahr:155 max:168 shoes: Asics DynaFlyte

Work to the session, tempo'ed most of it to ensure I got there on time.

Running intervals 26:00 [4] 6.4 km (4:04 / km)
ahr:167 max:179 shoes: Asics DynaFlyte

3 x 5min (90s) with Jase, Marty, Leaney and Jacob down by the lake plus jogging while the others did a 4th rep. Good to do a session with a group about my pace; Jase in particular was running at a good pace for me. My pace was better than I expected (3:35, 3:36, 3:33) particularly with first 2 into a headwind. Was definitely pushing more than in my short session last week.

Running warm up/down 21:00 [3] 3.6 km (5:50 / km) +50m 5:27 / km
ahr:142 max:164 shoes: Asics DynaFlyte

Short cool-down with the groups then back to work with hill bounding from the Acton underpass. First hill bounding since before back played up but it seemed to go okay. Calves feeling really dead from the session.

Hill bounding 3 x 20 dbl strides

Monday Sep 3, 2018 #

Note
(rest day)

Achilles stiff and sore again ...

« Earlier | Later »