Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: markg

In the 7 days ending Oct 21, 2018:

activity

time

miles

Running

4:48:30

36.29

(7:57)

58.4

(4:56)

525

Strength & Conditioning

30:00

Total

5:18:30

36.29

58.4

525

averages - sleep:8.1

1:33

0:00

» now

Sunday Oct 21, 2018 #

7 AM

Running long 1:33:30 [3] 19.1 km (4:54 / km) +265m 4:35 / km
ahr:147 max:169 slept:8.25 shoes: Salomon Sense Ride

Pipeline track loop from home. Beautiful morning and had a slight tailwind along pipeline so was rolling quite well along there. Felt good today and finished quite strong. Another week around 60km and doing okay (except for the calcaneal nerve stuff which is still hanging around)

Saturday Oct 20, 2018 #

Note
(rest day)

Bad weather and other life stuff so no run. No harm in an extra day's rest.

Friday Oct 19, 2018 #

12 PM

Running 45:00 [3] 8.0 km (5:38 / km)
ahr:140 max:159 shoes: Asics DynaFlyte

30' easy followed by hill bounding and 2 (!) x hill sprints. Hopefully there will be no Achilles soreness from that.

Thursday Oct 18, 2018 #

12 PM

Running warm up/down 18:00 [3] 3.9 km (4:37 / km)
ahr:157 max:170 shoes: Salomon Sense Ride

Running late so more tempo than warm-up

Running intervals 22:30 [4] 5.4 km (4:10 / km)
ahr:169 max:181 shoes: Salomon Sense Ride

Industry Group intervals at Reid Oval. Session was 5 × ½ lap × easy, med, hard. Small group with just Sam and Peter from the regulars and visiting coaches Fred and Saara. Tired from a poor night's sleep and sore from the gym yesterday so wasn't planning to go very hard. Messed up my pace on the first by running 'med' pace during an 'easy' half lap trying to keep chatting with Sam and Fred, so the first lap and a half was all about the same pace but after that settled in into quite easy 'easy' pace of 4:40, and 3:55 med and 3:35 hard paces.

Running warm up/down 23:00 [3] 4.7 km (4:54 / km)
ahr:156 max:171 shoes: Salomon Sense Ride

Back to work with Sam and Peter. Feeling pretty stuffed by the time I was done.

Wednesday Oct 17, 2018 #

12 PM

Running warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: Asics DynaFlyte

Strength & Conditioning 30:00 [3]

Short and easier one after a few weeks break.

Squats 4 x 5 @ 65kg
Deadlift 4 x 5 @ 50kg
Chin-ups 3 x 5
Push-ups 3 x 10
Seated calf isotonics 3 x 4 @ 15kg - did a combo of partial reps 4 times

Tuesday Oct 16, 2018 #

12 PM

Running 42:30 [4] 8.7 km (4:53 / km) +220m 4:20 / km
ahr:155 max:174 slept:8.0 shoes: Asics DynaFlyte

Craney's loop w/Craney. Had a good chat about the new visiting coaches, the ageing Cockies demographic and how to grow old disgracefully while orienteering. Was working pretty hard up the hills again but better than last time.

Monday Oct 15, 2018 #

1 PM

Running 32:00 [3] 6.6 km (4:51 / km) +40m 4:42 / km
shoes: Asics DynaFlyte

Easy lap of Black Mtn Peninsula. Felt okay after yesterday except my left calf was getting all sorts of tight and actually felt sore after I finished. Forgot my watch today and recorded the run using the Suunto app on my phone. The trace looks okay but the pace is up and down like a yo-yo and Strava calculated 180m ascent from it!

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