Training Log Archive: markgIn the 7 days ending Jan 6, 2019:
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Sunday Jan 6, 2019 #
9 AM
Note
(rest day)
Gait coaching with Lex. Did 3 laps of a hockey field to warmup, felt very heavy in the legs. Session was on excessive left arm swing again, stupid left arm.
Saturday Jan 5, 2019 #
8 AM
Running warm up/down 13:00 [2] 2.1 km (6:11 / km)
shoes: NB Fresh Foam Zante v4
Running tempo 19:23 [4] 5.0 km (3:53 / km) +25m 3:47 / km
ahr:175 max:181 shoes: NB Fresh Foam Zante v4
Burley Griffin Parkrun. Had planned to run this as a progressive tempo starting at 4:05 and dropping down to 3:45. Actually ran it as a regressive tempo starting at 3:36 and then steadying to a consistent 3:55-ish for the following kms. Oops! I started too close to the front and got caught in the usual reckless pace. On the plus side felt like I had a bit more in the tank if I'd been motivated, actually got a bit stuck behind a guy on the long final climb, so the time was somewhat encouraging.
Friday Jan 4, 2019 #
6 AM
Running 35:00 [3] 6.7 km (5:13 / km) +100m 4:52 / km
ahr:149 max:167 shoes: Salomon Sense Ride
Easy one on usual NW loop. Need a better name for it ... Feeling pretty warm already, on the way to a peak of 39, didn't believe it was only 21 as BOM claimed. Heel definitely feels a bit better this run compared to yesterday.
12 PM
Running warm up/down 11:00 [2] 2.0 km (5:30 / km)
shoes: Asics DS Trainer 19
Strength & Conditioning 1:00:00 [3]
Lighter session to ease the body back into it. Calves were harder than I expected.
Squat 3 x 5 @ 32., 40, 47.5kg
Deadlift 3 x 5 @ 30, 35, 40kg
Pull-ups 3 x 5
Push-ups 3 x 10
Low-row 3 x 8 @ 33kg
Seated calf raise 3 x 8 @ 12.5, 12.5, 10kg
Suitcase carry 3 full laps x 16kg each side
Squat 3 x 5 @ 32., 40, 47.5kg
Deadlift 3 x 5 @ 30, 35, 40kg
Pull-ups 3 x 5
Push-ups 3 x 10
Low-row 3 x 8 @ 33kg
Seated calf raise 3 x 8 @ 12.5, 12.5, 10kg
Suitcase carry 3 full laps x 16kg each side
Thursday Jan 3, 2019 #
6 AM
Running 35:00 [3] 6.5 km (5:23 / km) +60m 5:09 / km
ahr:134 max:159 slept:8.0 shoes: NB Fresh Foam Zante v4
Aaaah, how good are early morning runs before it gets hot! Down to the XC track for a couple of laps jogging. Energy level not great and would have been happy to stop at 20min!
4 PM
Note
Physio visit. Cathy picked up a stiff L subtalar joint and did some mobilisation work. Hopefully will relieve the heel pain I've been getting.
Wednesday Jan 2, 2019 #
9 AM
Cycling 1:00:00 [3] 15.0 km (15.0 kph) +225m
'Nother Stromlo ride. Started with Ewan, riding Breakout and down to the car park then Ewan went home via the bike path and I did the full climb and then home via Skyline, Luge and Slant 6. Feeling a lot more confident than yesterday and rode a few obstacles and one A-line on Luge. Unfortunately some sure-fire Strava PRs went unrecorded thanks to the clown in charge of my GPS failing to restart it after stops.
Tuesday Jan 1, 2019 #
5 PM
Cycling 27:00 [3] 6.0 km (13.3 kph) +155m
Short mtb ride on Stromlo in 34°. Was my first time up Blue Tongue and the lower part of Heart Braker up to Skyline. Feeling rusty and timid, had to walk it through a few obstacles. It was also my first time down Skyline and Luge on the Fathom - was slow down Luge but much more comfortable than on old bike. I know I'm late to this party but disc brakes are awesome!