Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: markg

In the 7 days ending Feb 24, 2019:

activity	#	time	miles		km		+m
Running	6	3:55:00	26.16	(8:59)	42.1	(5:35)	560
Strength & Conditioning	3	2:05:00
Orienteering	1	31:04	3.11	(10:00)	5.0	(6:13)	170
Total	8	6:31:04	29.27		47.1		730

2:11

0:00

» now

Sunday Feb 24, 2019 #

7 AM

Running long 1:16:00 [3] 14.0 km (5:26 / km) +340m 4:50 / km
ahr:128 max:168 shoes: Salomon Sense Ride

Long run around Stromlo. Never felt good, was just a grind, so didn't try to push it out to 90min. Seemed to be puffing hard the whole time although HR was low. Maybe the strap is getting dodgy, there have been a few other signs of that ... Ankle fine but right knee is still not too happy ...

Saturday Feb 23, 2019 #

Note
(rest day)

Feeling tired and unenthused today.

Friday Feb 22, 2019 #

8 AM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Asics DS Trainer 19

Strength & Conditioning 45:00 [3]

Bloody hell the gym takes a long time. Tried to fit one in before work again. Thus late for work ... Week 3, squats. Knee feeling better but a bit creaky to begin and a bit snappier than usual so wasn't sure how this would go. Worked out during the warm-up sets that trying to pushing the ground apart with my feet made it feel okay and kept going.

Squats 5, 3, 1 @ 65, 72.5, 80kg (+1)
Single leg RDL 4 x 5 @ 18kg
Straight leg calf raise 4 x 6 @ 50kg

12 PM

Running 47:00 [3] 8.6 km (5:28 / km) +180m 4:57 / km
shoes: Mizuno Wave Rider 22

LBM w/Tomas

Thursday Feb 21, 2019 #

8 PM

Strength & Conditioning (Core) 20:00 [3]

Core + isometrics. Had a massage today, quads and knee feeling better already.

Wednesday Feb 20, 2019 #

7 AM

Running 31:00 [3] 6.1 km (5:05 / km) +40m 4:55 / km
shoes: Mizuno Wave Rider 22

Had to drop Ewan at school early for camp and decided the best way to spend the time before work was with a run. Started to feel my knee right at the end.

5 PM

Orienteering tempo 31:04 [4] 5.0 km (6:13 / km) +170m 5:19 / km
(injured) shoes: Inov8 X-Claw 275

Twilight at Aranda Bushlands. Plan was a steady run on the training course, which had the line features removed. Rolled my R ankle on the way to #6, hobbled for a couple of minutes before it eased off but didn't push the pace afterwards to be safe. Nav generally good. Was careless with direction leaving #9 then aimed off too much for safety, and was also careless down the hill to the last one and wasn't quite on the line I needed to be on. Feeling quite good moving through the forest, positive signs, but was still weak on the steep uphill.

Tuesday Feb 19, 2019 #

6 AM

Running 1:00:00 [3] 9.4 km (6:23 / km)
ahr:128 max:161 shoes: NB Fresh Foam Zante v4

Warm-up, dynamic stretching, strides, single-leg bounding, 1km jog, 4 x 100 w/2min walk, 1 x 400m, cool-down. A slight progression both in pace and efforts from last week. Attempted a second 400m but got a little nervy twitch in left hammy after 100m and canned it. Knee seemed okay throughout.

12 PM

Running warm up/down 11:00 [2] 2.0 km (5:30 / km)
shoes: Asics DynaFlyte

Strength & Conditioning 1:00:00 [3]

Week 3, deadlift day. Could feel my knee running over and noticed it during the lunges but it didn't get worse.

Deadlift 5, 3, 1 @ 57.5, 65, 72.5kg (+2)
Chin-ups 4 x 5
Seated calf raise 4 x 6 @ 15kg
Low row 3 x 8 @ 40kg
Reverse lunge 4 x 5 @ 18kg
Pushups 3 x 12
Suitcase carry 3 laps @ 20kg

Monday Feb 18, 2019 #

Note
(rest day)

« Earlier | Later »