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Training Log Archive: Peter H

In the 7 days ending Feb 11:

activity # timemileskm+m
  Running5 5:07:54 42.0(7:20) 67.6(4:33) 197
  Running (Terrain/Soft)3 2:48:33 18.59(9:04) 29.91(5:38) 1061
  Aqua Jogging2 1:50:03
  Cycling2 1:09:34 111
  Strength & Conditioning2 55:00
  Orienteering1 53:59 6.01(8:58) 9.68(5:35) 171
  Drills2 10:13 0.83(12:16) 1.34(7:37) 3
  Total13 12:55:16 67.44 108.53 1543

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MoTuWeThFrSaSu

Sunday Feb 11 #

7 AM

Running 1:46:22 [2] 22.54 km (4:43 / km) +93m 4:37 / km
ahr:136 max:170 shoes: Asics Cumulus 19 (Black)

Easy long run on lots of single track along the Yarra. Lovely cool morning with some rain.
7 PM

Strength & Conditioning 20:00 [1]

Short one

Broom
SLDL
4x5
OH 20
Back 40
MB SL low-high

Saturday Feb 10 #

10 AM

Running 20:53 [1] 4.43 km (4:43 / km) +6m 4:41 / km
ahr:135 max:172 shoes: Nike Pegasus 32 (L Green)

Easy foot tester. Completely fine. I have no idea what's going on.
5 PM

Running 15:04 [2] 3.38 km (4:27 / km) +11m 4:23 / km
shoes: Asics DSTrainer 20 (Mental)

Drills 5:17 [1] 0.72 km (7:20 / km) +0m 7:19 / km
shoes: Asics DSTrainer 20 (Mental)

Running (VO2 Intervals) 30:53 [5] 7.7 km (4:01 / km)
shoes: Asics DSTrainer 20 (Mental)

Melbourne Uni

6x 800m [90'], 4x 400m [45'] at I.

This pace felt better than earlier in the week. Some heavy rain near the end was very refreshing.

Foot all good.

Running (Terrain/Soft) 14:00 [2] 3.24 km (4:19 / km) +9m 4:16 / km
shoes: Asics DSTrainer 20 (Mental)

Cycling 9:19 [2]

4km

Friday Feb 9 #

11 AM

Aqua Jogging 33:42 [2]
(injured)

For no very good reason at all the top of my L foot really hurt this morning, especially to walk on. My suspicion is something to do with the big toe tendons used for dorsiflexion (either extensor or flexor, can't remember). Pushing off the toe barefoot is the worst.

Bloody annoying to have another little thing crop up out of nowhere and I haven't even been doing anything silly. Other leg from previous tendonitis.

Tried aquajogging but it made it hurt more and was bad for most of the rest of the day.
5 PM

Cycling 1:00:15 [3] +111m
ahr:122 max:156

23km

So went out on the mountain bike instead. Pushed hard in a few places. Foot completely fine, and felt loads better afterwards. Tried a short jog up and down the road to test it after and it was fine. Complete mystery.

Thursday Feb 8 #

9 AM

Running (Terrain/Soft) 35:59 [2] 7.77 km (4:38 / km) +5m 4:37 / km
shoes: Asics Cumulus 19 (Black)

6 PM

Orienteering 53:59 [2] 9.68 km (5:35 / km) +171m 5:07 / km

Hanging and shadowing at Plenty Gorge. Great turnout tonight.

Wednesday Feb 7 #

8 AM

Running 1:21:58 [2] 17.71 km (4:38 / km) +76m 4:32 / km
ahr:138 max:169 shoes: Nike Pegasus 32 (L Green)

Easy along the Yarra to the east before it gets ridic hot.
3 PM

Aqua Jogging 1:16:21 [2]

Really quite pleasant being outside in the pool in this weather. Thermometer by the pool said 39.8 degrees. Another day like this and I reckon I could add an aqua belt tan line to my garmin one.

Tuesday Feb 6 #

1 PM

Running 15:42 [2] 3.37 km (4:40 / km) +7m 4:37 / km
shoes: Asics DSTrainer 20 (Mental)

Drills 4:56 [1] 0.62 km (7:57 / km) +3m 7:47 / km
shoes: Asics DSTrainer 20 (Mental)

Running (VO2 Intervals) 15:54 [5] 3.72 km (4:16 / km) +1m 4:16 / km
shoes: Asics DSTrainer 20 (Mental)

Melbourne Uni track

4x 800m, 90s rest.
2.23, 23, 23, 24.

Feel like I'm still getting used to going at this pace at the moment. Calf was good but not pushing the boat out too far.

Running (Reps) 6:06 [5] 1.47 km (4:09 / km) +2m 4:08 / km
shoes: Asics DSTrainer 20 (Mental)

4x 200m R

Running 15:02 [2] 3.28 km (4:35 / km) +2m 4:34 / km
shoes: Asics DSTrainer 20 (Mental)

7 PM

Strength & Conditioning 35:00 [1]

Northcote

Good to be back to it. Not pushing it too much as I need to try and get injured less frequently.

Broomstick warm up + OH squats
10x band-resisted supermans

Lifting 4x5:
OH 15, 15, 20, 20
Back 40, 40, 40, 45

KB swing 4x10, 20kg

Front plank 45s
Side planks with reach under x10
SL squat with med ball low to high across body x10
Press ups
Side planks with leg lifts x10
Front plank 45s

Monday Feb 5 #

11 AM

Running (Terrain/Soft) 1:58:34 [1] 18.9 km (6:16 / km) +1047m 4:55 / km
shoes: Asics Cumulus 19 (Black)

Went down to Binna Burra in the Lamington National Park inland from Gold Coast.

Totally awesome trail run on the Ship's Stern circuit. Some complete contrasts in environment, with some parts quite dry running above massive cliffs and outcrops, then down into proper rainforest and waterfalls. Well-made path made for easy running even when climbing. Feeling good.

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