Training Log Archive: markg

Putting out controls and checking that was suspected of being put out wrong.

ACT League event at Orroral Tracking Station. Course had a good mix of the open valley floor and the scungy rocky sides, although I didn't feel so positive all the time I was bashing through nasty green (Note to self: buy protective glasses). Anyway ran okay in the open stuff but made a string of errors in the green. 30s at #11, 45s at #12, and 2.15 at #15, which was a really big boulder hiding very successfully in some thick green. Need to work on focus and precision for the such technical and low visibility orienteering. Finished 2s behind Rob, who also had a shocker; and Craney smashed everyone - there was a 6min gap back to Doyley.

Achilles was sore throughout and that makes me a bit tentative in rough stuff and in pushing hard but legs felt strong otherwise. Relatively happy with my time from a fitness perspective. The recent block of running I did obviously made some difference.

From work to Ewan's school X-country and back via the gym for calf work. Achilles felt great first thing this morning but something is still hurting running.

Isometrics 4 x 40s @ 40kg

Easy jog down toward the NMA before back to South Oval for a dynamic warm up then to the gym.

New plyo exercise today: single leg hops. Left achilles was a little sore during. Could feel the extra session on Tue in my legs.

Single leg hops 3 x 5
Squats 4 x 5 @ 60kg
Deadlift 4 x 5 @ 45kg
Chinups 3 x 4
Pushups 3 x 12
Low row 3 x 8 @ 33kg ↑
Hanging knee raises 2 x 8

Good roll on the legs, glutes, hips, and calves. Right TFL and some groiny muscles are a bit tight on the right. Massaged around the achilles.

Jogged to the gym and did my calf work on the seated machine to isolate the calves and get a better comparison of strength between left and right. The left is still weaker but only slightly. Achilles quite a bit happier getting out of bed and jogging this morning.

Isotonics on seated machine 3 x 8 @ 10kg

Decided to cut running right back again for a little bit so thought I may as well get in the gym for an extra session.

Isometrics 4 x 40s @ 35kg
Squats 4 x 5 @ 60kg
Deadlift 4 x 5 @ 45kg ↑
Chinups 3 x 4 ↑
Pushups 3 x 12 ↑
Low row 3 x 8 @ 26kg
Reverse lunges 4 x 5 @ 16kg
Single leg dead lift 4 x 5 @ 8kg ↑

Core session plus soft tissue work on hips and glutes.

Jog around the block before doing some skipping. Achilles hated the running but didn't mind skipping. Maybe I should move into competitive jump rope.

3 x 60s skipping