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Training Log Archive: markg

In the 7 days ending Jun 24, 2018:

	activity	#	time	miles		km		+m
	Running	7	3:32:30	25.26	(8:25)	40.65	(5:14)	360
	Strength & Conditioning	1	1:00:00
	Orienteering	1	37:20	3.73	(10:01)	6.0	(6:13)	205
	Total	7	5:09:50	28.99		46.65		565
averages - sleep:8.1

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Sunday Jun 24, 2018 #

3 PM

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: Salomon Sense Ride

Planned to skip a long run this week and do something shorter but in the end all I had time for was 20min around Bruce Ridge followed by another gait coaching session with Lex. He seems happy with my changes and the feedback I had about how the applying the latest cue felt physically. New cue is another arm-leg combo designed to balance weight across both feet.

Single leg calf raises 3 x 8 @ ~10kg

Saturday Jun 23, 2018 #

11 AM

Running warm up/down 16:00 [3] 3.0 km (5:20 / km)
ahr:144 max:152 slept:9.0 shoes: Inov8 X-Claw 275

Orienteering tempo 37:20 [4] 6.0 km (6:13 / km) +205m 5:19 / km
ahr:163 max:175 shoes: Inov8 X-Claw 275

MetrO at Ainslie N. Wanted to go steady and focus on my process. Was doing okay but made a couple of big mistakes anyway. One was a pit with the flag placed well below ground level - cracked the shits and moved it to a legal position. Feeling like I'm getting some pace in my legs but not much good on the hills. Got schooled by a few juniors - need to lift my game!

12 PM

Running 18:00 [3] 2.8 km (6:26 / km) +100m 5:27 / km
ahr:136 max:158 shoes: Inov8 X-Claw 275

Out looking for Ewan and Tom. Found them at their 2nd control retracing their steps to the start after being unable to find #5. They had taken a ridiculously ambitious cross-country route that didn't pay off :D

Friday Jun 22, 2018 #

12 PM

Running 50:00 [3] 8.7 km (5:45 / km) +160m 5:16 / km
ahr:142 max:166 slept:7.25 shoes: Asics DS Trainer 19

Easy lap of Black Mtn Peninsula around 4:50 pace and then hill bounding in the ANBG. Legs a bit stiff and sore from strength session yesterday; hammy's are particularly tight. Sensational day.

Hill bounding 3 x 40 dbl strides

Thursday Jun 21, 2018 #

12 PM

Running warm up/down 13:00 [3] 2.5 km (5:12 / km)
slept:8.0 shoes: Asics DS Trainer 19

Strength & Conditioning 1:00:00 [3]

Cold didn't eventuate. Feel like I've been nearly getting a cold for 3 weeks. I wonder if I need to eat and probably sleep better.

Squats 4 x 5 @ 65 kg
Chinups 3 x 5
Deadlift 4 x 5 @ 60 kg ↑
Pushups 3 x 12
Low row 3 x 8 @ 40 kg
Reverse lunge 4 x 5 @ 20 kg ↑
Single leg RDL 4 x 5 @ 20 kg ↑
Straight leg isotonic calf raise 3 x 8 @ 35kg

Wednesday Jun 20, 2018 #

12 PM

Running 35:30 [3] 7.1 km (5:00 / km) +50m 4:50 / km
ahr:148 max:166 slept:9.0 shoes: Asics DS Trainer 19

Easy loop past NMA with a bit more to take it out to 35min. Legs feeling okay but a bit weary. Generally feeling tired and like I'm getting sick - Megan is at home with a cold today so perhaps not surprising. Achilles-tight calf niggle improving.

Isometrics 4 x 40s @ 60kg

Tuesday Jun 19, 2018 #

12 PM

Running warm up/down 35:00 [3] 6.4 km (5:28 / km) +50m 5:16 / km
slept:8.0 shoes: Asics DS Trainer 19

Running intervals (Mona Fartlek) 20:00 [5] 5.15 km (3:53 / km)
shoes: Asics DS Trainer 19

First proper interval session in a loooong time, it's been over 12 months I reckon. Aim was to take it relatively easy for a first session back, so a Mona Fartlek with the intervals at about 3:45, just faster than 5km pace, and the floats at about 4:15. Did this session out-and-back along the Sullivan's Ck bike path and there was a tail-wind for the first half, so I was comfortably going a bit faster on the way out and pushing hard to hold the target pace on they way back. Managed it but was working pretty hard during the last few minutes. Forgot to do my hill bounding afterwards but I was out of time anyway.

2 PM

Note

Not quite 12 months since my last intervals session. I did a 5, 4, 3, 2, 1 set on 10 August last year.

Monday Jun 18, 2018 #

Note
slept:7.5 (rest day)

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