Training Log Archive: 007

LONG ride in the hills with Kay.
90km, 4 hours.
It was pretty hard because I was always having to keep up, it was hot and quite a few hills, but it didnt feel as bad as I expected.
started at Cudlee ck then Lobethal, some hills out and back to Lobethal, Mt Torrens, Mt Pleasant, out and back to Springton, Birdwood, Gumeracha and back.
we joined a bike sa ride from lobethal to springton which was quite good.

ran 10 mins after the ride...

ran at belair before the arrows bbq.
ran a fairly hilly loop with sus, jenny and zara, but jen and i cut off a bit at the end.
we were feeling the heat a bit.

later played lots of tennis in the sun so pretty tired...

swam fairly solidly for 50 mins, as i didnt have much time.
did 300m straight as practice for triathlon, and also some hard/easy 50 m.
feel like im getting a bit better at freestyle- ie not flopping around so much.

planned a long run but didnt have time.
ran over to magill- very hot and concretey run.
legs felt really weak, so i tried to pull myself along with my arms....

first session with the adelaide harriers.
warm up/down for intervals:
30 min warm up (solid 5 km + run thrus etc)
15 mins (2.5km) warm down.

harriers intervals.

16 x 200m in 3 sets. ( 6 then 3 min rec, 4 then 5 min rec, 6)
had 1 min to do each one, ie the slower i got the less recovery i had.
was really hard, especially as my legs were tired from yesterday, and not all that speedy at the mo.
started way to fast and died at the end.
will be good for me though.

C • looks like you are doing some ... 2

core work in the morning.

legs were really sore from fast stuff, esp quads.
gave them a really good recovery ( bath, massage, stretching etc) so they dont feel too bad.

first time out at the masters atletics at santos.

warm up, recovery, and warm down for the races.
10 min before 400, 5 min after, 5 min before 3k, 10 after.
wanted to do a longer warm down but had to get the bus.

400m handicap race.i starded first and finished 2nd. had never raced 400m, and havent done anything fast for a while, so was pretty slow.
got hit by a huge head wind on the second bend too.

3k PB!!
previously best was 12:48 after easter.
wasnt expecting this as i didnt feel i was running completely flat out, it was very windy, and lots of 5k walkers to overtake, so i know i can do better.

morialta run.
ran over and back, fairly easily, then the usual loop. ran the hill well, but felt really tired up to second falls, a bit light headed.
Legs not tight or sore but tired/heavy.
Did some surges on the bit after second falls.

real rest day.
stomach still quite sore, so sleft in all day..