Training Log Archive: 007

Ran from goolwa to the murray mouth.Planned to run on a track through the dunes, and back on the beach, but the track dissapeared so i did some bush bashing to the beach, along the beach and then found the track to go back.
Quite slow sandy stuff but took it quite easy.
Left knee still felt strange for the first half- a bit tender..

Rode around Hindmarsh island. Took it pretty cruisy, bit there was a painfully strong and hot northerly wind..struggled up the only hill- the hindmarsh island bridge.

PM- Feel really really tired and went to bed at 8:30. too stuffed to eat or stretch, not sure why i was THAT tired, even after an arvo nap.

Brutal training session, 11 x intervals across goolwa sanddunes to the beach and then back.
Recovery was 1 min to start with, then changed it to when hr got to 140 ( took up to 2 mins).
Had a bit of a break after 7.
times got slower cos i started hard and didnt know what to expect.
2:04, 2:05, 2:14, 2:18, 2:18, 2:29, 2:13, 2:29, 2:45, 2:24, 2:15
they were pretty hard, very sandy and pretty hilly, but i got to 7 thinking id done 5, then it was easy to do 4 more.

Cruisy ride to pt elliot and back. Pretty warm still at 8pm.
Was 40 degrees today.

PM- good stretching session.
Quads pretty sore and tight from ints and the speed yesterday.

warm up (25mins)
recovery between ints
warm down (20 mins along beach barefoot)
left knee a bit strange warming up...

Ran down to fox oval for a short (pretty easy) speed session.
4x 30 sec, then 4x 20 sec.
Almost flat out but not quite as last time i ran this fast was in canberra and legs were sore for a week.
Full recovery(easy jog back)
Felt ok apart from the warm down when i was really starting to feel the heat, so i ran the short way home.
Need to drink more cos you sure sweat alot when its 36 already at 9.
Planning to escape the 40 degree weekend by going down to victor harbour.

Easy morning run around wadmore. Probably shouldve had brecky.felt a bit heavy at the end even though it was quite easy.

C • STuff 4

Same sort of loop as this morning, but quite a bit harder. Feeling quite good pushing up the hills, but it was really hot and by the end i felt like i was plodding.
Reall good stretcing session after, including the new physio ones and shoulder exercises.

easy week...

Definately feels like im home again once i start running up to deep view lookout!
Meant to take it a bit easy but went pretty fast up the top cos i was feeling good and usually i feel really slow on the flats/ slight ups after the big hill.
I didnt realise how quick this run has become if i dont add the 15 mins there and back from home.