Training Log Archive: 007

Wilfred Taylor reserve, 5x 2ish km variety courses.
Had about 2 mins rest between each.
contour, map mem,m windo, compass(no map detail at all!!)
legs felt a bit heavy after yesterday but ran them as fast as i could.

This is the longest run ive done by myself, probably longest ever.. so was pleased when i finished.
Ran up morialta-3rd falls-norton summit rd-ntn summit-colonial drive-moores rd,
Was a goor run, because after the massive up at morialta, it was nice and undulating.
Legs didnt feel to bad at the end, and didnt do the whole thing too slowly.
Took gel at 1 hr.

easy run around blk hill etc.
included 8X 20 sec

Swam 1k in 25ish mins, mostly freestyle. (breastroke hurt my shoulder) then another 300m after and some just kicking etc. Getting better at bilateral!

core and stuff- hadnt done any for ages so didnt last too long

Ran the 800 first.. was ok but didnt feel easy to go fast, and after my legs felt like jelly..

20:58 5k race.
Last PB was 21:42 in december, so i guess i couldnt complain, but legs were feeling a bit weak after the 800. Lost count of the laps, but i think legs started to feel heavy/lactic after 2k
Pushed harder than i remember in the past, but legs just didnt have it to keep uo 1:40 per lap
laps:
1:40 1:39 1:41 1:39 1:41 1:44 1:43 1:42 1:42 1:42 1:40 1:37 0:43

warm u and down for races.
jogged home from the bus too cos it was dark and cold.

Ran over (14 mins) to morialta and did the usual loop- with the usual stops, need to make it a bit more continuous... Didnt push so hard this week on hills etc
Knees a bit sore on the way down.
Ran home, legs started to feel aching at the end and after..

12 x 200m ints at fox oval, on the slight downslope. 90 sec recovery jog. 35-40 sec for each.
Had a bit of a break after 8.
legs a bit tired after the weekend i guess..