Training Log Archive: 007In the 7 days ending Dec 2, 2007:
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Sunday Dec 2, 2007 #
Running race 45:46 [5] 10.0 km (4:35 / km)
slept:9.5
SA road runners christmas 10k 'frolic'
The course follows the Torrens from behind the zoo (near the uni loop) to the other side of Port rd, crossing the wier and railway bridges on the way. Its an out and back course with a few little hills. So a nice run, though it was hot and really humid.
Started quite fast making it to 2.5k in 10:15 but then couldnt keep up with the girl in front and gradually fell behind and ran the rest mostly alone, though the other girls were in sight.
Made it to 5k in 22:07 and was hoping to finish in 44 but that wasnt really realistic because i couldnt keep up my pace. Legs got a bit heavy and couldnt run any faster so the last few ks werent that strong, though I managed to outsprint a guy who was trying to overtake me..
Anyway, happy enough with how it went, Im glad Im getting better at pushing these dreaded runs.
5th female.
The course follows the Torrens from behind the zoo (near the uni loop) to the other side of Port rd, crossing the wier and railway bridges on the way. Its an out and back course with a few little hills. So a nice run, though it was hot and really humid.
Started quite fast making it to 2.5k in 10:15 but then couldnt keep up with the girl in front and gradually fell behind and ran the rest mostly alone, though the other girls were in sight.
Made it to 5k in 22:07 and was hoping to finish in 44 but that wasnt really realistic because i couldnt keep up my pace. Legs got a bit heavy and couldnt run any faster so the last few ks werent that strong, though I managed to outsprint a guy who was trying to overtake me..
Anyway, happy enough with how it went, Im glad Im getting better at pushing these dreaded runs.
5th female.
Running warm up/down 20:00 [2]
10 + 10
Apparently my arms are hopeless while racing, ill have to fix that!
Apparently my arms are hopeless while racing, ill have to fix that!
Strength 20:00 [2]
I would have done my usual session but didnt because I did 4+ hours of floor sanding with a very agressive and hard to handle sander which gave me a much harder all over workout...so im counting that instead!
Saturday Dec 1, 2007 #
Note
slept:4.0 (rest day)
building working all day.. hot..feeling terrib
Friday Nov 30, 2007 #
riding 1:39:00 [3]
slept:7.0
Morning; up Norton Summit and down Montacute, with a detour up and back on institute rd.
28 mins up Ntn Summit, not quite my fastest, but it was pretty hot/hard work. Maybe my last time on this bike :)
28 mins up Ntn Summit, not quite my fastest, but it was pretty hot/hard work. Maybe my last time on this bike :)
Strength 20:00 [1]
usual again after ride, getting more coordinated/controlled
Running 34:00 [4]
PM: Ran in Wadmore pk.
2 lots of 5x 30sec FAST 30sec slow.
Was hott and had been working hard but felt pretty good!
2 lots of 5x 30sec FAST 30sec slow.
Was hott and had been working hard but felt pretty good!
Thursday Nov 29, 2007 #
Running 15:00 [3]
slept:8.0
Ashamed to even add this, but just for the record... Went for a run in the evening but really didnt feel like it and was feeling dead flat. Got partway to the top of cow hill then sat on a log and admired the sunset and view before running home...hopeless!
Saw a baby koala trying to learn how to grunt which was very entertaining!
Saw a baby koala trying to learn how to grunt which was very entertaining!
Strength 20:00 [1]
USUAL
Wednesday Nov 28, 2007 #
riding 57:00 [4]
Early morning ride down and up the River Torrens from Athelstone. Still too hot. Made my legs go fast esp pushed it coming home(up)...
Tuesday Nov 27, 2007 #
Running warm up/down 25:00 [3]
Did 1k intervals around fox oval with 10min warm up, 1min rec jog between and 10min warm down with some run thrus.
Ran after dinner but it was still hot and I was a bit tired from the days work
Ran after dinner but it was still hot and I was a bit tired from the days work
Running intervals 18:00 [5]
4x 1k at 4:30 pace ("10k pace".. i wish) wit 1min easy jog between.
I havent done anything much fast for ages so it was hard to judge speed, and the last one felt pretty hard.
Times.. 4:27 4:24 4:28 4:33
HR ave168-170 max176
I havent done anything much fast for ages so it was hard to judge speed, and the last one felt pretty hard.
Times.. 4:27 4:24 4:28 4:33
HR ave168-170 max176
Monday Nov 26, 2007 #
Note
slept:8.0 (rest day)