Training Log Archive: 007In the 7 days ending Feb 12, 2012:
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Sunday Feb 12, 2012 #
Running tempo (Tempo) 23:50 [4]
ahr:161 max:166 rhr:51 slept:8.0
Tempo run from Royal Park (steep grassy hill along trainline) to Princess park with a lap around Prinny (14:01). Nice haing plenty of people running around Prinny so I could pick people ahead to chase down. Ran hard, felt quite good.
Running (Intervals) 4:00 [5]
After recovering from the tempo did 2x 500m down the side of Princess park.
2:01 hr 151/165
1:51 hr 152/167
Maybe could have done more... but legs feeling tired enough, day off running tomorrow I reckon!
2:01 hr 151/165
1:51 hr 152/167
Maybe could have done more... but legs feeling tired enough, day off running tomorrow I reckon!
Running (Warm up/down) 30:00 [3]
12mins warm up, felt good
5mins rec after tempo, 2mins between 500s
11mins warm down
5mins rec after tempo, 2mins between 500s
11mins warm down
Saturday Feb 11, 2012 #
Running long 1:42:00 [3]
ahr:133 max:151 rhr:42 slept:9.0
Absolutely beautiful run! Got train to Belgrave then ran as far as I could towards my sisters place before she finished work to meet me on the way. To Emerald (stopped to buy a drink) then Cockatoo. Next time it would be nice to make it all the way to Gembrook (another 7kms). Lovely lush forest and nice hills and great to explore somewhere totally new! Mostly dirt roads.
Friday Feb 10, 2012 #
riding (to work) 28:00 [2]
slept:6.5
riding (home from work) 29:00 [2]
Running warm up/down 25:00 [2]
At Yarra river for terrain run. 15mins warm up plus stretched - felt really tired warming up.
10mins cool down. Legs felt ok, left leg a bit achey. Did some nerve stretches after which seemed effective (could feel it all the way from neck, down back, bum and leg to my feet!)
10mins cool down. Legs felt ok, left leg a bit achey. Did some nerve stretches after which seemed effective (could feel it all the way from neck, down back, bum and leg to my feet!)
Running (Tempo) 31:19 [4]
ahr:153 max:162
Did the second part of the loop I did last week as I felt too tired (mentally?) for the whole thing. Started at the freeway bridge and finished at the pipe bridge.
Was fun again. I like running up and down the really steep banks. Felt tired though, and HR seemed low for the effort I felt I was putting in.
Was fun again. I like running up and down the really steep banks. Felt tired though, and HR seemed low for the effort I felt I was putting in.
riding 30:00 [1]
15mins to/from river for run, via bike shop to pick up bike. Glad to give back the bike with only back-pedal brakes which I had borrowed!
Thursday Feb 9, 2012 #
Running 1:11:00 [3]
ahr:140 slept:7.5
Run home from work with extra 30mins in Royal park. At moderate pace (bit harder than old easy plod...) trying to keep decent leg speed. Felt ok.
Stretch/ bit of massage later in eveneng- left leg been a bit achey down the side (from bum to lower leg) and legs a bit sore all over. Maybe from mondays intervals, though I couldn't feel it yesterday, or maybe from rugby.
Stretch/ bit of massage later in eveneng- left leg been a bit achey down the side (from bum to lower leg) and legs a bit sore all over. Maybe from mondays intervals, though I couldn't feel it yesterday, or maybe from rugby.
Wednesday Feb 8, 2012 #
riding 30:00 [2]
slept:8.0
to work, tired
riding (home from work) 30:00 [2]
Running 25:00 [3]
15mins to rugby
10mins home.
With Jas. Should have done more including my hill sprints :(
10mins home.
With Jas. Should have done more including my hill sprints :(
random ball sports 40:00 [3]
Massive win! 9-2 or something, and the other team seemed reasonable. We got 3 girl tries (and a team of half girls opposing a team with only 2 girls). My try was exhilarating, manage to dodge a fella who was chasing me twice to just make it over the line :)
Missed a few crucial catches though.
Missed a few crucial catches though.
C • Star 1
Tuesday Feb 7, 2012 #
riding 20:00 [2]
slept:7.0
dropped work car back at office and rode to site (in bike shorts and work boots....hmm I'm not so sure about that look)
riding 30:00 [2]
home from work.
only managed to stick to the second half of my plan for the evening (strength training followed cocktails with jozy)
only managed to stick to the second half of my plan for the evening (strength training followed cocktails with jozy)
Monday Feb 6, 2012 #
Running (Track intervals 1000's) 15:00 [5]
ahr:164 max:174 slept:6.5
Melb Uni Aths... first in a while, it was good.
4x 1000 with decreasing 3, 2, 1 min recovery. Got a bit overexcited and took Dave's suggestion to us to go flat out and try to push it through the whole session quite literally, taking off like I was doing a 400m race! Though I slowed down I did push hard all the way and it felt good. Had 2 guys similar pace and having them puffing away behind me helped.
Times etc:
3:36 161/170 ave/max HR 3mins rec hr 116
3:41 164/173 2mins rec hr
3:50 163/173 1min rec hr 135
3:52 168/174
4x 1000 with decreasing 3, 2, 1 min recovery. Got a bit overexcited and took Dave's suggestion to us to go flat out and try to push it through the whole session quite literally, taking off like I was doing a 400m race! Though I slowed down I did push hard all the way and it felt good. Had 2 guys similar pace and having them puffing away behind me helped.
Times etc:
3:36 161/170 ave/max HR 3mins rec hr 116
3:41 164/173 2mins rec hr
3:50 163/173 1min rec hr 135
3:52 168/174
Running warm up/down 48:00 [3]
Run to training, warm up (stop startish with run throughs, stretches and solid lap)
Recovery between ints
Cool down, then run home, then run to Lygon st to get bike from Jas.
Legs bit wobbly after the session! Left knee felt 99% good at end.
Stretch and ITB roll.
Recovery between ints
Cool down, then run home, then run to Lygon st to get bike from Jas.
Legs bit wobbly after the session! Left knee felt 99% good at end.
Stretch and ITB roll.
Note
Took liquid iron, just lowish dose (maybe will just take on non carnivorous eating days!). Was borderline low when tested a few months ago and am training more now and seem a bit tired. Will get checked again soon though.