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Training Log Archive: 970130

In the 31 days ending Aug 31, 2017:

activity # timemileskm+m
  Running28 17:48:20 115.1(9:17) 185.23(5:46) 3311
  Running wu/cd9 2:50:25 20.0(8:31) 32.18(5:18) 121
  Total28 20:38:45 135.09(9:10) 217.41(5:42) 3432

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Thursday Aug 31, 2017 #

Running wu/cd 21:42 [2] 3.82 km (5:41 / km)

Running 31:36 [3] 6.65 km (4:45 / km)

Along the coastal path in Semaphore.
5x 1km [1:30]
4x 0:20 [0:20]
Jogging recovery. Feeling good, mainly focussing on keeping good form and solid core rather than pushing too hard, longest intervals for a while.

Wednesday Aug 30, 2017 #

Running 39:27 [3] 6.1 km (6:28 / km) +30m 6:19 / km

Along the beach in Semaphore- running in the waves :) Calves feeling soooo tight- need to do some serious stretching

Tuesday Aug 29, 2017 #

Running 40:47 [3] 8.46 km (4:49 / km) +30m 4:44 / km

8 hour bus journey back to Adelaide so pretty lethargic- along the coastal path in semaphore, first time running on tarmac in 5 weeks so feeling fast!

Monday Aug 28, 2017 #

Running wu/cd 19:51 [3] 3.88 km (5:07 / km)

Running 34:00 [3] 6.7 km (5:04 / km) +20m 5:00 / km

In Copley so no idea where to run- started on a nice dirt track but it became really sandy so turned back round and finished off on the road.
8x 2:00 [1:00] 0:30 [0:45]
Jogging rest, but feeling pretty good. 30s just a bit too long to push through anaerobically, probably a good thing.

Sunday Aug 27, 2017 #

Running 43:12 [3] 7.0 km (6:10 / km) +250m 5:14 / km

Acacia Ridge. Feeling pretty tired so didn't do the loop down to the homestead.

Saturday Aug 26, 2017 #

Running wu/cd 19:41 [3] 3.65 km (5:24 / km) +8m 5:20 / km

Running 24:00 [3] 5.08 km (4:43 / km)

On the Opaminda trail.
8x 2:00 [0:40]
4x 0:20 [0:20]
Jogging recovery.

Thursday Aug 24, 2017 #

Running wu/cd 21:46 [3] 3.8 km (5:44 / km) +20m 5:35 / km

Running 20:00 [3] 2.94 km (6:48 / km) +200m 5:05 / km

Standard Hill reps session. Legs so tired and heavy, I think 5 weeks of walking all day and running in the evening may be catching up on them. Mentally struggling to keep the focus on.

Wednesday Aug 23, 2017 #

Running 51:07 [3] 6.76 km (7:34 / km) +208m 6:33 / km

Rest day run. Somehow managed to persuade the others to come too, so quite slow up Acacia ridge with lots of stops for them to take photos.

Tuesday Aug 22, 2017 #

Running wu/cd 19:49 [3] 3.64 km (5:27 / km) +28m 5:15 / km

Running 27:00 [3] 5.13 km (5:16 / km) +10m 5:13 / km

Intervals on the Opaminda track.
8x 2:00 [0:40]
4x 0:20 [0:20]
Jogging recovery, although this sort of died after the first 4 reps.

Monday Aug 21, 2017 #

Running 41:17 [3] 7.59 km (5:26 / km) +34m 5:19 / km

Easy along the Echo Camp backtrack.

Sunday Aug 20, 2017 #

Running 51:40 [3] 9.01 km (5:44 / km) +136m 5:20 / km

Round the Mawson-Spriggina trail. Reserve direction to mix things up.

Saturday Aug 19, 2017 #

Running wu/cd 15:29 [3] 3.91 km (3:58 / km) +7m 3:55 / km

Running 30:24 [3] 5.39 km (5:38 / km) +27m 5:30 / km

Intervals on the Oppaminda trail.
John's 2016 session.
Just walking recovery, going to start jogging it in sessions after this one.

Friday Aug 18, 2017 #

Running 1:05:31 [3] 10.93 km (6:00 / km) +321m 5:14 / km

Whole Acacia ridge loop, out along the road and back over the ridge. So much fun, loving the hills.

Wednesday Aug 16, 2017 #

Running 43:47 [3] 7.03 km (6:14 / km) +210m 5:25 / km

Acacia Ridge. Pushing on the way up, loving life.

Tuesday Aug 15, 2017 #

Running wu/cd 19:37 [3] 3.38 km (5:48 / km) +15m 5:41 / km

Running 20:00 [3] 2.82 km (7:06 / km) +200m 5:14 / km

Hill reps.
Feeling very sluggish today.

Monday Aug 14, 2017 #

Running 40:57 [3] 7.33 km (5:35 / km) +37m 5:27 / km

Easy along the Echo Camp Backtrack.

Sunday Aug 13, 2017 #

Running 51:27 [3] 8.72 km (5:54 / km) +147m 5:26 / km

Mawson-Spriggina trail

Saturday Aug 12, 2017 #

Running 38:42 [3] 6.26 km (6:11 / km) +285m 5:02 / km

Dropped off at the end of Acacia Ridge and ran back to the cabin

Friday Aug 11, 2017 #

Running wu/cd 16:49 [3] 3.1 km (5:25 / km) +13m 5:19 / km

Running 20:00 [3] 2.98 km (6:43 / km) +200m 5:02 / km

Hill reps

Wednesday Aug 9, 2017 #

Running 29:33 [3] 4.8 km (6:09 / km) +104m 5:33 / km

Acacia Ridge

Tuesday Aug 8, 2017 #

Running wu/cd 15:41 [3] 3.0 km (5:14 / km) +30m 4:59 / km

Running 34:00 [3] 5.44 km (6:15 / km)

Session on the Opaminda track
4x (3:00 [1:30], 1:00 [0:30], 1:00 [1:30])

Monday Aug 7, 2017 #

Running 39:21 [3] 7.03 km (5:36 / km) +102m 5:13 / km

Opaminda track

Sunday Aug 6, 2017 #

Running 1:25:31 [3] 15.0 km (5:42 / km) +234m 5:17 / km

Mt Lawson! Such a nice route, good climbs, and saw a wild goat.

Saturday Aug 5, 2017 #

Running 31:17 [3] 6.03 km (5:11 / km) +84m 4:51 / km

On the main gravel track towards Copley

Friday Aug 4, 2017 #

Running 30:14 [3] 5.74 km (5:16 / km) +36m 5:06 / km

Wywhyana creek track

Thursday Aug 3, 2017 #

Running 42:10 [3] 7.02 km (6:00 / km) +220m 5:12 / km

Acacia Ridge

Wednesday Aug 2, 2017 #

Running 30:23 [3] 4.97 km (6:07 / km) +103m 5:32 / km

Halfway up Acacia Ridge

Tuesday Aug 1, 2017 #

Running 30:57 [3] 6.32 km (4:54 / km) +83m 4:36 / km

Down the main gravel track towards Copley

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