Training Log Archive: markgIn the 7 days ending Jun 9, 2013:
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Sunday Jun 9, 2013 #
Note
(rest day)
Family day. I'm wondering if I'm coming down with the cold everyone else at home has had ...
Saturday Jun 8, 2013 #
6 AM
Running long 1:50:00 [2] 17.9 km (6:09 / km) +450m 5:28 / km
shoes: Mizuno Wave Elixir 8
Long run from Anzac Park with Mat, and Clare and Katelyn. Ran Simpson's Falls, Channel 9, lookout, Frosty's lower and a final loop of Anzac Park to get the distance up and take my weekly total to 60km. I felt ok but not definitely not spritely. Plagued by a funny left ankle on the downhills and rougher stuff, it felt like I'd sprained it recently, which I haven't. Weird. I had a nice berry muffin at Bean on Dean after but it couldn't compete with the smell of the egg, bacon and avo sourdough that everyone else had.
It's the end of a good week of training. Time for a day off and to hit the roller and ball.
It's the end of a good week of training. Time for a day off and to hit the roller and ball.
Friday Jun 7, 2013 #
8 AM
Running (Commute) 37:00 [1] 6.5 km (5:42 / km) +90m 5:19 / km
shoes: Mizuno Wave Elixir 8
From school drop-off to work. Legs feeling okay but was starting to feel energy depleted at Roma St.
Thursday Jun 6, 2013 #
4 PM
Running tempo (Commute) 32:00 [3] 6.5 km (4:55 / km) +90m 4:36 / km
shoes: Mizuno Wave Elixir 8
Harder effort from work to school pickup. Got a bad run with the lights but made up for it pushing sub-4min/km along the river. Happy with the way I kept up the pace though, feeling the benefit of some training.
Tuesday Jun 4, 2013 #
1 PM
Running (Recovery) 35:00 [2] 7.1 km (4:56 / km) +90m 4:38 / km
shoes: Nike Free 3.0 v3
From work over Enoggera Ck around some playing fields and back around the golf course. Was very ploddy but did 6 run-throughs to keep it fun and was solid up the hills on the way back.
6 PM
Running hills 24:00 [4] 6.0 km (4:00 / km) +200m 3:26 / km
shoes: Mizuno Wave Elixir 8
4 x 1.5km/50m hill ints with walk and jog recovery at Toowong Cemetery with Anna and James. It was pretty tough work. The gradient is really variable including some flat and even slightly downhill bits so it's hard to keep the intensity up. My legs were starting to feel pretty fatigued by number 3 and was getting toward spew point at the top of the climb.
I was completely smashed afterwards but recovered with an excellent meal: leftover beef stew with mashed potatoes, followed by leftover red curry and rice, and finishing up with flourless chocolate cake and raspberries.
Times: 6:00, 5:50, 5:55, 6:00.
I was completely smashed afterwards but recovered with an excellent meal: leftover beef stew with mashed potatoes, followed by leftover red curry and rice, and finishing up with flourless chocolate cake and raspberries.
Times: 6:00, 5:50, 5:55, 6:00.
Running warm up/down 48:00 [2] 6.9 km (6:57 / km)
shoes: Mizuno Wave Elixir 8
Warm up, floats and warm down.
Monday Jun 3, 2013 #
2 PM
Running (Commute) 37:48 [2] 8.5 km (4:27 / km) +90m 4:13 / km
shoes: Adidas Supernova Control 9
QUT to UQ commute. Picked the pace up so I wasn't late for school pickup. Heel felt fine but Achilles a fraction below its best afterwards.