Training Log Archive: markgIn the 7 days ending Sep 22, 2013:
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Sunday Sep 22, 2013 #
7 AM
Running tempo 32:32 [3] 7.32 km (4:27 / km) +50m 4:18 / km
ahr:162 max:188 shoes: Nike Free 3.0 v3
Pretty much the same route as yesterday but without the stretching. A bit of tightness which I can feel when I increase the pace. Thinking about an interval session tomorrow and then a massage.
PTE 3.7
PTE 3.7
Saturday Sep 21, 2013 #
7 AM
Running 38:03 [2] 7.34 km (5:11 / km) +50m 5:01 / km
shoes: Mizuno Wave Elixir 8
Easy run from my in-laws. Did 15min then stopped to stretch and do some glute activation. Finished up with some run throughs. Lovely day in Toowoomba.
PTE 2.7
PTE 2.7
Friday Sep 20, 2013 #
Note
(rest day)
I spent a bit of time trying to release my groin and hammy last night, the glute med/min activation that the physio gave me for my hip, plus some glute max activation exercises, and some stretching. Feeling like a cripple who does little but run and then try to recover.
Thursday Sep 19, 2013 #
4 PM
Running 11:46 [2] 1.82 km (6:28 / km) +40m 5:50 / km
shoes: Mizuno Wave Elixir 8
Run fail. Left hammy was super tight today after last night's intervals. I spent a fair bit of time sitting on a tennis ball, which helped, but it still was threatening something worse so I just jogged into Roma St and caught the train.
Wednesday Sep 18, 2013 #
6 PM
Running intervals 11:56 [5] 4.0 km (2:59 / km)
shoes: Asics Hyperspeed 4
2 x (5 x 400m every 2min) with an extra minute recovery in between at the Toowong Academy oval with Anna and Mat. Hard session, got lots of muscle fatigue but happy with my pace and how I held it. Times from 69-74s. I've given it a 5 on the intensity scale to make Mat happy.
Running warm up/down 21:00 [2] 2.75 km (7:38 / km)
shoes: Asics Hyperspeed 4
Tuesday Sep 17, 2013 #
3 PM
Running 39:12 [3] 8.2 km (4:47 / km) +100m 4:30 / km
ahr:156 max:179 (sick) shoes: Mizuno Wave Elixir 8
From work to UQ. My legs felt a bit tired but otherwise good, looser than recent times thanks to quite a bit of time on the roller and other pokey things and actually stretching. Really lacking in energy and my HR was a bit high however, presumably from the weekend and the cold.
PTE 3.8
PTE 3.8
Monday Sep 16, 2013 #
Note
(sick)
Last week's sore throat reincarnated as a snotty cold over the weekend. It seemed to have gone on Saturday morning but two races brought it back to life.