Training Log Archive: markgIn the 7 days ending Nov 3, 2013:
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Saturday Nov 2, 2013 #
7 AM
Running warm up/down 21:22 [2] 4.5 km (4:45 / km) +20m 4:39 / km
shoes: Asics Hyperspeed 4
PTE 3.2
Running race 17:36 [4] 5.0 km (3:31 / km) +20m 3:27 / km
ahr:158 max:189 shoes: Asics Hyperspeed 4
Southbank Parkrun's 1st birthday running. Lots and lots of runners there today, which provided the finish system quite the challenge. Very happy to have emphatically broken 18min! Not only a 25s PB but 39s faster than I've run on this course.
After a few seconds caught behind the numerous people who were a little optimistic about their proper starting place, I jumped on the accelerator and quickly worked out my first goal: overtake the 12 year old girls! This accomplished I relaxed a little and concentrated on getting all the blokes. Turns out most of them had gone out too hard and the climb over the Goodwill Bridge sorted them out. By the time we were running up the river I think I'd moved up to 5th and a quick look at my watch revealed my pace was 3.15/km. Crap too fast! I figured I'd try to keep it up and if I blew up, well, lesson learnt. Studiously ignored my watch for the next couple of km's but another quick peek before the Go Between Bridge revealed 3.22/km, still quick - I'd better prepare for some pain over the bridge. Thankfully I had a target less than 10m ahead. I got him right on the summit and pulled away on the down hill and the stairs. From here I spent a lot of time telling myself it was nearly over and I could hang on. I was slowly catching the next guy, which helped. Was relieved to round the final bend and even managed a kick to the line. Buggered but happy :)
PTE 3.4 * Ave HR and PTE are low because of a HR belt malfunction.
After a few seconds caught behind the numerous people who were a little optimistic about their proper starting place, I jumped on the accelerator and quickly worked out my first goal: overtake the 12 year old girls! This accomplished I relaxed a little and concentrated on getting all the blokes. Turns out most of them had gone out too hard and the climb over the Goodwill Bridge sorted them out. By the time we were running up the river I think I'd moved up to 5th and a quick look at my watch revealed my pace was 3.15/km. Crap too fast! I figured I'd try to keep it up and if I blew up, well, lesson learnt. Studiously ignored my watch for the next couple of km's but another quick peek before the Go Between Bridge revealed 3.22/km, still quick - I'd better prepare for some pain over the bridge. Thankfully I had a target less than 10m ahead. I got him right on the summit and pulled away on the down hill and the stairs. From here I spent a lot of time telling myself it was nearly over and I could hang on. I was slowly catching the next guy, which helped. Was relieved to round the final bend and even managed a kick to the line. Buggered but happy :)
PTE 3.4 * Ave HR and PTE are low because of a HR belt malfunction.
Thursday Oct 31, 2013 #
6 AM
Running 26:00 [2] 5.03 km (5:10 / km) +60m 4:53 / km
ahr:134 max:157 (injured) shoes: Mizuno Wave Elixir 8
Another easy run up at the reservoir. Foot and ankle feeling better again than yesterday. Left achilles has flared up a little and left glutes/hammy are still playing silly buggers. I'm feeling decrepit.
PTE 2.4
PTE 2.4
11 PM
Strength & Conditioning 30:00 [2]
Single leg squat session. 2 x ( 1 x clock, 3 x 15 stair). Trying to go a little deeper with the squats.
Wednesday Oct 30, 2013 #
5 PM
Running 21:42 [3] 4.96 km (4:22 / km) +60m 4:08 / km
ahr:159 max:174 (injured) shoes: Mizuno Wave Elixir 8
A quick punt around the reservoir to test my ankle. There was still some soreness below the lateral malleolus, on top of the foot and a bit of an odd feeling around the big toe but it has improved a lot. A few more days and I'll be back on the trails. Left glutes decided to get all knotted up, so I'll have to schedule some more release work.
PTE 3.0
PTE 3.0
Monday Oct 28, 2013 #
Note
(injured)
Left ankle is sore. No swelling or bruising and mostly fine walking but it reacts pretty badly to certain positions.