Training Log Archive: markgIn the 7 days ending Sep 21, 2014:
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Sunday Sep 21, 2014 #
6 PM
Running tempo 36:30 [4] 7.8 km (4:41 / km) +280m 3:58 / km
ahr:167 max:181 shoes: Nike LunarGlide+ 5 grey/blue
I'd planned to do a hilly long run today but ran out of time and instead did my usual Coot-tha ascent for the climb and a bit of benchmarking. I think the new shoes purchased this morning must be fast because I smashed (18.41) my PB for home to the lookout by a couple of minutes. In all honesty, a large part of that can be attributed to running in the evening, as most of my runs up here have a slow and stiff start at 6am, but I've obviously made some gains and it inspires confidence a week out from the Aus champs.
PTE 4.3
PTE 4.3
Saturday Sep 20, 2014 #
Note
(rest day)
Travel back to Brisbane plus shopping plus Ewan's inaugural Little Athletics got in the way of a run today. Ewan looks like he might be a fast-twitch type of kid; his top events today were the 70m and long jump, and the 200m was 100m too far. Went to bed after taking some ibuprofen for a splitting headache and aching neck and hoping it doesn't turn into something more.
Friday Sep 19, 2014 #
11 AM
Canoeing 2:00:00 [1]
(rest day)
Kayaked up to the wrecks again, taking two singles this time and it was much easier than with a double. Parked the kayaks on the beach and swam over for a quick snorkel. It was nice - I saw lots of fish - but didn't see anything particularly interesting. Seeing wasn't helped by a goggle fogging problem. Also did about 5km of walking on the beach barefoot.
Thursday Sep 18, 2014 #
8 AM
Running intervals 39:50 [4] 8.3 km (4:48 / km) +50m 4:40 / km
ahr:156 max:184 shoes: New Balance M870 BY3
Mona fartlek on a loop through the resort: down the road and back up on the grass behind the beach. Managed okay speed during the on intervals but was letting the pace drop too much during the floats. My legs were definitely tired from the sand dunes yesterday; my Achilles was feeling better.
PTE 4.1
PTE 4.1
3 PM
Canoeing 1:25:00 [1]
A paddle from Tangalooma up to the wrecks and back in the resort kayaks. Did 3/4 in a double with Ewan (he wasn't paddling) and the rest in the single. Sensational day for it.
Wednesday Sep 17, 2014 #
8 AM
Running hills 57:46 [3] 5.8 km (9:58 / km) +170m 8:41 / km
ahr:138 max:175 shoes: Adidas Supernova Control 9
This started similarly to yesterday but headed to the desert and did 5 ascents of the big sand dune. I discovered I can run all the way up if I've already broken a trail but otherwise I run out of steam about 5m short. The run back down the dune is especially good fun! My quads were fairly well smashed by the end. I might try to get back on Friday.
PTE 3.1
PTE 3.1
Tuesday Sep 16, 2014 #
8 AM
Running 37:00 [3] 5.5 km (6:44 / km) +80m 6:16 / km
shoes: Adidas Supernova Control 9
Easy jog down the beach at low tide, another beautiful day and the sand was firm and flat. After a couple of km running with a northerly tailwind, I turned back and then turned right straight up the hill on a loose, sandy trail. It heads up to the desert but I turned towards the resort before reaching it. The trail is an interesting up and down one that follows the crest of the large forested dune behind the beach.
Monday Sep 15, 2014 #
7 AM
Running intervals 55:00 [3] 8.6 km (6:24 / km) +120m 5:59 / km
ahr:129 max:179 shoes: New Balance M870 BY3
Found a suitable road at the back of Tangalooma and spent a while breaking the speed limit, 10kph, doing 8 x 600 with walk recovery. A fraction slower than last week but there was a hump in the middle and occasional traffic, and easier recovery, but also did 2 extra. Found it hard to get started because it was such a relaxing and beautiful morning at the beach. Achilles is continuing to be painful - I'm ramping up the exercises and they're starting to take effect.
PTE 3.2
PTE 3.2