Training Log Archive: markgIn the 7 days ending Dec 23, 2018:
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Sunday Dec 23, 2018 #
7 AM
Running warm up/down 22:45 [3] 3.9 km (5:50 / km) +40m 5:33 / km
ahr:135 max:156 shoes: NB Fresh Foam Zante v4
Running intervals 13:25 [4] 3.0 km (4:28 / km) +40m 4:12 / km
ahr:160 max:176 shoes: NB Fresh Foam Zante v4
6 x 1min w/1min jog. Legs felt really heavy but thought some pace might wake them up. And it did slowly. Effort paces progressed from 4:06 to 3:30.
Friday Dec 21, 2018 #
6 AM
Running 33:15 [3] 6.6 km (5:02 / km)
ahr:145 max:168 shoes: Salomon Sense Ride
Beachfront run in Nouméa, around the little headland next to our apartment then west along le plage de Anse Vata to the start of the Cote de Blanche and back. Not so hot yet but humid and was drenched well before the end. Stopped at le Pain d'Antan for croissants on the way - delicious, best I've eaten.
Running 34:00 [3] 6.4 km (5:19 / km) +115m 4:52 / km
ahr:143 max:167 shoes: NB Fresh Foam Zante v4
Exploring from the hotel around le Baie des Citrons. Planned to run around the northern headland but it turned out to be military land and off-limits so I sort of meandered around and got stuck in a dead end somewhere. Reminded me of running around Brisbane with the hills.
Thursday Dec 20, 2018 #
Note
Travelled to Nouméa. Warm here but not Trapell warm.
Wednesday Dec 19, 2018 #
Note
(rest day)
Last day at work for the year including the work Xmas party at the RUC (a bowls club) and with an early departure for Nouvelle Caledonie tomorrow no time for running. Won bowls with Al with good steady scoring although the end of the match was the last, won by our opponents with a max possible score of 4. We ended the match before they could pull off any more of those.
Tuesday Dec 18, 2018 #
12 PM
Running tempo 49:00 [5] 10.3 km (4:45 / km) +50m 4:39 / km
ahr:158 max:178 shoes: NB Fresh Foam Zante v4
Was enticed away from the gym (it was only an unload week) to run with the Industry group. New it would be a bit faster than a jog but figured I'll be having the day off on Thu for flying to Nouméa. The pace felt okay to begin with but legs started to feel heavy and after 7-8km it started to feel pretty hard. The main part of the run, after meeting the group, was 7.2 at 4:30/km - hardly racing. Was cruising these back in Aug-Sep and hadn't realised quite how much fitness I'd lost until now.
Monday Dec 17, 2018 #
12 PM
Running 49:00 [3] 9.7 km (5:03 / km) +125m 4:45 / km
ahr:153 max:166 shoes: Asics DynaFlyte
Lunch with Tomas and Craney. Discussed Marty's wooden spoon at the Beer Mile. Still some heel discomfort but felt pretty good.
9 PM
Strength & Conditioning (Core) 20:00 [3]
Same.