Training Log Archive: acejaseIn the 7 days ending Aug 12, 2012:
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Sunday Aug 12, 2012 #
8 AM
Running long 1:37:17 15.44 km (6:18 / km) +521m 5:24 / km
ahr:141 max:189 shoes: Pegasus28 White/Blue
Long run at Hackett with GB after noone else showed (fair enough with NOL on). We did delay our start though after former O legends Arnold and Luby Simson ran by and stopped for a yak. Majura first, thru the pines, HH and up Ainslie. Plenty of yakking and pretty easy pace - I could certainly feel yesterday in my legs. I had a stack coming down off Ainslie which wasnt much fun loosing skin off my hand and knee. No coffee as Frogga had a 10am curfew and I figured I should get home.
Saturday Aug 11, 2012 #
7 AM
Running warm up/down 9:53 2.13 km (4:38 / km) +14m 4:29 / km
ahr:148 max:157 shoes: Pegasus28 White/Blue
Quickish jog down to ParkRun.
Stretching & Exercises race 19:15 5.04 km (3:49 / km) +2m 3:49 / km
ahr:170 max:174 shoes: Blue Lunar racers
Back in Canberra after long drive yesterday so down to Lake Gininderra ParkRun in the morn. Not as cold as last time I did it and got off ok. Constable Frogga was running later than me and joined in at about the 100m mark of the run before shooting off the front. I ran with another bloke for a while but, similar to last time, by the time I got to the bridge he had dropped away. I struggled to keep the pace that had been 'normal' pre marathon and slowed a bit from about Didhams CLose onwards. Got a fright on Didhams Close when a rustle in the bushes which I assumed to be a roo sprang out of the bush and went past me again - Constable Frogga had a pit stop. I continued to battle away having the pleasure of feeling the skin from my heel blister disappear as I came down off the bridge. Time 45s slower than in June - fair enough with 6 weeks since marathon made up of 2 weeks resting, 1 week sick, 1 week calf injury and 10 days decent training.
Running warm up/down 21:04 3.59 km (5:53 / km) +48m 5:30 / km
ahr:141 max:157 shoes: Pegasus28 White/Blue
SLightly longer way home, some of it with Frogga.
Friday Aug 10, 2012 #
11 AM
Running 20:07 3.77 km (5:20 / km) +2m 5:19 / km
ahr:139 max:152 shoes: Pegasus28 White/Blue
After last week doing some of the best runs of the year this was definitely one of the worst. On way home stopped in at Central Coast where girls were going shopping (!) at Tuggerah Westfield. I took a quick look at google maps and made for the nearest shore line to do a final coastal run. Turned out to be a Lake at a place called Chittaway Bay. The green strip next to the Lake was thick Central Coast scrub with no tracks so I ended up running between the very smelly shore line and the houses that went down to the lake. Smelly, windy, cold, slight concern I was trespassing and then one of the local dogs spotted me so it was just a cacophony of barking for the rest of the run. A different vibe to some of my Noosa runs!
Thursday Aug 9, 2012 #
Note
Drivin, drivin, drivin today. Byron Bay to Taree. Good luck to those heading to Darwin!
Stretching & Exercises 10:00 [0]
Wednesday Aug 8, 2012 #
12 PM
Running intervals 40:32 7.72 km (5:15 / km) +10m 5:13 / km
ahr:151 max:177 shoes: LunarFly2 Black/Blue
Another 2*10min efforts, this time at Ballina, south of Byron. Intervals were along bike paths of which the town has plenty. Not too much in the legs but held on to sub 4min ks on second one. ran along beach as warm down and then did a Hoggster favourite of a swim in the ocean post run.
Monday Aug 6, 2012 #
5 PM
Running 32:43 5.94 km (5:31 / km) +2m 5:30 / km
ahr:132 max:146 shoes: Pegasus28 White/Blue
Drove to Byron Bay today and out of luxurious Noosa-house and into family tent. Ah well - still wearing shorts! This run was a bit of a reccy run to suss out town and surrounds. Went to beach where there was a bunch of "dudes" playing bongo drums with a strange wafting aroma..... then on to woolies and back to camp site.