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Training Log Archive: TheInvisibleLog

In the 31 days ending Jan 31, 2017:

activity

time

miles

Running

15:28:24

85.89

(10:49)

138.22

(6:43)

2168

12 /

16c

75%

Walking

9:30:00

20.19

(28:14)

32.5

(17:32)

400

Back, core and achilles

4:25:30

MTB (Not O)

1:10:00

Swimming

1:00:00

Total

31:33:54

106.08

170.72

2568

12 /

16c

75%

3:15

0:00

» now

Tuesday Jan 31, 2017 #

6 AM

Running hills 25:45 [4] 3.3 km (7:48 / km) +255m 5:38 / km
shoes: Salamon Blue

28 degrees. This run was brutal in the sun.

C • The sun 4

7 AM

Walking 2:00:00 [1] 7.5 km (16:00 / km)
shoes: Grey Kayano

Not as bad as usual. It was my day for once. First shot off the tee hit a tree and bounced into the middle of the correct fairway.

9 AM

Back, core and achilles 30 [1]

Monday Jan 30, 2017 #

Swimming 15:00 [2]

Crusoe Ressy is now warm enough that you spend time searching for any cooler upwellings of water.

11 AM

MTB (Not O) 1:10:00 [3]

Sunday Jan 29, 2017 #

Running long 1:46:00 [3] 14.6 km (7:16 / km) +180m 6:50 / km
shoes: Salamon Blue

Lasted longer than expected. Sore achilles and sore hamstring at the start. At the six week mark of this more dedicated approached to training, the injury limit point seems approaching. Ice, cylinder of pain, ibuprofen. Will see what tomorrow brings (other than stinking hot weather).

10 AM

Swimming 10:00 [2]

Saturday Jan 28, 2017 #

Running tempo 27:00 [3] 5.0 km (5:24 / km)
shoes: Grey Kayano

Sore hamstring despite two days rest. Started at the back of the field and took it much easier than normal. Still felt hard.

C • Fast strollers 4

Back, core and achilles 25:00 [1]

Thursday Jan 26, 2017 #

Back, core and achilles 35:00 [1]

Wednesday Jan 25, 2017 #

7 AM

Back, core and achilles 25:00 [1]

8 AM

Running 22:24 [2] 3.4 km (6:35 / km) +8m 6:31 / km
shoes: Grey Kayano

Running intervals 9:17 [4] 2.0 km (4:39 / km)
shoes: Grey Kayano

Lovely still clear day at No. 7. No ripples at all in the lake. I discovered that these conditions mean the lakeside track is populated by clouds of small insects. The usual two 1k intervals. The first was 436, another couple of seconds improvement. Took the second one a little easier to avoid beathing in insects.

Tuesday Jan 24, 2017 #

Running hills 25:22 [4] 3.3 km (7:41 / km) +255m 5:33 / km
shoes: Salamon Blue

This must be the toughest day of my training program. First rep of Specimen Hill circuit felt particularly hard. Surprised to find that the three reps gave me a 20 second improvement on previous best.

7 AM

Walking 1:15:00 [1] 5.0 km (15:00 / km)
shoes: Grey Kayano

Sunday Jan 22, 2017 #

Running long 2:08:54 [3] 17.0 km (7:35 / km) +230m 7:06 / km
shoes: Salamon Blue

There were two other groups to choose from for the long run this morning. One ran in the Welsford. One ran the Coliban Channel. Both were committing runs without short cuts so I headed for Crusoe instead. Stilll not confident to committ to 20k. From the start of the run with blue sky, a still Crusoe Lake, I had no regrets about coming back here. Managed the full Marne circuit from Crusoe, which surprised me. [Channel, Marne, main ridge, Pipeline track, channel] Had mused about doing the climb twice, but at the top after the first ascent I knew there wasn't a second in me. Some foot twinges at 10k but they went away so kept going. The swim afterwards was really refreshing.

9 AM

Swimming 10:00 [2]

Saturday Jan 21, 2017 #

Running tempo 25:07 [4] 5.0 km (5:01 / km) +25m 4:54 / km
shoes: Grey Kayano

Four seconds improvement on last week. About on par with the 1k interval improvement (1 sec/km).

7 AM

Back, core and achilles 25:00 [1]

Running warm up/down 7:08 [3] 1.0 km (7:08 / km) +2m 7:04 / km
shoes: Grey Kayano

Friday Jan 20, 2017 #

7 AM

Back, core and achilles 35:00 [1]

Planned rest day. Would have to be this anyway. Messages from achilles and plantar fascia. Confirms that 34k was about the limit.

Thursday Jan 19, 2017 #

8 AM

Running (Terrain run) 41:00 [3] 6.0 km (6:50 / km) +80m 6:24 / km
shoes: Salamon Blue

Test running courses. Map changes found. Many.
Completed the full set of planned runs for this week. Four kilometers further than last week, which was all in the long run. Might keep the long run where it is and add a hill circuit and a kilometre rep in the coming week..

Wednesday Jan 18, 2017 #

7 AM

Back, core and achilles 25:00 [1]

8 AM

Running intervals 9:18 [4] 2.0 km (4:39 / km)
shoes: Grey Kayano

I think this can at best be described as a minor but consistent improvement. My two 1k reps last week were 4.39 and 4.39. This week they were 4.38 and 4.38. Each of the four was a flat out effort. Perhaps I have found me current capability limit.

C • need to find a couple of seconds 4

Running warm up/down 23:20 [3] 3.77 km (6:11 / km) +20m 6:02 / km
shoes: Grey Kayano

Tuesday Jan 17, 2017 #

7 AM

Walking 1:30:00 [1] 5.0 km (18:00 / km)
shoes: Grey Kayano

Equal best score in past decade. Not sure why. Certainly not because of practice. Perhaps it was those two shots that bounced off trees back into the middle of the fairway.

Monday Jan 16, 2017 #

8 AM

Back, core and achilles 35:00 [1]

Running hills 26:43 [4] 3.3 km (8:06 / km) +255m 5:50 / km
shoes: Salamon Blue

The usual three Specimen Hill Circuits. Stared unusually late, and took it a little easier in deference to the rising temperature. Still a hard run. With that done I can look forward to a rest day tomorrow as the temperature heads towards 40. Well timed.

C • It went past 40. 2

Sunday Jan 15, 2017 #

7 AM

Running long 1:45:00 [3] 15.0 km (7:00 / km) +220m 6:31 / km
shoes: Salamon Blue

Variant of the Marne loop. Longest run in quite some time.

C • Variant of the Marne loop 7

9 AM

Swimming 15:00 [3]

Saturday Jan 14, 2017 #

7 AM

Running warm up/down 5:00 [3] 0.7 km (7:09 / km)

Back, core and achilles 25:00 [1]

Have been slack on these lately.

8 AM

Running tempo 25:11 [4] 5.0 km (5:02 / km) +25m 4:55 / km
shoes: Grey Kayano

Getting closer to that aim of 25 minutes. Highlight was being passe don the last hill by an infant in a stroller.

C • II have a goal of 25min for... 2

C • Stroller 5

Thursday Jan 12, 2017 #

8 AM

Running (Terrain run) 36:29 [3] *** 4.33 km (8:26 / km) +60m 7:53 / km
spiked:12/16c shoes: Salamon Blue

Test running my first course set for 2017. New area. Urban gold mining. First use a training event...
Second week of the year and with a rest day tomorrow I will have achieved my target week of runs- tempo, long, hills, 1k reps, terrain and two rests. Quality runs with a limit of 30k per week to keep PF under control. It would be nice to think I could keep it up until Easter.

Wednesday Jan 11, 2017 #

8 AM

Running warm up/down 23:38 [2] 3.38 km (7:00 / km) +6m 6:56 / km
shoes: Grey Kayano

Running intervals 9:16 [4] 2.0 km (4:38 / km)
shoes: Grey Kayano

Two by 1k intervals around No 7. Each was 4.38. Happy to see some improvement on flat speed.

Tuesday Jan 10, 2017 #

7 AM

Walking 1:30:00 [1] 6.0 km (15:00 / km)
shoes: Grey Kayano

Return to golf after another break. 12 holes. Not a good score which is to be expected. But some positive signs to maintain the delusion that keeps one trying. Landed in the middle of the correct fairway off the tee for the last 8 holes.

Monday Jan 9, 2017 #

Running hills 25:42 [4] 3.3 km (7:47 / km) +255m 5:37 / km
shoes: Grey Kayano

Three Specimen Hill circuits. Again, two minutes improved on the previous week. Strange the improvement is only happening here. Must be learning to pace myself on these particular hills.

Sunday Jan 8, 2017 #

Swimming 10:00 [2]

But the temperature was good for this. Crusoe run and swim season is now open.

7 AM

Running long 1:07:07 [3] 10.4 km (6:27 / km) +50m 6:18 / km
shoes: Grey Kayano

What passes for a long run these days. Mind you, it was unpleasantly warm.

C • unpleasantly warm 2

Saturday Jan 7, 2017 #

7 AM

Running warm up/down 11:30 [2] 2.0 km (5:45 / km) +15m 5:33 / km
shoes: Grey Kayano

8 AM

Running tempo 25:52 [4] 5.0 km (5:10 / km) +25m 5:03 / km
shoes: Grey Kayano

Parkrun Kennington. Felt harder run than last week but 25 seconds slower. Time deficit in last three kilometres. Julie overtook me during the third kilometre but I caught her on the hill. Finished close together again. I think both of us were feeling the warmer weather.

9 AM

Back, core and achilles 35:00 [1]

Friday Jan 6, 2017 #

Running 42:40 [3] 7.07 km (6:02 / km)
shoes: Grey Kayano

Wednesday Jan 4, 2017 #

7 AM

Running warm up/down 24:06 [3] 2.57 km (9:23 / km) +50m 8:33 / km
shoes: Grey Kayano

8 AM

Running intervals 9:57 [5] 2.0 km (4:59 / km) +2m 4:57 / km
shoes: Grey Kayano

Two 1k intervals. Hard work. 5.05 and 4.49. Slower than last week. Feeling dead in the legs.

Monday Jan 2, 2017 #

10 AM

Walking 3:15:00 [3] 9.0 km (21:40 / km) +400m 17:44 / km
shoes: Salamon Blue

Razorback Ridge circuit in Cathedral Range Park. Rough and fun at times.

C • arêtes I have followed 7

Sunday Jan 1, 2017 #

2 PM

Running 39:38 [3] 5.8 km (6:50 / km) +150m 6:03 / km
shoes: Salamon Blue

Lake Mountain. Cool.

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