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Training Log Archive: TheInvisibleLog

In the 7 days ending Dec 29, 2013:

activity # timemileskm+m
  Running7 4:20:59 24.92(10:28) 40.11(6:30) 255
  Back, core and achilles7 3:15:00
  Technical training1 1:30:00 4.1(21:57) 6.6(13:38) 8034 /39c87%
  Total14 9:05:59 29.02 46.71 33534 /39c87%

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MoTuWeThFrSaSu

Sunday Dec 29, 2013 #

9 AM

Back, core and achilles 10:00 [1]

5 PM

Running 23:10 [2] 3.3 km (7:01 / km)
shoes: Mizuno Wave Ascend 8

Yes, Louise, I do listen to my body complaining.
With Evan home for 10 days, and just wanting to hang around home and train, we have been doing the same. As a result both Julie and I have been clocking up unaccustomed kilometres [though nowhere near Evan's 130 last week].. At some point a rest day was going to be in order. Was it today? Delayed running till the afternoon to give an extra 10 hours or so rest between runs. It wasn't enough. After one circuit of Crusoe it was clear I wasn't going to do another. I decided head home, skipping the swim to cook dinner whilst Julie was out on her run. When I got home she was already cooking. She only lasted one block before coming the same conclusion I had come to. Rest day.

Saturday Dec 28, 2013 #

Note

Note to self. Ease off. My first 50 kilometre week since June. First 30k week since October.
C • Note to self 2
C • Fires 10
6 AM

Running warm up/down 43:49 [2] 6.93 km (6:19 / km) +20m 6:14 / km
shoes: Mizuno Wave Ascend 8

Run to Golden Square Oval, four laps and completing the Oak St Creek run. Started slow and sore after yesterday, and within 10 metres the flash ran past at a cracking pace just to remind me how slow I am. I assume it was Obewan doing a fast Full Mackenzie/Rowan. Hard to tell in the blur. I think I called him a cruel bastard. He wouldn't have heard because of the doppler effect. Deserved though. At the oval a 70 year old was doing slow laps while I was doing intervals. I expect he felt the same about me.
C • Pace was all for you 1

Back, core and achilles 30:00 [1]

7 AM

Running intervals 6:41 [4] 1.6 km (4:11 / km)
shoes: Mizuno Wave Ascend 8

Intervals on the grass at Golden Square Oval. 10*160m. My feet appreciated the soft surface for a change. Telling that my speed was what I would once have expected to do 1k intervals at.

Friday Dec 27, 2013 #

9 AM

Running long 1:17:14 [3] 10.78 km (7:10 / km) +90m 6:53 / km
shoes: New Balance 620s

Long run in time. Less o distance, partly due to soreness from yesterday but mainly because this was rough terrain. Morton Ridge, Sparrowhawk, Victoria Hill combined in a good goldfields loop.
10 AM

Back, core and achilles 30:00 [1]

Thursday Dec 26, 2013 #

8 AM

Running warm up/down 20:35 [2] 3.3 km (6:14 / km) +5m 6:11 / km
shoes: New Balance 620s

One Crusoe lap.

Running tempo 36:30 [4] 6.7 km (5:27 / km) +10m 5:24 / km
shoes: New Balance 620s

Two Crusoe laps and a little. My Garmin wanted 50 metres more than Julies.
9 AM

Back, core and achilles 35:00 [1]

More added to the routine.

Wednesday Dec 25, 2013 #

Back, core and achilles 30:00 [1]

Upped the wrist exercise dumbell to 5 kg and definitely was pleased I didn't jump to 5.5 kg.

Note

Planned rest day. Probably should have been yesterday. But Xmas day seemed a good fit.

Note

Under the Xmas tree.
Evan opens first.. Garmin 220.
Next is Julie... Garmin 220.
Then I open my present. Garmin 220.
A Garmin Xmas.
C • Merry Christmas! 3

Tuesday Dec 24, 2013 #

8 AM

Back, core and achilles 30:00 [1]

10 AM

Running 39:00 [3] 5.1 km (7:39 / km) +120m 6:51 / km
shoes: New Balance 620s

Ran into town to buy a 5 kilo dumbbell and 3 kilos of beans. Ran back with ascents of View, Forrest, Short, Wattle, Rowan to Don, Mackenzie to Old Violet and Honeysuckle. The extra 8 kilos made a big difference, reminding of the advantage of losing some weight.

Monday Dec 23, 2013 #

8 AM

Back, core and achilles 30:00 [1]

10 AM

Running 14:00 [3] 2.4 km (5:50 / km) +10m 5:43 / km
shoes: Blue innov-8

11 AM

Technical training 1:30:00 [2] **** 6.6 km (13:38 / km) +80m 12:51 / km
spiked:34/39c shoes: Blue innov-8

Continuous sluice terrain test running a course on new map - Tipperary Gully. Slower than usual as I was placing tapes for others to test run the area.
C • test run 13

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