Training Log Archive: BruceIn the 7 days ending Jan 5, 2019:
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Saturday Jan 5, 2019 #
10 AM
Running warm up/down 11:34 1.92 km (6:01 / km) +1m 6:00 / km
ahr:125 max:140
Running race 18:29 5.08 km (3:38 / km)
ahr:150 max:171
Perry Lakes parkrun
The course was 50% ashphalt and 50% grass (medium length).
I think the course was also 80m too long. This probably accounts for my slower time this week compared to my run at Burswood Peninsula.
The course was 50% ashphalt and 50% grass (medium length).
I think the course was also 80m too long. This probably accounts for my slower time this week compared to my run at Burswood Peninsula.
Friday Jan 4, 2019 #
1 PM
Running intervals 53:55 6.71 km (8:02 / km) +8m 8:00 / km
ahr:105 max:151
Intervals with Torren at Challenge Stadium oval
5 PM
Walk 19:10 1.63 km (11:46 / km) +1m 11:43 / km
ahr:79 max:86
Thursday Jan 3, 2019 #
12 PM
Running intervals 53:15 8.05 km (6:37 / km) +118m 6:10 / km
ahr:120 max:155
2 x 1000m reps down Broadwalk. My aim was to run sub 3 minutes as I did 10 years ago here. It wasn't going to be easy now that I am 10 years older, and running into a headwind.
My first was 2:53 and the second was 2:56.
My first was 2:53 and the second was 2:56.
Wednesday Jan 2, 2019 #
12 PM
Running long 1:36:35 17.65 km (5:28 / km) +159m 5:14 / km
ahr:134 max:142
Completion of my 2018/19 "Run every single trail in King's Park" challenge.
This was all of the remaining trails in the east, with a couple of unavoidable double ups to get to some of the left over segments.
All trails are now done and dusted!
A total of 69.46km over 5 runs. This includes the back and forth to Shenton Park, so around 60km of King's Park trails altogether. I'm guessing about 10-20% of these were double ups, so there must be over 50km of unique trails.
My 2008 version also included the now defunct fire tracks. These were the most enjoyable but are now gone. Most of the remaining trails are now either very sandy, or hard surfaces. The nice grassy/bushy ones have been closed. Still, the lawn areas along Fraser Avenue and around the Botanic Gardens remain as some of the nicest areas to run anywhere!
Today's run is marked in red:
https://photos.app.goo.gl/QJHCHmN8rL8Jx9826
Although not strictly a trail, tomorrow I plan to do some reps on Broadwalk.
This was all of the remaining trails in the east, with a couple of unavoidable double ups to get to some of the left over segments.
All trails are now done and dusted!
A total of 69.46km over 5 runs. This includes the back and forth to Shenton Park, so around 60km of King's Park trails altogether. I'm guessing about 10-20% of these were double ups, so there must be over 50km of unique trails.
My 2008 version also included the now defunct fire tracks. These were the most enjoyable but are now gone. Most of the remaining trails are now either very sandy, or hard surfaces. The nice grassy/bushy ones have been closed. Still, the lawn areas along Fraser Avenue and around the Botanic Gardens remain as some of the nicest areas to run anywhere!
Today's run is marked in red:
https://photos.app.goo.gl/QJHCHmN8rL8Jx9826
Although not strictly a trail, tomorrow I plan to do some reps on Broadwalk.
Tuesday Jan 1, 2019 #
10 AM
Running tempo 19:51 5.01 km (3:58 / km)
ahr:146 max:160
Applecross parkrun course
Running 16:02 2.57 km (6:14 / km) +26m 5:56 / km
ahr:125 max:165
Something I have noticed in the western suburbs of Perth is the incredible amount of lawn tennis courts. The all seem to be immaculately prepared too!
Monday Dec 31, 2018 #
11 AM
Running 56:33 10.15 km (5:34 / km) +143m 5:12 / km
ahr:119 max:135
Another set of tracks ticked off in the south eastern section of King's Park. Possibly one more run to collect all of the remaining tracks.
Today's route is marked in green.
https://photos.app.goo.gl/YVzrbhGQsAKv4sJo9
That's it for 2018.
# time distance climb
Cycling 359 204:29:43 3513.12 km 30578 m
Running 262 200:48:36 1967.99 km 28192 m
Orienteering 105 78:27:35 795.02 km 11369 m
Annual totals are down a little on 2017, mostly due to my injury and rest period following my bike crash in September. However I was still able to manage 367 runs over the 365 days.
Orienteering sessions were up, as a result of attending many Bendigo Saturday events, and attending a few training camps with the kids. My Park & Street orienteering attendance was down, so my "real" orienteering attendance was significantly up this year.
Today's route is marked in green.
https://photos.app.goo.gl/YVzrbhGQsAKv4sJo9
That's it for 2018.
# time distance climb
Cycling 359 204:29:43 3513.12 km 30578 m
Running 262 200:48:36 1967.99 km 28192 m
Orienteering 105 78:27:35 795.02 km 11369 m
Annual totals are down a little on 2017, mostly due to my injury and rest period following my bike crash in September. However I was still able to manage 367 runs over the 365 days.
Orienteering sessions were up, as a result of attending many Bendigo Saturday events, and attending a few training camps with the kids. My Park & Street orienteering attendance was down, so my "real" orienteering attendance was significantly up this year.
Sunday Dec 30, 2018 #
10 AM
Running long 1:54:41 19.65 km (5:50 / km) +291m 5:26 / km
ahr:122 max:155
A long assault on many of the internal sandy tracks of King's Park. Initially in the south western end, but then spent most of my time in the north eastern section. The toughest section was descending the Kokoda Trail steps, and then ascending Jacob's ladder. This was very crowded with numerous walkers climbing the stairs.
I thought I may have covered more tracks in 19km, but I think I have about 60% of them now ticked off. It will take at least another two or three runs to collect them all.
The tracks that I have run this visit can be sen here, with today's run in blue: https://photos.app.goo.gl/HrYS21L7csdjFHdXA
I thought I may have covered more tracks in 19km, but I think I have about 60% of them now ticked off. It will take at least another two or three runs to collect them all.
The tracks that I have run this visit can be sen here, with today's run in blue: https://photos.app.goo.gl/HrYS21L7csdjFHdXA