Training Log Archive: CraigIn the 31 days ending Aug 31, 2009:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||||||||||||
Monday Aug 31, 2009 #
Note
slept:5.3 weight:69.1kg (rest day)
Calves and quads a bit sore but not too bad. I was able to run up and down the stairs at work to make it to my dentist appointment on time without any problems.
Lowest ever morning body fat % or whatever it is that the scales actually measure.
Lowest ever morning body fat % or whatever it is that the scales actually measure.
Sunday Aug 30, 2009 #
Event: Perth City to Surf
Running race 2:53:07 [4] 42.19 km (4:06 / km)
ahr:157 max:168 slept:6.1 weight:69.9kg shoes: Brooks Summon
City to Surf Marathon.
Perfect conditions, fairly still and enough cloud cover to stop it being too cold at the start or hot at the finish. About 10 degrees at the start I think so never cold in a singlet.
Ran pretty evenly around 4min/km through the flat first half but it felt a little harder than I wanted it to at times and the heart rate was higher than I would have liked. Felt like I was starting to lose a bit of speed towards half way and then got passed by about 6 people going up Malcolm St into Kings Park so thought I might be in a bit of trouble.
Came out of Kings Park as the bulk of the 12k field were running past and the promise of separate lanes for each race failed to eventuate. I was a bit annoyed at the time and perhaps lacked a little courtesy in forcing my way through the crowds out to Perry Lakes but I think it actually helped as that section of the course seemed to go by very quickly and I was still running quite strongly when we split again with less than 5k to go.
Ran on reasonably strongly over the last 5k and ended up ahead of all but one of the group that passed me on Malcolm St plus a few others that had been ahead already. Didn't manage the sort of time I was hoping for but did manage a PB by 34 seconds on a tougher course and finished much more strongly than last time so reasonably pleased overall. Still early days but so far I'm feeling a lot better than I did after my last marathon so I'm hoping the recovery will be a bit faster.
http://connect.garmin.com/activity/12135216
Half splits 1:24.52, 1:28.15
5k splits from SportTracks (42.4k total)
19.48 river
19.41 river
20.02 river
20.12 river
21.00 malcolm st + down through kings park
21.18 up through kings park
20.19 subiaco
20.53 includes selby st + rochdale rd hills
9.51 2.4km 4:06/km west coast hwy
Perfect conditions, fairly still and enough cloud cover to stop it being too cold at the start or hot at the finish. About 10 degrees at the start I think so never cold in a singlet.
Ran pretty evenly around 4min/km through the flat first half but it felt a little harder than I wanted it to at times and the heart rate was higher than I would have liked. Felt like I was starting to lose a bit of speed towards half way and then got passed by about 6 people going up Malcolm St into Kings Park so thought I might be in a bit of trouble.
Came out of Kings Park as the bulk of the 12k field were running past and the promise of separate lanes for each race failed to eventuate. I was a bit annoyed at the time and perhaps lacked a little courtesy in forcing my way through the crowds out to Perry Lakes but I think it actually helped as that section of the course seemed to go by very quickly and I was still running quite strongly when we split again with less than 5k to go.
Ran on reasonably strongly over the last 5k and ended up ahead of all but one of the group that passed me on Malcolm St plus a few others that had been ahead already. Didn't manage the sort of time I was hoping for but did manage a PB by 34 seconds on a tougher course and finished much more strongly than last time so reasonably pleased overall. Still early days but so far I'm feeling a lot better than I did after my last marathon so I'm hoping the recovery will be a bit faster.
http://connect.garmin.com/activity/12135216
Half splits 1:24.52, 1:28.15
5k splits from SportTracks (42.4k total)
19.48 river
19.41 river
20.02 river
20.12 river
21.00 malcolm st + down through kings park
21.18 up through kings park
20.19 subiaco
20.53 includes selby st + rochdale rd hills
9.51 2.4km 4:06/km west coast hwy
Saturday Aug 29, 2009 #
Running 15:23 [3] 3.0 km (5:08 / km) +40m 4:48 / km
shoes: Brooks Summon
Just a 15 minute warm up for a bit of stretching.
Friday Aug 28, 2009 #
Running 27:10 [2] 5.0 km (5:26 / km) +80m 5:02 / km
shoes: Nike Free 7.0
Easy 5k loop a bit before 7am. Wore a singlet to make sure that would be warm enough to race in. It was fine but I think it is supposed to be colder on Sunday morning. Felt quite good but made the effort to hold back. I think Rachel beat me by almost 2 minutes.
Thursday Aug 27, 2009 #
Running 35:00 7.32 km (4:47 / km) +30m 4:41 / km
shoes: Brooks Summon
Final easy marathon pace session of 5x2min with 1min jog. Started from my car, warm up down to the river, efforts looping around the outside of UWA then jog back to the car with a few laps around the block to complete the 10min warm down. Felt quite fresh but a bit unco on the first effort and it was only 4:07/km but the others felt good and were all sub 4 with the heart rate a bit on the low side.
http://connect.garmin.com/splits/11995490
http://connect.garmin.com/splits/11995490
Wednesday Aug 26, 2009 #
Running 42:41 [2] 8.0 km (5:20 / km) +80m 5:05 / km
shoes: Brooks Summon
Easy run around most of the KP section of the C2S Marathon course with Ivan. Right knee sore early. Left foot sore late.
Tuesday Aug 25, 2009 #
Running intervals 52:00 10.43 km (4:59 / km) +70m 4:49 / km
ahr:136 max:159 shoes: Brooks Summon
Final set of intervals at the oval. 15min warm up, 10min at half marathon pace and 6x1min at 5k pace with 1min rests, 15min warm down. Felt reasonably good on the warm up but took a long time to work up to half marathon pace in the 10min effort. Forgot to set the number of repetitions on the gps for the 5k pace efforts so didn't get splits after the first couple but I think they were all around 3:20-3:25/km. Still not feeling all that comfortable at a faster pace but I was recovering well between efforts and the grass did seem very soft today.
http://connect.garmin.com/activity/11867954
http://connect.garmin.com/activity/11867954
Monday Aug 24, 2009 #
Running 48:41 [2] 8.8 km (5:32 / km) +100m 5:14 / km
shoes: Adistar Ride
Easy lap of KP alone. Knee sore early on.
Sunday Aug 23, 2009 #
Running 1:15:00 [2] 13.18 km (5:41 / km) +200m 5:17 / km
rhr:42 shoes: Adizero Tempo
Abbreviated little possums loop. Not feeling too flash to begin with but got into a better rhythm towards the end and even started feeling the need for speed a few times.
http://connect.garmin.com/activity/11734360
http://connect.garmin.com/activity/11734360
Saturday Aug 22, 2009 #
Running tempo 1:05:00 14.37 km (4:31 / km) +50m 4:27 / km
ahr:144 max:158 shoes: Brooks Summon
5min warm up, 30min marathon pace, 30min easy starting at Yokine reserve and finishing at Toddler town in Morley.
Managed sub 4min/km for the first time for a marathon pace session which is encouraging. Pretty consistent 3:57/km for the 3 laps of Yokine reserve with each km between 3:52 and 4:01. Perhaps pushed a little hard on the last lap but the average heart rate for the 30min was 154 which is about where I want it to be and it was quite windy so I'm pretty happy with that.
Looking forward to the easy final week now.
http://connect.garmin.com/activity/11677592
Managed sub 4min/km for the first time for a marathon pace session which is encouraging. Pretty consistent 3:57/km for the 3 laps of Yokine reserve with each km between 3:52 and 4:01. Perhaps pushed a little hard on the last lap but the average heart rate for the 30min was 154 which is about where I want it to be and it was quite windy so I'm pretty happy with that.
Looking forward to the easy final week now.
http://connect.garmin.com/activity/11677592
Friday Aug 21, 2009 #
Running 35:01 [2] 5.62 km (6:14 / km) +100m 5:43 / km
rhr:48 shoes: Nike Free 7.0
Easy morning run from home. Didn't feel too bad, probably because I was going so slowly. Best nights sleep for ages but morning heart rate was still high.
Thursday Aug 20, 2009 #
Running tempo 1:01:26 14.09 km (4:22 / km) +20m 4:20 / km
ahr:144 max:158 shoes: Brooks Summon
3x10min at half marathon pace with 2min float recovery around the river between UWA and the Narrows.
Felt noticeably better than previous Thursdays in the warm up. Still didn't quite have the speed I would like on the efforts but the 2min recoveries felt more than ample at 4:14-4:25/km so I guess that is a good sign. Still feeling reasonably good on the warm down so definitely signs of improvement.
I hope it isn't wet for the marathon. Two large red stains on my singlet tonight from only 14km, I hate to think what it would have been like after 42km.
http://connect.garmin.com/splits/11567028
Felt noticeably better than previous Thursdays in the warm up. Still didn't quite have the speed I would like on the efforts but the 2min recoveries felt more than ample at 4:14-4:25/km so I guess that is a good sign. Still feeling reasonably good on the warm down so definitely signs of improvement.
I hope it isn't wet for the marathon. Two large red stains on my singlet tonight from only 14km, I hate to think what it would have been like after 42km.
http://connect.garmin.com/splits/11567028
Wednesday Aug 19, 2009 #
Running 1:30:21 [2] 16.19 km (5:35 / km) +180m 5:17 / km
shoes: Brooks Summon
Easy lap of KP with Erin from Saw Ave plus run there and back from my car. Feeling tired again but I did at least feel a bit less tired by the end.
http://connect.garmin.com/activity/11469806
http://connect.garmin.com/activity/11469806
Tuesday Aug 18, 2009 #
Running intervals 51:39 11.23 km (4:36 / km) +80m 4:26 / km
max:167 rhr:48 slept:5.8 weight:69.5kg shoes: Nike Free 7.0
Intervals at GF oval, 6x1k in 3:35-3:40 with 1min rest and 5th in 3:25-3:28.
Talked my way out of the 7th (a fast one) and 8th reps due to feeling a bit more tired than I would like for the last week or so.
Aimed to go closer to the slow end of the time ranges because the oval was pretty wet and the grass was a bit longer than usual as well. Still struggled to hit the time on the first effort but after that it seemed relatively easy and I even felt a little bit guilty about skipping the extra 2 efforts but I do think it was the safer thing to do.
Sleep doesn't seem to be very restful for me, my heart rate is always much higher when I wake up than when I go to bed (39 on Saturday night).
http://connect.garmin.com/splits/11410393
Talked my way out of the 7th (a fast one) and 8th reps due to feeling a bit more tired than I would like for the last week or so.
Aimed to go closer to the slow end of the time ranges because the oval was pretty wet and the grass was a bit longer than usual as well. Still struggled to hit the time on the first effort but after that it seemed relatively easy and I even felt a little bit guilty about skipping the extra 2 efforts but I do think it was the safer thing to do.
Sleep doesn't seem to be very restful for me, my heart rate is always much higher when I wake up than when I go to bed (39 on Saturday night).
http://connect.garmin.com/splits/11410393
Monday Aug 17, 2009 #
Running 50:00 [2] 9.0 km (5:33 / km) +50m 5:24 / km
rhr:46 slept:5.8 weight:69.1kg shoes: Brooks Summon
Ivan not there today so just did a very slow run South from my car into Nedlands, around Melvista Park GC and back. Generally felt pretty stiff and tired but started to feel good on a little loop I added on at the end through the bushland in the corner of Karrakatta cemetery.
Sunday Aug 16, 2009 #
Orienteering 1:17:52 [4] **** 12.78 km (6:06 / km) +425m 5:13 / km
rhr:45 slept:6.2 weight:69.3kg shoes: Adidas Swoop Blue
Badge Event at Hill Park Dale 10.7km straight line. Surprised how much further I went than the straight line (usually I'm <10% over) as I didn't really take any wide route choices just a lot of weaving around rocks and trees.
Knew from the warm up that my legs were not going to like the hills and it didn't improve at all out on the course, really struggled up every hill from start to finish but I did run them all at least and didn't feel so bad on the flatter sections.
A bit wayward on the first, rushing a bit and things were coming up faster than I expected on the 1:10,000 map, but found the control ok so not too much time lost (15 seconds maybe?). Pretty good for the rest of the course, not always taking the most efficient lines through the bush but no real mistakes. Seemed a little easier than I was expecting, I hope that is just an indication that I was orienteering well.
Disappointing to feel so bad physically today after a rest day and easy day so I think I'll have to look at making next week a bit easier to try to recover in time for the marathon.
Knew from the warm up that my legs were not going to like the hills and it didn't improve at all out on the course, really struggled up every hill from start to finish but I did run them all at least and didn't feel so bad on the flatter sections.
A bit wayward on the first, rushing a bit and things were coming up faster than I expected on the 1:10,000 map, but found the control ok so not too much time lost (15 seconds maybe?). Pretty good for the rest of the course, not always taking the most efficient lines through the bush but no real mistakes. Seemed a little easier than I was expecting, I hope that is just an indication that I was orienteering well.
Disappointing to feel so bad physically today after a rest day and easy day so I think I'll have to look at making next week a bit easier to try to recover in time for the marathon.
Saturday Aug 15, 2009 #
Running 1:02:38 [2] 11.42 km (5:29 / km) +150m 5:09 / km
rhr:48 slept:6.1 weight:69.1kg shoes: Brooks Summon
Easy run to Strettle reserve and back via rehab area. Felt reasonably good but I did take it very easy and was still maybe tiring a little towards the end.
http://connect.garmin.com/activity/11213583
http://connect.garmin.com/activity/11213583
Friday Aug 14, 2009 #
Note
rhr:47 slept:6.1 weight:68.6kg (rest day)
Decided a rest day would be of more value than an easy 35 minutes.
Thursday Aug 13, 2009 #
Running tempo 1:37:42 21.76 km (4:29 / km) +40m 4:27 / km
ahr:146 max:162 shoes: Brooks Summon
7x9min at marathon pace with 1min jog recoveries around the river from UWA over Narrows then Causeway and back to UWA.
Very strong NW at times but it was surprisingly sheltered most of the time. Feeling tired yet again, feel as though I could go much faster with less effort if I was a bit fresher but I'm not sure if that is just wishful thinking.
Watched the heart rate on the first effort and checked the pace at the end which seemed ok. After that I just tried to keep the effort fairly consistent as the wind was obviously going to mess with the pace.
Felt like I was going a good speed with the wind around the south side of the river so I was a bit disappointed to see how slow it was. Conversely pretty happy with the pace back into the gale on the last 3 efforts but the heart rate was starting to climb a bit particularly on the last where I was unable to resist the urge to overtake a cyclist.
The lure of a powerade and snickers from the shop at the finish was also a strong incentive as I was getting very hungry after crossing the causeway. Unfortunately I only had $5 and a powerade + snickers cost $5.05 but luckily I'm a regular customer so they were happy to give me a discount.
Two easy days in a row now and I definitely need it.
http://connect.garmin.com/splits/11106623
Very strong NW at times but it was surprisingly sheltered most of the time. Feeling tired yet again, feel as though I could go much faster with less effort if I was a bit fresher but I'm not sure if that is just wishful thinking.
Watched the heart rate on the first effort and checked the pace at the end which seemed ok. After that I just tried to keep the effort fairly consistent as the wind was obviously going to mess with the pace.
Felt like I was going a good speed with the wind around the south side of the river so I was a bit disappointed to see how slow it was. Conversely pretty happy with the pace back into the gale on the last 3 efforts but the heart rate was starting to climb a bit particularly on the last where I was unable to resist the urge to overtake a cyclist.
The lure of a powerade and snickers from the shop at the finish was also a strong incentive as I was getting very hungry after crossing the causeway. Unfortunately I only had $5 and a powerade + snickers cost $5.05 but luckily I'm a regular customer so they were happy to give me a discount.
Two easy days in a row now and I definitely need it.
http://connect.garmin.com/splits/11106623
Wednesday Aug 12, 2009 #
Running 1:10:00 [2] 13.47 km (5:12 / km) +150m 4:55 / km
slept:6.0 weight:69.3kg shoes: Adistar Ride
Lap of KP with Ben plus a little 3k loop before and a loop down past 23 Cook St to make it up to 70 minutes. Old house still looks about the same as when we moved out 30 years ago. Felt terrible on the first loop but started to feel ok after running with Ben for a while.
http://connect.garmin.com/activity/11017095
http://connect.garmin.com/activity/11017095
Tuesday Aug 11, 2009 #
Running race 29:40 [5] 8.0 km (3:43 / km) +80m 3:32 / km
ahr:162 max:168 shoes: Brooks Summon
8k time trial out and back along Park Rd in John Forrest. Not a fast course, always a bit up and down with a fairly tough climb just before the turn. Felt a lot better than yesterday but still wasn't expecting much and performed about as expected (I predicted 29:45 and set the GPS target as 29:36). Supposed to be running the first 5k at 10k pace and then finishing strongly. I think I got it about right as the heart rate was definitely climbing a little over the last 3k. Satisfied with the effort but I hope I can run a good deal faster when I freshen up a bit.
http://connect.garmin.com/splits/10916254
http://connect.garmin.com/splits/10916254
Running warm up/down 36:40 [2] 6.0 km (6:07 / km) +120m 5:33 / km
shoes: Brooks Summon
Run to the start and back with Rachel. Had to walk for a while after trying to stay with Rachel up the first hill on the way back.
Monday Aug 10, 2009 #
Running 48:50 [2] 8.7 km (5:37 / km) +100m 5:18 / km
shoes: Brooks Summon
Struggled around KP a couple of metres behind Ivan. Felt like a continuation of Sunday's long run. Knee had felt good all day but started hurting 10 minutes into the run.
Sunday Aug 9, 2009 #
Running long 2:30:00 [2] 26.65 km (5:38 / km) +700m 4:59 / km
shoes: Brooks Summon
Long run down Charles and past North Ledge to Fred Jacoby, up pipeline almost to Sawyers, South side of highway, around the back of the industrial estate, across the golf course, Forrest Ave, across the creek, past the end of Martin Rd and then home fairly directly. Decided not to try to avoid the hills but I think I did a better job of not avoiding them than I intended.
Felt pretty tired from start to finish today and got really hungry at about 90 minutes but I think I did fairly good job of holding my form to the end and resisting the temptation to speed up.
http://connect.garmin.com/activity/10777891
Felt pretty tired from start to finish today and got really hungry at about 90 minutes but I think I did fairly good job of holding my form to the end and resisting the temptation to speed up.
http://connect.garmin.com/activity/10777891
Saturday Aug 8, 2009 #
Running tempo 1:20:05 16.7 km (4:48 / km) +270m 4:26 / km
ahr:140 max:161 slept:5.9 weight:68.9kg shoes: Brooks Summon
35' easy, 35' marathon pace, 10' easy
Warm up followed 10k loop to Charles Rd but cutting the corner form the 5 way junction. Supposed to be finding a course similar to the last 12k of the city to surf which is pretty much gently undulating all the way. Started the effort from a bit before Charles Rd, ran out Charles to the railway, railway to Gugeri St, back the same way to the end of Charles then up the fenceline to O'Connor Rd and a little beyond. Feeling a little tired yet again but not too bad. Just monitored the heart rate again and hit my usual marathon pace of 4:06/km for the out and back section which I'm reasonably happy with given the undulations and mostly gravel surface. Pace slowed a little on the rough climb from Charles to O'Connor at the end and I probably went a little hard here but did feel better for it.
Not really looking forward to the 2.5 hours tomorrow.
http://connect.garmin.com/activity/10709065
Warm up followed 10k loop to Charles Rd but cutting the corner form the 5 way junction. Supposed to be finding a course similar to the last 12k of the city to surf which is pretty much gently undulating all the way. Started the effort from a bit before Charles Rd, ran out Charles to the railway, railway to Gugeri St, back the same way to the end of Charles then up the fenceline to O'Connor Rd and a little beyond. Feeling a little tired yet again but not too bad. Just monitored the heart rate again and hit my usual marathon pace of 4:06/km for the out and back section which I'm reasonably happy with given the undulations and mostly gravel surface. Pace slowed a little on the rough climb from Charles to O'Connor at the end and I probably went a little hard here but did feel better for it.
Not really looking forward to the 2.5 hours tomorrow.
http://connect.garmin.com/activity/10709065
Friday Aug 7, 2009 #
Running 35:33 [2] 6.15 km (5:47 / km) +100m 5:21 / km
slept:5.8 weight:68.5kg shoes: Nike Free 7.0
Easy morning run. Basically the 5k loop with a bit of messing around on the way back to push it out to 35 minutes. Felt better than I expected, probably better than last night actually, but I did struggle going up the stairs when I got to work.
Thursday Aug 6, 2009 #
Running tempo 1:14:41 16.8 km (4:27 / km) +50m 4:23 / km
ahr:146 max:163 shoes: Brooks Summon
Little warm up loop from car through KP to the corner of Hacket Dve and Mounts Bay Rd. 45 minutes at half marathon pace down to Tawarri and back then out to the old brewery and back. Shuffle/plod back to car.
Feeling a bit tired today. I was kind of hoping to cover 12km in the 45 minutes but knew it wasn't going to happen by the end of the warm up. Still managed to hold a pretty consistent pace 2 seconds/km slower than my half PB so not all that bad. Km splits ranged from 3:48 (with the wind) to 3:54 (up a small hill).
warm up 3.39km 18:59 5:36/km (120/137)
tempo 11.66km 45:00 3:51/km (158/163)
warm down 1.75km 10:41 6:06/km (146/163)
http://connect.garmin.com/activity/10614490
Feeling a bit tired today. I was kind of hoping to cover 12km in the 45 minutes but knew it wasn't going to happen by the end of the warm up. Still managed to hold a pretty consistent pace 2 seconds/km slower than my half PB so not all that bad. Km splits ranged from 3:48 (with the wind) to 3:54 (up a small hill).
warm up 3.39km 18:59 5:36/km (120/137)
tempo 11.66km 45:00 3:51/km (158/163)
warm down 1.75km 10:41 6:06/km (146/163)
http://connect.garmin.com/activity/10614490
Wednesday Aug 5, 2009 #
Running 1:32:38 [2] 16.1 km (5:45 / km) +250m 5:20 / km
shoes: Brooks Summon
Easy run through KP with Rachel and first half with Ben. Supposed to be with Erin too but she was late so we left without her. Struggled a bit through the first half where Rachel and Ben seemed to be feeling better than me. Starting to feel a bit better around half way but then struggled a bit through the second half when it became a bit slow and stop start as Rachel was having a few problems.
Found Erin at her car near the end with Ken trying to break in after Erin locked her keys in. Stayed to help which took just long enough for a bit of heavier rain to come through and leave us cold and wet at the finish.
http://connect.garmin.com/activity/10614497
Found Erin at her car near the end with Ken trying to break in after Erin locked her keys in. Stayed to help which took just long enough for a bit of heavier rain to come through and leave us cold and wet at the finish.
http://connect.garmin.com/activity/10614497
Tuesday Aug 4, 2009 #
Running intervals 53:37 11.38 km (4:43 / km) +100m 4:31 / km
max:164 shoes: Nike Free 7.0
3x2k in 7:25-7:30 with 2min walk recovery.
Warm up run to the oval with Rachel then a few run throughs while Rachel did her first 1k. Feeling a lot fresher today and the pace wasn't too hard so felt like a pretty easy session today. Legs felt a bit heavy at times when I hit the softer patches of grass but generally felt pretty comfortable. Kept thinking while I was running that Cameron must have made a mistake and it was probably supposed to be faster. Did all 3 efforts a little too fast (7:21, 7:23, 7:22) but it was mostly just a slightly too fast first lap then settling to about 7:25 pace. The heart rate was dropping below 100 on the recoveries so I don't think I could have been going too hard.
http://connect.garmin.com/splits/10478219
Warm up run to the oval with Rachel then a few run throughs while Rachel did her first 1k. Feeling a lot fresher today and the pace wasn't too hard so felt like a pretty easy session today. Legs felt a bit heavy at times when I hit the softer patches of grass but generally felt pretty comfortable. Kept thinking while I was running that Cameron must have made a mistake and it was probably supposed to be faster. Did all 3 efforts a little too fast (7:21, 7:23, 7:22) but it was mostly just a slightly too fast first lap then settling to about 7:25 pace. The heart rate was dropping below 100 on the recoveries so I don't think I could have been going too hard.
http://connect.garmin.com/splits/10478219
Monday Aug 3, 2009 #
Running 1:00:00 [2] 11.0 km (5:27 / km) +110m 5:12 / km
slept:6.1 weight:69.3kg shoes: Adistar Ride
Usual lap of KP with Ivan plus some extra through the streets to make it up to an hour after running back to Ivan's car. Feeling a bit tired.
Sunday Aug 2, 2009 #
Running long 2:00:00 [2] 22.0 km (5:27 / km) +300m 5:06 / km
shoes: Brooks Summon
Easy long run. Trying to keep it as flat as possible so went out to the rail trail via rehab loop tracks and behind tip to Martin Rd, out to Sawyers valley and back to Charles Rd on the rail trail then home via rehab return tracks with a little bit of deviancy to make it up to 2 hours.
Top of left foot was sore early on where it was sore on Thursday night despite trying to keep my laces loose. After 40 minutes I loosened the laces even more which improved it considerable and didn't seem to cause any other problems. Knee was no problem except in the last 15 minutes where it seemed to object to the downhill finish.
Freezing when I started at 9am but it only lasted to the end of our street where the wind started alternating between hot and icy every few metres then settled to a warm sunny still day by the end of the first km. Saw Rob and Lois walking between Mundaring and Sawyers and Joan Wright running near Mahogany Creek.
http://connect.garmin.com/activity/10351322
Top of left foot was sore early on where it was sore on Thursday night despite trying to keep my laces loose. After 40 minutes I loosened the laces even more which improved it considerable and didn't seem to cause any other problems. Knee was no problem except in the last 15 minutes where it seemed to object to the downhill finish.
Freezing when I started at 9am but it only lasted to the end of our street where the wind started alternating between hot and icy every few metres then settled to a warm sunny still day by the end of the first km. Saw Rob and Lois walking between Mundaring and Sawyers and Joan Wright running near Mahogany Creek.
http://connect.garmin.com/activity/10351322
Saturday Aug 1, 2009 #
Running intervals 50:44 11.2 km (4:32 / km) +100m 4:20 / km
ahr:147 max:171 slept:5.8 weight:69.3kg shoes: Nike Free 7.0
7x800 with 1min walk recovery at Glen Forrest oval. All supposed to be 2:50 except 4th and 6th in 2:40. I set the GPS for half miles (804m) instead of 800m so aimed for 2:51 and 2:41 instead. Ran them all a little too fast except the 6th where I only managed 2:43 despite my best efforts. I was a little surprised to still go a little under goal time on the last without feeling like I was straining, definitely tired though.
Got very hot, had to take my shirt off half way through and had sweat dripping off the end of my nose when I got home.
http://connect.garmin.com/splits/10276069
Got very hot, had to take my shirt off half way through and had sweat dripping off the end of my nose when I got home.
http://connect.garmin.com/splits/10276069