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Training Log Archive: jools

In the 30 days ending Nov 30, 2016:

activity	#	time	miles		km		+m
Step into Life group	9	8:50:00	8.7		14.0
run	6	3:10:42	21.1	(9:02)	33.95	(5:37)
Walking	1	2:30:00	6.21	(24:08)	10.0	(15:00)
long slow run	1	1:05:08	6.44	(10:06)	10.37	(6:17)
orienteering	1	40:33	2.49	(16:19)	4.0	(10:08)
Total	14	16:16:23	44.94		72.32

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Wednesday Nov 30, 2016 #

run 27:52 [3] 5.0 km (5:34 / km)
shoes: Asic3000

Early morning jog up and down the creek. Beautiful morning!

Monday Nov 28, 2016 #

Step into Life group 1:00:00 [3] 2.0 km (30:00 / km)
shoes: Asic3000

Fitness evaluation today, my first since August. The 2km time trial took 9:01. I had no PBS, but I was pleased to run a decent speed when I'd been feeling so tired after the weekend.

Thursday Nov 24, 2016 #

run 26:51 [3] 5.0 km (5:22 / km)
shoes: Asic3000

Early morning run. Was good, helped get me through the day.

Step into Life group (Toneup) 50:00 [3]

Hardish resistence bands session.

Sunday Nov 20, 2016 #

run 27:53 [3] 5.17 km (5:24 / km)
shoes: Asic3000

Early morning run up and down the creek. Today is a mostly sedentary one and I needed to do this.

Saturday Nov 19, 2016 #

Step into Life group (powerflex) 1:00:00 [2]

Friday Nov 18, 2016 #

run 28:53 [3] 5.36 km (5:23 / km)
shoes: Asic3000

Early morning run to blow away the cobwebs before another day in the office. Dawn was lovely!

Wednesday Nov 16, 2016 #

Step into Life group (cardiomax) 1:00:00 [4] 5.0 km (12:00 / km)
shoes: Asic3000

Intervals tonight. First warm evening session, first time with shorts and singlet. This session was tough - I'm definitely not used to interval training. The distance is a guess, and includes warm up and cooling down jogs.

Monday Nov 14, 2016 #

run (Ran to SIL ) 23:36 [3] 4.03 km (5:51 / km)
shoes: Asic3000

Ran to the 9:15am tone up group. Very civilized time of day.

Step into Life group (Tone up) 1:00:00 [3]

Bands and weights - good session.

run (Ran home) 26:01 [3] 4.22 km (6:10 / km)
shoes: Asic3000

Jogged home from the exercise group and purchased some small hand weights, put them in my backpack and continued the jog home. 2.5 extra kg made the run much harder (&slower). Contributing to the slower rate was the strong gusty head wind going home.

C • Extra weight 2

Thursday Nov 10, 2016 #

Step into Life group (tone up) 1:00:00 [3]

Leg, back, shoulders and core work out with resistance bands and heavy weights.

Wednesday Nov 9, 2016 #

run 29:36 [3] 5.17 km (5:44 / km)
shoes: Asic3000

Afternoon run with Neil. I missed the Cardiomax session because I couldn't leave work on time. I needed that run; lots of stress to shed today.

Monday Nov 7, 2016 #

Walking 2:30:00 [2] 10.0 km (15:00 / km)
shoes: Brookes Glycerins

Walked with a friend.

Step into Life group (tone up) 1:00:00 [3]

quite a good upper limb workout with resistance bands

Sunday Nov 6, 2016 #

long slow run 1:05:08 [3] 10.37 km (6:17 / km)
shoes: Blue asics

An afternoon run that felt really hard. A Bendigo loop via lake Weeroona, Long Gully track, Happy Valley Rd to home. A good loop, but I'm better to run in the morning.

Saturday Nov 5, 2016 #

Step into Life group (powerflex) 1:00:00 [3]

Really good hamstring stretch this morning.

orienteering 40:33 [3] 4.0 km (10:08 / km)
shoes: Innov8 bright

Orienteering event on the Specimen Hill map, the last Saturday event for the normal o-season. I short sharp course with lots of gradient included.

Wednesday Nov 2, 2016 #

Step into Life group (Time trial) 1:00:00 [4] 7.0 km (8:34 / km)
shoes: Blue asics

Time trial around the lake: 5km in 24:52. I thought I was running slow and sluggish, but the time didn't agree with me.

C • Sluggish 1

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