Training Log Archive: MountyIn the 7 days ending Feb 25, 2018:
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Sunday Feb 25, 2018 #
Running 5:12:00 [3] 53.0 km (5:53 / km)
Big day out for the metrogaine 6hr with Andy & Glenn. the event area was centered on Coogee Public School with a loop to the south around the Malabar headland, and north to Bondi before heading west to Centennial park and trendy café dodging back to the finish.
Pretty laid back course planning, with the decision to run South to North up the coast due to the forecast Southerly turning out to be an excellent call. By the time we got to Bondi the wind was honking.
First section of the run was a quickish 10k taking us down and around Malabar headland and the new track just opened there, followed by the coast run to Bondi and some ins and outs on silly steep pinches until we reached Bondi for a Pineapple Fanta stop at about 3hrs before the trek inland to Centennial.
Our pace had been pretty consistent with 54/59/59/59 minute 10k's, and then my legs started to hurt....which I can't really blame them for with a sudden step up to miles on bitumen. I must have been favouring the bruise on my quad from sailing yesterday too as the glutes and hips were pretty sore too. Anyway, Ive done enough of these to estimate the "speed I can get home in without blowing up" and rolled along accordingly dropping a few minutes maybe.
We cleared the course in 5:12 and had time for a sandwich before the heavens opened with torrential rain. Hehe.
Good hit out, and pleased to get thru' in one piece after a summer of sailing.
Pretty laid back course planning, with the decision to run South to North up the coast due to the forecast Southerly turning out to be an excellent call. By the time we got to Bondi the wind was honking.
First section of the run was a quickish 10k taking us down and around Malabar headland and the new track just opened there, followed by the coast run to Bondi and some ins and outs on silly steep pinches until we reached Bondi for a Pineapple Fanta stop at about 3hrs before the trek inland to Centennial.
Our pace had been pretty consistent with 54/59/59/59 minute 10k's, and then my legs started to hurt....which I can't really blame them for with a sudden step up to miles on bitumen. I must have been favouring the bruise on my quad from sailing yesterday too as the glutes and hips were pretty sore too. Anyway, Ive done enough of these to estimate the "speed I can get home in without blowing up" and rolled along accordingly dropping a few minutes maybe.
We cleared the course in 5:12 and had time for a sandwich before the heavens opened with torrential rain. Hehe.
Good hit out, and pleased to get thru' in one piece after a summer of sailing.
Saturday Feb 24, 2018 #
Other (Sailing) 2:00:00 [3]
Crewed for Tom on the 13 with Annika away. Stonking nor' easter again made for hard work up the front of the boat and some rather fun rides. Tom doing well learning to tame the beast. Not the ideal prep for a rogaine tomorrow...legs will be interesting.
Friday Feb 23, 2018 #
Running 19:21 [3] 5.0 km (3:52 / km)
5k tempo wharfy. Felt much better than Monday, and got around smoothly. Mini goal is to step up to 10k tempo and get around in 38ish. Bit of work to do I suspect.
Thursday Feb 22, 2018 #
Gym 40:00 [3]
Gentle session in the gym, with a bit of bike and rowing.
Tuesday Feb 20, 2018 #
Running 1:00:00 [3]
Gentle trot up in to Red Hill while Tom was at gym. Very pleasant.
Monday Feb 19, 2018 #
Running 1:10:00 [3]
Tempo lunchy around the Bay, In attempt to gradually up the 5k tempo's to include the occasional 10k, I headed out at about 4m/ks with the plan of seeing how long I stayed relaxed, Ok until Anzac bridge where the climb took some effort, and then backed off at 7k cause I was starting to have to work more than I could be bothered. Would have hoped to get further. Ah well.