Training Log Archive: sal.In the 7 days ending Apr 2, 2017:
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Sunday Apr 2, 2017 #
7 AM
Running 14:14 [3] 1.14 km (12:29 / km) +33m 10:54 / km
ahr:163 max:179
Smallish warm up which included running from the car at Centennial Park and over to Dixon Park, a couple of laps of the oval plus some drills and stretching.
8 AM
Running race 55:29 [5] 10.08 km (5:30 / km) +262m 4:52 / km
ahr:182 max:190
New Run - Hill to Harbour.
So pleased with this run! I had set the goal of 60min (and sorta stretched it out to 65min with the hill before getting there and realising that i had exaggerated the hill in my head and so dropped it back to 60min) and SMASHED IT!
I felt really nice and strong. At some points I would take stock of my breathing and pace and realise that i was running so well which just added to the happy vibes and kept me going.
Really tried lengthening my strides down all of the hills to make the most of the decline. Also took advantage in getting my breathing back into rhythm, getting rid of the small stitch that had started and loosening my arms and shoulders.
From about the 7km mark, my right shin started to twinge, and at the 8km mark, both shins started to twinge. They only got worse as the run went on, but i was having so much fun that i just ignored them. Then when coming back past the Crowne and i saw Scratchley's i realised that we didn't have that far to go! Then once i hit the road again at Fanny's, i tried pumping it and aimed to catch the people in front of me (thanks tall man and green singlet lady).
Overall, VERY happy with the way today's run turned out (: Now for rest and a buttload of rolling & stretching (:
So pleased with this run! I had set the goal of 60min (and sorta stretched it out to 65min with the hill before getting there and realising that i had exaggerated the hill in my head and so dropped it back to 60min) and SMASHED IT!
I felt really nice and strong. At some points I would take stock of my breathing and pace and realise that i was running so well which just added to the happy vibes and kept me going.
Really tried lengthening my strides down all of the hills to make the most of the decline. Also took advantage in getting my breathing back into rhythm, getting rid of the small stitch that had started and loosening my arms and shoulders.
From about the 7km mark, my right shin started to twinge, and at the 8km mark, both shins started to twinge. They only got worse as the run went on, but i was having so much fun that i just ignored them. Then when coming back past the Crowne and i saw Scratchley's i realised that we didn't have that far to go! Then once i hit the road again at Fanny's, i tried pumping it and aimed to catch the people in front of me (thanks tall man and green singlet lady).
Overall, VERY happy with the way today's run turned out (: Now for rest and a buttload of rolling & stretching (:
Friday Mar 31, 2017 #
6 AM
Strength + Conditioning 28:00 [3]
Really wanted to do something today but didn't want to use my legs too much as my knee hasn't been too happy since the weekend, and I have signed up for the 10km this Sunday...
1: Arms & Abs
Circuit 1:
15x Knee Push Ups
15x Medicine Ball Squat & Press
15x Lay Down Knee Push Ups
15x Tricep Dips
Circuit 2:
40x Mountain Climbers
40x Ab Bikes
30x Straight Leg Sit Ups + Twist
15x Straight Leg Sit Ups
1: Arms & Abs
Circuit 1:
15x Knee Push Ups
15x Medicine Ball Squat & Press
15x Lay Down Knee Push Ups
15x Tricep Dips
Circuit 2:
40x Mountain Climbers
40x Ab Bikes
30x Straight Leg Sit Ups + Twist
15x Straight Leg Sit Ups
Thursday Mar 30, 2017 #
6 PM
Netball 36:00 [3]
Played WA the entire game. The girl I was playing against clearly didn't know that she could be obstructing when I didn't have the ball, which was just frustrating...
Anywho, we came away with the win!
Anywho, we came away with the win!
Wednesday Mar 29, 2017 #
7 AM
Cycling 41:33 [3] 12.46 km (18.0 kph) +228m
ahr:135 max:164
Commute into work
5 PM
Cycling 41:57 [3] 12.24 km (17.5 kph) +178m
ahr:135 max:167
Commute home from work
Tuesday Mar 28, 2017 #
7 AM
Cycling 39:59 [3] 12.42 km (18.6 kph) +249m
ahr:139 max:158
Commute into work
6 PM
Note
Had planned on cycling home, but ended up staying back at work an extra hour so Steven came and got me and took me home as i was BUGGERED! Big few weeks and there isn't an end in sight for another couple of months...