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Training Log Archive: markg

In the 7 days ending Mar 22, 2015:

activity

time

miles

Running

4:55:25

36.1

(8:11)

58.1

(5:05)

470

Cycling

1:24:00

14.54

(10.4/h)

23.4

(16.7/h)

Stretch & Massage

1:15:00

Strength & Conditioning

30:00

Total

8:04:25

50.64

81.5

470

[1-5]

7:04:25

2:21

0:00

» now

Sunday Mar 22, 2015 #

Event: ACT League #1 Honeysuckle Creek

Note
(rest day)

Saturday Mar 21, 2015 #

6 AM

Running 1:08:00 [3] 13.6 km (5:00 / km) +185m 4:41 / km
ahr:140 max:160 shoes: New Balance M870 BY3

Long run and parkrun fail. Got up early to do Ginninderra Parkrun. My guts weren't feeling good when I got up but figured it would pass and headed off. Managed to get to Lake Ginninderra with a few minutes to spare for parkrun but the only people present were some bootcampers playing obnoxiously loud music. This dented my enthusiasm for the 15km+ run planned but I started up towards Gossan. My guts were still playing up and the right foot ache kicked in soon and so I finished up with a fairly direct plod home through Gossan and Brucie. It turns out Ginninderra Parkrun starts at 8am; I thought they all started at 7am?

PTE 2.7

C • only in qld (& nt) 4

Friday Mar 20, 2015 #

8 AM

Cycling 50:00 [2] 12.0 km (14.4 kph)

9 AM

Stretch & Massage 1:00:00 [0]

Massage

3 PM

Running 31:00 [2] 5.7 km (5:26 / km)
shoes: New Balance M870 BY3

Thursday Mar 19, 2015 #

9 AM

Running 1:16:00 [3] 15.5 km (4:54 / km) +215m 4:35 / km
ahr:145 max:175 shoes: New Balance M870 BY3

To school, then down through ANU to lake, back in to the botanic gardens, Little Blackie saddle and home via Brucie. Foot sore in last 5km, achilles cranky, and left hammy really tight ... pooh.

PTE 3.2

Stretch & Massage 15:00 [3]

Short yoghurt

Wednesday Mar 18, 2015 #

12 PM

Strength & Conditioning 30:00 [3]

Core

Tuesday Mar 17, 2015 #

9 AM

Running 30:00 [3] 6.0 km (5:00 / km) +30m 4:53 / km
shoes: Nike LunarGlide+ 5 grey/blue

School drop-off. Ewan put on a surge down along the storm water drain but I held on and then dropped him. Must increase his training.

Cycling 34:00 [3] 11.4 km (20.1 kph)

To ANU and home for house key recovery ...

3 PM

Running 33:00 [3] 5.6 km (5:54 / km)
shoes: Nike LunarGlide+ 5 grey/blue

School pick-up. Optimised the route down to 2.5km on the way there. It can probably even go a bit shorter. Did a progressive tempo on the way there as I warmed up and my recent lunch settled but felt heavy on the way back.

Monday Mar 16, 2015 #

8 AM

Running tempo 57:25 [3] 11.7 km (4:54 / km) +40m 4:49 / km
ahr:136 max:177 shoes: Mizuno Wave Elixir 8

School drop-off and then ran into Braddon to check out the new commute. I picked up the pace a little on the way out just to clear my head and the return journey turned into a progressive tempo. Feeling pretty good but a little bit foot ache later on and a bit from the damned achilles.

Only 5km to work and it's quite pleasant running in the green corridors through O'Connor and Turner. There aren't any showers at work unfortunately which limits the run in to a plod to avoid sweatiness.

PTE 3.4

C • work 7

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