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Training Log Archive: candyman

In the 31 days ending Mar 31, 2012:

activity # timemileskm+m
  Running12 7:13:35 56.67(7:39) 91.2(4:45) 1292
  Total12 7:13:35 56.67(7:39) 91.2(4:45) 1292
  [1-5]12 7:07:30

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Saturday Mar 31, 2012 #

11 AM

Running 14:54 intensity: (53 @0) + (5:13 @1) + (7:30 @2) + (1:18 @3) 3.53 km (4:13 / km) +3m 4:12 / km
ahr:149 max:173 shoes: Inov-8 Road-X 233

Volunteering at the YMCA Runners Club "cross country". So ran out to the 2km turnaround to check it out and then back to the 1km turnaround for the kids race.

Running 11:46 intensity: (18 @0) + (27 @1) + (3:08 @2) + (5:31 @3) + (2:22 @4) 3.0 km (3:55 / km) +1m 3:55 / km
ahr:164 max:178 shoes: Inov-8 Road-X 233

Bit of a rest and then did a 3km tempo, finishing up at the 2km turn for the main race.

Running 7:47 intensity: (12 @0) + (21 @1) + (1:18 @2) + (1:22 @3) + (4:34 @4) 2.0 km (3:53 / km) +1m 3:53 / km
ahr:169 max:180 shoes: Inov-8 Road-X 233

Finally a steady 2km back to the finish after the last runner had been through.

Friday Mar 30, 2012 #

7 AM

Running 40:27 intensity: (45 @0) + (5:11 @1) + (30:57 @2) + (3:34 @3) 8.07 km (5:01 / km) +122m 4:40 / km
ahr:154 max:168 shoes: inov-8 f-lite 195 (2)

RTW. Starting to feel more like myself. Good to get out in the morning again, it has been a while!

Tuesday Mar 27, 2012 #

6 PM

Running 25:50 intensity: (11 @0) + (4:29 @1) + (5:39 @2) + (10:36 @3) + (4:55 @4) 6.07 km (4:15 / km) +56m 4:04 / km
ahr:161 max:180 shoes: NB MT10 OB

Impromptu run which will become a regular on Tuesdays. Picked up Jessica and then drove to pick up Kel from Calwell where she had been training and decided on the spot to run home while Kel drove Jessie home.

Ran 5km tempo and then 1 km easy back home.

Will be even better when we have moved in to Kambah and it is a few km further.

Friday Mar 23, 2012 #

Note
(sick)

Been sick again this week with a cold. The Aussie bugs are really knocking me around. Fingers crossed I might manage an extended period of good health after this one is over.

Monday Mar 19, 2012 #

5 PM

Running 39:43 [2] 8.07 km (4:55 / km) +146m 4:31 / km
shoes: inov-8 f-lite 195 (2)

New week, fresh start. Plan to just get the legs turning over and hopefully finally make it out for a decent long run on Sunday.

Saturday Mar 17, 2012 #

Note

Poor Jess has been unwell for a couple of days so had to stay at home with her yesterday. I've also had some sort of stomach bug so not been able to get out running.

On the positive side we are doing a final inspection of the house we are buying in Kambah this afternoon and then should be exchanging contracts on Monday. At this stage looks like we will be moving in at the end of April.

Wednesday Mar 14, 2012 #

5 PM

Running warm up/down 6:02 intensity: (18 @0) + (3:01 @1) + (2:43 @2) 1.26 km (4:47 / km) +8m 4:38 / km
ahr:141 max:157 shoes: NB MT10 OB

Running 17:01 intensity: (8 @0) + (17 @1) + (1:34 @2) + (8:32 @3) + (6:30 @4) 4.08 km (4:10 / km) +6m 4:08 / km
ahr:171 max:185 shoes: NB MT10 OB

Pretty easy sprint course around Commonwealth Park for which I was neither sharp enough, fit enough or tough enough. Still felt better for having got out for the race and felt like I was moving a fair bit better than my last race around ANU, have to wait for the results to see if that is actually the case or not!

Tuesday Mar 13, 2012 #

5 PM

Running 37:46 intensity: (25 @0) + (2:40 @1) + (14:20 @2) + (19:42 @3) + (39 @4) 8.16 km (4:38 / km) +145m 4:15 / km
ahr:161 max:177 shoes: inov-8 f-lite 195 (2)

HFW. Feeling much better today, maybe having a couple of days off was the right thing and saved me from being ill for a week, maybe I was just being soft.

Regardless have decided that I need a little more direction now that I have been back running reasonably for a couple of months so starting to put together a training plan. Will largely consist of either running to work or home and doing something long on the weekend but simple can also be effective. Have to admit that reading about MikeS, PaulF, RobB running so well at the Trafford 10k was pretty inspiring so one of the major parts of my training plan will be deciding which races I am going to try to do over the winter.

Monday Mar 12, 2012 #

Note

Bit frustrating that just as I was feeling back to normal have had another setback, another rest day today, will get out tomorrow hopefully. Inspired by all the Hallamshire boys at Trafford 10k, way to go!

Sunday Mar 11, 2012 #

Note

Rest day today as I woke up feeling a bit under the weather, hopefully the precautionary rest day will work and I'll be out for a long run tomorrow.

Saturday Mar 10, 2012 #

7 AM

Running 39:56 intensity: (33 @0) + (14:24 @1) + (24:40 @2) + (19 @3) 8.06 km (4:57 / km) +123m 4:36 / km
ahr:145 max:169 shoes: NB MT10 OB

RTW. Not particularly speedy but a couple of good signs, firstly I ran to work rather than the easier option of getting on the bus and secondly I actually felt pretty good running. Hopefully get out for a couple of longer runs the next two days as it is a bank holiday weekend.
C • No it's not! 6

Friday Mar 9, 2012 #

5 PM

Running 35:37 [2] 8.02 km (4:26 / km) +98m 4:11 / km
shoes: inov-8 f-lite 195 (2)

After work run but to Suzie and Matt's in Weston Creek instead of home, ended up a similar distance! Still not feeling entirely comfortable but definitely starting to move a bit better.

Wasn't sure of the best route so printed myself an osm map to link as many of the green corridors together as possible. Forgot to take the map with me but managed a pretty close approximation of what I had planned from memory.

Thursday Mar 8, 2012 #

5 PM

Running 38:13 intensity: (47 @0) + (2:53 @1) + (27:27 @2) + (7:06 @3) 8.2 km (4:40 / km) +146m 4:17 / km
ahr:156 max:170 shoes: NB MT10 OB

HFW. Another run, another new pair of shoes. Felt tough to begin with (uphill) but was flowing pretty well for the last half (downhill). Definitely starting to get my mojo back although my breathing wasn't great today.

Tuesday Mar 6, 2012 #

5 PM

Running 39:32 intensity: (19 @0) + (4:49 @1) + (32:20 @2) + (2:04 @3) 8.0 km (4:57 / km) +147m 4:32 / km
ahr:153 max:173 shoes: vibram bikila

HFW. Finally starting to get a little mojo back. Finished my antibiotics this morning which probably helped.

Also first ever run in Vibram Fivefinger shoes, very weird feeling to have mud squelching between your toes when you are wearing a shoe. Not quite sure yet what I think of them but I will run in them again which isn't a bad sign.
C • five fingers 3

Sunday Mar 4, 2012 #

8 AM

Running 36:28 intensity: (38 @0) + (10:55 @1) + (24:05 @2) + (50 @3) 6.59 km (5:32 / km) +169m 4:54 / km
ahr:147 max:172 shoes: inov-8 f-lite 195 (2)

Just the standard lollipop loop today, in the pouring rain. Feeling a bit under the weather so scrapped plans for a long run and just got out to keep a bit of momentum going.

Saturday Mar 3, 2012 #

7 AM

Running 42:33 intensity: (38 @0) + (11:02 @1) + (30:53 @2) 8.08 km (5:16 / km) +121m 4:54 / km
ahr:146 max:164 shoes: inov-8 f-lite 195 (2)

RTW. Hmm, getting slower every run i go on at the moment, hopefully the training effect will kick in at some stage and I'll start to get faster.

On a positive note I'm starting to feel better at least!

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