Training Log Archive: 007

Lovely long run, in the sunny rain! Ran from Parkville to Merri Ck via the capital city trail (30mins) then down to Studley park on the Yarra (another 30mins) then back along Johnston St. Legs were a bit stiff/sore from yesterday but didnt affect me too much. Started quite slowly then picked up the pace a little after 30mins. Longest run in a while and it felt good.

Morning session with the Aths club at the uni track. Pretty cool living 5mins walk from the track, I really should go more often!

4X 1000m @ 3:42, 3:44, 3:47, 3:52
2x 300m @ 60secs
2x 200m @40secs

Was supposed to do 5 x 1000 and perhaps I should have, but legs were feeling really tired after 4 and I was beginning to plod so instead I finished off with 2x 300 and 2x 200m with 2mins rec.
Maybe started a bit quick as couldnt maintain the pace. Julie was a perfect pace for the first two then she got faster and I got slower. Tad slower than october last year (4 @ 3:38-3:46)

15mins warm up including some steady laps and drills on the track.
Recovery between ints (just walking)
20mins warm down, followed by a yummy chai, pancakes and a nanna nap (have been feeling dozy at funny times since my overnight shift?)

on the track after running

Did a little variety of short intervals in Royal Park on a very beautiful evening- I love living in Melbourne :) Tried to focus on good running form.
10 x 27-30sec hills with 60sec rec jog back down
5mins of drills on the hill
10 x 15sec flat sprint with 15sec rec walk
8 x 15sec sprint with 30sec rec walk

15min warm up, recovery between ints and running between sets, 12min warm down

Rode to Abbotsford in the morning for a work training course, then to Kew for a run afterwards, and home.

Did 3x 'Reubens' hills from the bats on the Yarra to the top of Willsmere hill. Route slightly different (I think/hope slightly longer) than the last times I did this last year, as the bush has become alot more overgrown.
4:51 (hr 161/172 with 3:30min recovery)
4:57 (hr 162/177 with 4min recovery)
5:03 (hr 163/175)
Pushed hard, but slower than I was running after some good training last year (pb 4:25, and used to do 4 of them with 3:30 recovery). It was quite warm and I felt buggered. Was going to do a fourth one or some shorter hills afterwards but didn't feel like it :( also felt like i should conserve some energy for the rest of a long day.

Warm up, down and recoveries. What a glorious autumn day!!

Evening ride to work, for a 10+ hour night shift...yikes!

C • Sounds unpleasant! 5

to/from work

MFR runf rom Kezza's. Legs felt quite tired. Highlight was the earl grey tea creamy custardfor dessert :)