Training Log Archive: 007In the 7 days ending Mar 4, 2012:
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Sunday Mar 4, 2012 #
Running 36:00 [3]
slept:9.0
Easy morning run with map.
R shin a little sore after 10mins - stopped for a bit then didnt feel it again.
R shin a little sore after 10mins - stopped for a bit then didnt feel it again.
Strength 20:00 [1]
Also 30mins stretching after run
Running 13:00 [3]
Was going to go for longish evening run but shin started twinging a little bit so it turned into a lovely evening walk.
Really need new shoes (waiting for the postman!). Didn't run much last week but what I did do was all hard. Will have a few days off the legs and better stretching etc. Better safe than sorry!
Really need new shoes (waiting for the postman!). Didn't run much last week but what I did do was all hard. Will have a few days off the legs and better stretching etc. Better safe than sorry!
Saturday Mar 3, 2012 #
Running race 33:55 [5] 8.0 km (4:14 / km)
ahr:161 max:170 slept:8.0
Vic road runners 8K Tan TT, same as a month ago but started at a different spot, closer to the bottom of the hill. A month of training has payed off as I was 76 seconds faster today :)
Started fast, think I got a little slow in the second half of the first lap, then really pushed the hill the second time and had a fierce battle with a girl at my pace for the last 2km which was good. Legs felt a bit tired (from intervals yesterday I guess).
Almost made negative split: 16:56 (hr159/168) 16:59 (hr164/170)
Started fast, think I got a little slow in the second half of the first lap, then really pushed the hill the second time and had a fierce battle with a girl at my pace for the last 2km which was good. Legs felt a bit tired (from intervals yesterday I guess).
Almost made negative split: 16:56 (hr159/168) 16:59 (hr164/170)
Running warm up/down 18:00 [2]
6mins warm up (rushed a bit, bit tough to start a race at 7:30am on a saturday!)
13mins cool down, left leg felt a bit stiff.
13mins cool down, left leg felt a bit stiff.
riding 30:00 [2]
to/from race
Friday Mar 2, 2012 #
Running intervals 16:00 [5]
ahr:160 max:171 slept:7.5
I don't usually run in the morning, let alone do intervals, so this was a bit of an experiment and it went ok. Didn't have long so did a quick session at the uni aths track. Piotr was out doing a session too!
Decreasing length intervals with 1min recovery. 4km total. Times all what I aimed to do, felt ok.
1000m 3:59 161/163/114
800m 3:01 158/169/126
800m 3:02 160/171/136
400m 1:30 160/168/131
400m 1:28 157/168/134
200m :40 161/167/141
200m :39 151/164/133
200m :40 147/163
Decreasing length intervals with 1min recovery. 4km total. Times all what I aimed to do, felt ok.
1000m 3:59 161/163/114
800m 3:01 158/169/126
800m 3:02 160/171/136
400m 1:30 160/168/131
400m 1:28 157/168/134
200m :40 161/167/141
200m :39 151/164/133
200m :40 147/163
Running warm up/down 21:00 [3]
9mins warm up, 1min recoveries between, short cool down (and was jumping on the bike to ride to work so that was really my cool down..)
Felt good to be out early on such a lovely refreshing morning, autumn is here :) Now I just have to get better at going to bed earlier.
Felt good to be out early on such a lovely refreshing morning, autumn is here :) Now I just have to get better at going to bed earlier.
riding (to work) 25:00 [2]
for once I had a tail wind :)
riding 35:00 [2]
15+20 office/home
Thursday Mar 1, 2012 #
Note
slept:8.5 (rest day)
unscheduled lazy day :)
Wednesday Feb 29, 2012 #
riding (to work) 27:00 [2]
slept:7.0
riding (home from work) 27:00 [2]
random ball sports 40:00 [3]
ahr:141 max:168
Played with team of 6 against 8 but gave them a run fror their money to only lose 4-6. Got a fair bit of action on the field!
Running 30:00 [3]
15mins run before rugby
15mins run after. Right shin tiny bit sore towards the end so walked a bit, stretched then ran some more and it felt ok.
15mins run after. Right shin tiny bit sore towards the end so walked a bit, stretched then ran some more and it felt ok.
Tuesday Feb 28, 2012 #
riding (to work) 26:00 [2]
slept:7.0
riding (home from work) 26:00 [2]
Running 18:30 [5]
Intervals at Studley Park with Jas.
4x big hill from loop near Kaynes bridge, up dirt mtb track, over bouleverd, up bitumen path to houses at the top:
3:01 154/169 (ave/max hr)
2:53 155/172
3:10 157/171 (longer route up twisty single track and bush)
2:56 159/171
Then did 2x mostly flat:
3:35 158/168 (second half on awesome twisty single track along river)
3:02 160/171 (too dark for single track so just the gravel path)
Jas and I are well matched for training and pushed/raced each other really hard, the top of each hill was a sit down affair to get breath back.
Recoveries long jog back down (4-5mins)
4x big hill from loop near Kaynes bridge, up dirt mtb track, over bouleverd, up bitumen path to houses at the top:
3:01 154/169 (ave/max hr)
2:53 155/172
3:10 157/171 (longer route up twisty single track and bush)
2:56 159/171
Then did 2x mostly flat:
3:35 158/168 (second half on awesome twisty single track along river)
3:02 160/171 (too dark for single track so just the gravel path)
Jas and I are well matched for training and pushed/raced each other really hard, the top of each hill was a sit down affair to get breath back.
Recoveries long jog back down (4-5mins)
Running 40:00 [3]
warm up/down and recoveries. would have liked to have done longer but it got dark and dinner was calling.
Monday Feb 27, 2012 #
riding (to work) 29:00 [2]
slept:7.5
super tired. maybe the heat and humidity
riding (home from work) 29:00 [2]
(rest day)