Training Log Archive: fletchIn the 7 days ending Dec 23, 2012:
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Sunday Dec 23, 2012 #
3 PM
run 38:55 [2] 8.34 km (4:40 / km) +113m 4:22 / km
shoes: Asics Kayano 17
Saturday Dec 22, 2012 #
5 AM
run 2:22:24 [3] 22.77 km (6:15 / km) +337m 5:49 / km
shoes: Cortana Orange
Lightpole checking for the western half of the mammoth Lake Gwelup MetrO map (thanks PeterK).
Was a bit longer than anticipated to get right around the map as well as get there and back from home. Time is deceptive, but the stop-start nature of the run doesn't seem to make it any easier.
47 lightpoles marked for training runs later. Unfortunately due to the age of the area, we will be looking for 3 different types of number tag, although the vast majority are handwritten numbers on small silver tags.
Knee a bit achey for much of the run but not too bad. Will have to stop being lazy of rehab exercises and stretching, because a) I know they were working and b) I can feel my right knee start to collapse inwards when I get tired. (ie the last hour of today's effort)
Was a bit longer than anticipated to get right around the map as well as get there and back from home. Time is deceptive, but the stop-start nature of the run doesn't seem to make it any easier.
47 lightpoles marked for training runs later. Unfortunately due to the age of the area, we will be looking for 3 different types of number tag, although the vast majority are handwritten numbers on small silver tags.
Knee a bit achey for much of the run but not too bad. Will have to stop being lazy of rehab exercises and stretching, because a) I know they were working and b) I can feel my right knee start to collapse inwards when I get tired. (ie the last hour of today's effort)
Thursday Dec 20, 2012 #
6 PM
run hills 50:00 10.0 km (5:00 / km)
shoes: Saucony Cortana
Hill O-ntervals, which I got to actually run this time.
2 x 4 x 1:30 efforts up reabold east. 3 min extra between sets. Map memory on the Malmalling M21A state champs course from 2000.
Course map at the bottom. Blank map at the top. 2 controls at a time. Got them all right except the long leg which I had to re-fold the blank map to find. Some of them took a pretty long time looking at the map though (both top and bottom).
Time and distance a bit of a guess as I forgot the garmin :(
2 x 4 x 1:30 efforts up reabold east. 3 min extra between sets. Map memory on the Malmalling M21A state champs course from 2000.
Course map at the bottom. Blank map at the top. 2 controls at a time. Got them all right except the long leg which I had to re-fold the blank map to find. Some of them took a pretty long time looking at the map though (both top and bottom).
Time and distance a bit of a guess as I forgot the garmin :(
Wednesday Dec 19, 2012 #
5 AM
run 59:47 [2] 12.51 km (4:47 / km) +116m 4:34 / km
shoes: Cortana Orange
Morning plod. Knee felt much better today after actually looking after it yesterday.
Tuesday Dec 18, 2012 #
10 AM
run 1:03:47 [2] 13.71 km (4:39 / km) +70m 4:32 / km
shoes: Saucony Cortana
1 hr loop is a little longer from this house. Will need to do something different as this si a little longer than I want for these runs. Looks like thru the parks down th the beach and return might be better.
Knee pretty grumpy today. Pulled up a little sore from last night and didn't recover. Even efter I slept in again and didn't get running till after 10:30am. Quite sore now. Time for some ice.
Knee pretty grumpy today. Pulled up a little sore from last night and didn't recover. Even efter I slept in again and didn't get running till after 10:30am. Quite sore now. Time for some ice.
Monday Dec 17, 2012 #
7 PM
run 30:38 [2] 6.39 km (4:48 / km) +110m 4:25 / km
shoes: Cortana Orange
Slept like rubbish last night, so didn't get up for the morning run.
By the time I got around to anything, I wasn't really feeling like it. Too close to dinner, hayfevery from mowing the lawn, so did the bare minimum and gave up.
Legs felt fine. Try again tomorrow morning.
By the time I got around to anything, I wasn't really feeling like it. Too close to dinner, hayfevery from mowing the lawn, so did the bare minimum and gave up.
Legs felt fine. Try again tomorrow morning.