Training Log Archive: fletchIn the 7 days ending Jul 13, 2014:
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Sunday Jul 13, 2014 #
8 AM
run warm up/down (Moonyoonooka Harriers Run) 16:00 [2] 3.0 km (5:20 / km)
shoes: Saucony Mirage 2
Grabbed my trail shoes for this paddock run, then left them in front of the heater at home :( A bit wet and uneven, but the course (3 laps of a 3km course) was basically flat with 2 little pinch climbs (and I mean little), one steepish downhill and a gentle drop after the first climb.
Beautiful weather for it again. Probably didn't need tights, but wasn't uncomfortable in them.
Knees were sore on Friday (not surprising). Wanted to run yesterday but just couldn't fit it in before driving home and wasn't up for it once I got home. Legs felt really fresh today, so looks like no ill effects from Thursday's stupidity. Longest running week in quite a while. Will have to try to back it up for the next couple of weeks too.
Beautiful weather for it again. Probably didn't need tights, but wasn't uncomfortable in them.
Knees were sore on Friday (not surprising). Wanted to run yesterday but just couldn't fit it in before driving home and wasn't up for it once I got home. Legs felt really fresh today, so looks like no ill effects from Thursday's stupidity. Longest running week in quite a while. Will have to try to back it up for the next couple of weeks too.
9 AM
run race 34:02 [4] 8.87 km (3:50 / km) +22m 3:47 / km
shoes: Saucony Mirage 2
Tired to treat the race as a tempo run and took off a bit more gently than I have been. It certainly would have been hard to go flat out, with a combination of poor choice of footwear and Chris not being there to keep me honest. Still felt like I was working pretty hard at the end.
Course was a touch on the short side for a change.
Course was a touch on the short side for a change.
Thursday Jul 10, 2014 #
3 PM
run long 2:57:37 [1] 32.44 km (5:29 / km) +244m 5:17 / km
shoes: Saucony Mirage 2
Afternoon adventure with Wil.
Was originally going to be a night hills run with Wil and Andrew, but Andre couldn't make it, so we rescheduled. Probably a good idea, coz if we'd run this long and hilly, I think I might have died. Longest run for the year by about 15km.
I've got no idea where we were most of the time. (GPS trace will reveal all)
Random moment of the run was having a car sloe down next to us only to find it was Murray Cox. Small world.
Feeling pretty hungry and leg tired after 2 hours. Got to the end OK, but struggled to eat and stay warm afterwards.
Was originally going to be a night hills run with Wil and Andrew, but Andre couldn't make it, so we rescheduled. Probably a good idea, coz if we'd run this long and hilly, I think I might have died. Longest run for the year by about 15km.
I've got no idea where we were most of the time. (GPS trace will reveal all)
Random moment of the run was having a car sloe down next to us only to find it was Murray Cox. Small world.
Feeling pretty hungry and leg tired after 2 hours. Got to the end OK, but struggled to eat and stay warm afterwards.
Wednesday Jul 9, 2014 #
2 PM
run intervals 46:41 10.84 km (4:18 / km) +17m 4:16 / km
shoes: Saucony Mirage 3
First proper longer 'intervals' session in who knows how long.
4 x 1500 with 3 min slow jog recovery, around the paths at Carine Open Space.
Just manageable at the target pace (I think - haven't checked times yet), but the last 500m of rep 4 wasn't pretty, so glad there was no 5th rep planned.
Includes recoveries and jog home after.
4 x 1500 with 3 min slow jog recovery, around the paths at Carine Open Space.
Just manageable at the target pace (I think - haven't checked times yet), but the last 500m of rep 4 wasn't pretty, so glad there was no 5th rep planned.
Includes recoveries and jog home after.
run warm up/down 13:32 [2] 2.73 km (4:57 / km) +5m 4:54 / km
shoes: Saucony Mirage 3
Warm up to Carine Open Space and a few run thrus.
Tuesday Jul 8, 2014 #
10 AM
run 57:12 [2] 12.21 km (4:41 / km) +70m 4:33 / km
shoes: Saucony Mirage 3
Cruisy run from in laws' to parents.' Had contemplated a hard session today, particularly after nothing on a travelling day yesterday, but staying up to watch the Tour, then the sprint relay at WOC (only to have the live tv not work on me and have to make do with audio commentary) that was never going to happen.
Felt pretty good for the most part, but could have done with the asthma puffer. Not enough to be a bother at the pace I was going, but might have been a factor if I was pushing.
Felt pretty good for the most part, but could have done with the asthma puffer. Not enough to be a bother at the pace I was going, but might have been a factor if I was pushing.