Training Log Archive: roarIn the 7 days ending Mar 17, 2019:
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Sunday Mar 17, 2019 #
10 AM
Running (off-road) 1:37:48 14.43 km (6:47 / km) +730m 5:25 / km
ahr:142 max:170 (injured) shoes: New Balance 880-V7
Set of on a major lap of Zealandia with many extras. First bit was grand along the fence. I had a small bit of pain in the outside of my right foot before I started but it seemed grand for the first while. After leaving Zealandia there were some nice trails down towards the tip then. Then came out on the tip track which was quite hard and steep and the foot didn't enjoy it overly but wasn't what I would call bad. Climbing up Tawa the other side there were some horses on the trail, all with their backs to me so took my time getting past them. As I went behind one it kinda jumped, and I jumped too, slipping on my right foot which hurt my foot a lot. I mean a lot, like 7-8/10. It settled a bit and I ran up to the top of the hill but once it was downhill I knew I wasn't making it home. Rang Gina and she came and picked me up, hero.
Saturday Mar 16, 2019 #
7 AM
Running (road) warm up/down 20:50 3.29 km (6:20 / km) +56m 5:50 / km
ahr:145 max:177 shoes: New Balance 880-V7
Up at 6:15 to eat and leave a bit earlier this week. Worked pretty well. Felt more warmed up and less like I had a load of food in my belly. Kinsei tape on my left hip flexor which randomly got really sore when I went to the toilet in the middle of the night.
Running (road) intervals 46:08 7.47 km (6:10 / km) +211m 5:25 / km
ahr:128 max:184 shoes: New Balance 880-V7
5x 1k + 4x 200m
Supposedly 1 min rest for the 1k but I was fairly confident it would be more.
Plan was 3:40 or quicker if the rest was less.
3:44, 3:39, 3:39, 3:41, 3:40
First one was a bit slow. Thinking about leg turnover a bit more and didn't keep the speed up over the last 200. Fixed it though for the rest. Felt tired on number 3 so didn't try to push too much under the 3:40 mark even though the rests were long enough. Had Jake behind keeping me honest as well which was good. 4th one I started way quick, first 200 in 39 (instead of the goal 44) so that was a bit of a suffer towards the end. 5th was solid though and pretty pleased.
31, 30, 31, 30 with 200 walk recovery in lane 3.
These were hard. Really trying to get the form and leg turnover going well. First 100 would be grand, next 50 a struggle and the last 50 very tough. One guy was killing me on the starts. I'd get back a bit from 50-150 and then hold for the last 50. Watch was not up for the lapping.
Supposedly 1 min rest for the 1k but I was fairly confident it would be more.
Plan was 3:40 or quicker if the rest was less.
3:44, 3:39, 3:39, 3:41, 3:40
First one was a bit slow. Thinking about leg turnover a bit more and didn't keep the speed up over the last 200. Fixed it though for the rest. Felt tired on number 3 so didn't try to push too much under the 3:40 mark even though the rests were long enough. Had Jake behind keeping me honest as well which was good. 4th one I started way quick, first 200 in 39 (instead of the goal 44) so that was a bit of a suffer towards the end. 5th was solid though and pretty pleased.
31, 30, 31, 30 with 200 walk recovery in lane 3.
These were hard. Really trying to get the form and leg turnover going well. First 100 would be grand, next 50 a struggle and the last 50 very tough. One guy was killing me on the starts. I'd get back a bit from 50-150 and then hold for the last 50. Watch was not up for the lapping.
Running (road) warm up/down 16:20 2.06 km (7:56 / km) +59m 6:56 / km
ahr:122 max:154 shoes: New Balance 880-V7
Cool down zoo lap with Jake, Paul(?) and another guy (from Belfast). Felt much harder than last week.
3 PM
Strength 1:13:32
ahr:85 max:128 shoes: New Balance 880-V7
Warm up
Split Squats 3X6 20, 30, 30
Shoulder press 3x6, 25, 25, 25
Deadlifts 3x6, 50
Bentover Row 10@12, 8@14kg,8@14kg
Box jumps 3x6 24", 30", 30"
Trx pull ups 2x6
Trx core push outs 3x10
The last two kinda in a superset
Then 5 min row cool down
Bentover bench row - this was a bit of a mess and I couldn't get the form right so I'll do something different
Box jumps 3x6, 24", 30", 30"
TRX pull ups
Split Squats 3X6 20, 30, 30
Shoulder press 3x6, 25, 25, 25
Deadlifts 3x6, 50
Bentover Row 10@12, 8@14kg,8@14kg
Box jumps 3x6 24", 30", 30"
Trx pull ups 2x6
Trx core push outs 3x10
The last two kinda in a superset
Then 5 min row cool down
Bentover bench row - this was a bit of a mess and I couldn't get the form right so I'll do something different
Box jumps 3x6, 24", 30", 30"
TRX pull ups
Friday Mar 15, 2019 #
8 AM
Running (road) 16:42 2.77 km (6:01 / km) +17m 5:50 / km
ahr:144 max:170 (rest day) shoes: New Balance 880-V7
Nice and easy around the block on a sunny but also drizzling morning. Loosening out the legs a bit for resting.
Thursday Mar 14, 2019 #
10 AM
Running (off-road) 1:31:45 14.12 km (6:30 / km) +539m 5:27 / km
ahr:137 max:163 shoes: New Balance 880-V7
Thursday long one. Wrights Hill -> Karori Park -> Johnston Hill and home, except it was a little short so an extra loop at the end. Felt very good running and like I was moving well. Some tough climbs but they were enjoyable. Met some lovely dogs at various points and also saw a North Island robin which is a new bird for me. Ran in my road runners because the Inov8s are fairly worn out (new ones have left Australia). Wasn't too bad really. Few slippy corners. Sun even came out for a bit.
Strength 14:11 [0]
ahr:80 max:104 shoes: New Balance 880-V7
6 PM
Football (Flag American) 1:00:00 [1]
shoes: Inov8 X-talons 225
More practising catching and running today at first. Getting my acceleration and leg turnover games together. Then as we were 8, played a 4v4. Interesting to see how the games works when more competitive. Very little time and I need to understand the lines a little better. Good fun for sure.
Wednesday Mar 13, 2019 #
9 AM
Running (road) tempo 1:35:35 15.08 km (6:20 / km) +345m 5:41 / km
ahr:122 max:172 shoes: New Balance 880-V7
Down to Karori park to get somewhere flatish. It is also a pretty perfect 1k loop and has markers most 100m.
20 min tempo, 5mins rec, 3x400m hills, 3x300m hills with walk down rec
Some drills before starting then 20 min tempo. Tried to stay around the 4 m/k mark but there was one 200m section that had an outrageous headwind where I lost it every time. Wasn't feeling particularly strong or quick but just tried to tap away at it and felt ok.
The hills were tough as. First 400m I was still feeling the tempo and started to tighten up quickly but I felt like they got better. 2 & 3 were bang on 2 mins. The 300s were super tough. Tried to hold the form and get the legs moving quickly through them and did ok.
Cool down home then was fairly uphill. A very sweaty affair altogether.
20 min tempo, 5mins rec, 3x400m hills, 3x300m hills with walk down rec
Some drills before starting then 20 min tempo. Tried to stay around the 4 m/k mark but there was one 200m section that had an outrageous headwind where I lost it every time. Wasn't feeling particularly strong or quick but just tried to tap away at it and felt ok.
The hills were tough as. First 400m I was still feeling the tempo and started to tighten up quickly but I felt like they got better. 2 & 3 were bang on 2 mins. The 300s were super tough. Tried to hold the form and get the legs moving quickly through them and did ok.
Cool down home then was fairly uphill. A very sweaty affair altogether.
2 PM
Strength 1:21:11
ahr:93 max:134 shoes: New Balance 880-V7
Joined CityFitness in town and headed down with Gina. Kept it very light today to get back into some of the movements and avoid too much DOMS.
Warm up, 5 mins X-trainer, 5 mins row + bar warm up. Legs a bit tired from this morning but not outrageously so. Once warmed up I felt ok. Hamstrings tight.
Deadlifts 3x6, 40, 45, 45
Shoulder press 3x6, 20, 25, 25
Squats 3x6 40
Bentover bench row - this was a bit of a mess and I couldn't get the form right so I'll do something different
Box jumps 3x6, 24", 30", 30"
TRX pull ups
Warm up, 5 mins X-trainer, 5 mins row + bar warm up. Legs a bit tired from this morning but not outrageously so. Once warmed up I felt ok. Hamstrings tight.
Deadlifts 3x6, 40, 45, 45
Shoulder press 3x6, 20, 25, 25
Squats 3x6 40
Bentover bench row - this was a bit of a mess and I couldn't get the form right so I'll do something different
Box jumps 3x6, 24", 30", 30"
TRX pull ups
Tuesday Mar 12, 2019 #
9 AM
Running (road) 11:12 1.81 km (6:11 / km) +31m 5:41 / km
ahr:140 max:163 shoes: New Balance 880-V7
Very easy BBA to loosen up a bit. Did some small bit of dynamics focusing on muscles that are tight.
Strength 14:16 [1]
ahr:133 max:211
5 PM
Running (off-road) 1:01:49 8.81 km (7:01 / km) +317m 5:57 / km
ahr:134 max:162 shoes: New Balance 880-V7
To the Windmill and back. Plenty of climb, and the same amount of downhill. Legs a bit stiff feeling. Very humid out and got extremely sweaty. Saw some Kaka in Zealandia behind the fence. The steps back up to the house are fairly tough. Maybe good for my leg turnover? Finished with 4x driveway strides (~100m).
Did some jobs during the day but need to get some stretching in this afternoon for sure.
Did some jobs during the day but need to get some stretching in this afternoon for sure.
Monday Mar 11, 2019 #
Note
Back to planning, well writing it on AP anyway. There has always been a plan.
This week is about getting a bit of routine to my days and seeing how the body responds to a full week of running training again. Also need to get new shoes.
Mon: Easy 60mins
Tue: Easy 60 + 4x strides
Wed: am 20 min tempo @ 4/k, 3x400m hills, 3x300m hills max effort walk recovery, pm gym
Thur: am 90 mins long run, pm Flag football
Fri: rest
Sat: am intervals, pm gym
Sun: am long run > 2 hrs, pm flag football.
This week is about getting a bit of routine to my days and seeing how the body responds to a full week of running training again. Also need to get new shoes.
Mon: Easy 60mins
Tue: Easy 60 + 4x strides
Wed: am 20 min tempo @ 4/k, 3x400m hills, 3x300m hills max effort walk recovery, pm gym
Thur: am 90 mins long run, pm Flag football
Fri: rest
Sat: am intervals, pm gym
Sun: am long run > 2 hrs, pm flag football.
10 AM
Running (off-road) 1:01:19 8.19 km (7:29 / km) +287m 6:22 / km
ahr:136 max:167 shoes: Inov8 X-talons 225
Nice morning spent stretching then headed up Johnston Hill followed by the yellow loop in Otari-Wilton. Very enjoyable. Brought a map this time so got way less lost but was still quite surprised at some of the places I ended up. I will get to know it eventually. A few tight and sore bits from doing new movements yesterday.
11 AM
Strength 10:00 [1]
Re-starting a bit of daily stuff to make sure no old injuries come back and to work on my posture a bit.