Training Log Archive: markgIn the 7 days ending Dec 14, 2008:
| ||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
| ||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Saturday Dec 13, 2008 #
Running long 1:34:36 [3] 17.2 km (5:30 / km) +275m 5:06 / km
ahr:165 max:189 shoes: Adidas Supernova Control 9
Some real long running but maybe body wasn't quite ready. I was aiming for the 1.5hr mark with a few 1hr runs under my belt and it felt quite manageable. It was hard work in places, due in no small part to the wind which changed after about an hour to keep me running into a headwind for a large part including the final two hills.
A bit of soreness in lower left calf/achilles faded after 15min and felt okay after that. My right knee also started to feel a bit sore, similar to Skoki Lake, but a quick quad stretch seemed to help and it didn't worsen.
Route
A bit of soreness in lower left calf/achilles faded after 15min and felt okay after that. My right knee also started to feel a bit sore, similar to Skoki Lake, but a quick quad stretch seemed to help and it didn't worsen.
Route
Wednesday Dec 10, 2008 #
Running intervals 15:05 [5] 4.0 km (3:46 / km) +18m 3:41 / km
shoes: Adidas Supernova Control 9
4x4/3 on a hot evening except I died after 3min in the final interval and felt like I was going to puke. I used the same little concrete path loop up in West Ck Park (970m + 6m climb) as last set of intervals. Didn't feel fast and considering my effort level I would have liked to be going faster but no training for a couple of months will do that to you.
Running warm up/down 28:00 [3] 5.0 km (5:36 / km) +40m 5:23 / km
shoes: Adidas Supernova Control 9
Warm up/down and floats.