Training Log Archive: markgIn the 7 days ending Aug 28, 2011:
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Sunday Aug 28, 2011 #
Note
(rest day)
Legs sore and tired again
Saturday Aug 27, 2011 #
7 AM
Running long 1:43:00 [1] 15.3 km (6:44 / km) +655m 5:33 / km
shoes: Asics DS Trainer 13
Long run with Tamsin and Rachel. Fairly slow pace today and despite adding a loop through Anzac Park at the end, didn't get the distance I was looking for.
Friday Aug 26, 2011 #
6 AM
Running 41:45 [2] 8.0 km (5:13 / km) +280m 4:26 / km
shoes: Nike Free 5.0 (grey/green)
Sprints on Tuesday morning really trashed my legs and so finding I still wasn't properly recovered this morning, decided against intervals and did the usual run up Coot-tha. Ankle still not perfect - notice it mainly running down the big wooden stairs - but not really a problem either. My quads felt pretty wobbly afterwards; I expect that is the cumulative effect of the existing fatigue and not much downhill running recently.
6 PM
Running 30:40 [2] 5.9 km (5:12 / km) +115m 4:44 / km
shoes: Adidas Supernova Control 9
A double day. Surprises will never cease! Needed to clear my head after a long day in front the computer a work so went out for an easy jog around the 'burbs. Picked it up a little in the last 10min.
Thursday Aug 25, 2011 #
10 PM
Stretch & Massage 15:00 [0]
Took out the foam roller and a tennis ball for some and then a bit of stretching.
Wednesday Aug 24, 2011 #
1 PM
Running 24:30 [1] 5.0 km (4:54 / km) +85m 4:31 / km
shoes: Nike Free 5.0 (grey/green)
Recovery run. I was feeling pretty stiff and sore from speed session yesterday.
10 PM
Stretch & Massage 5:00 [3]
Quick roll to help loosen up my sore legs.
Tuesday Aug 23, 2011 #
6 AM
Running 8:49 [5] 3.04 km (2:54 / km)
shoes: Asics DS Trainer 13
Slightly odd speed session up at the reservoir: 2 x (300, 245), 4 x 365, 2 x 245 with generous walk/slow jog recoveries. The 300m and 245m intervals were supposed to be 200m and the 365m intervals was supposed to be 400m (corrected by gmap-pedometer). Nevertheless, it was a good workout. Times were a bit inconsistent but I'll blame the many dogs, which is a bit unfair as, apart from the nasty little white fluffy lapdog with the camo jacket, they were all well behaved.
Times:
49
40
51
43
1.05
1.07
1.03
1.09
42
40
Times:
49
40
51
43
1.05
1.07
1.03
1.09
42
40
Running warm up/down 47:00 [2] 5.7 km (8:15 / km) +60m 7:50 / km
shoes: Asics DS Trainer 13