Training Log Archive: markgIn the 7 days ending Jan 8, 2012:
| ||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jan 8, 2012 #
Note
(rest day)
I was hoping to do a long run today but Megan had some open-water swimming training, the rest of the day was too miserably hot, and also failed to notice Wendy's text re:o training.
Saturday Jan 7, 2012 #
5 AM
Running intervals 11:00 [5] 3.2 km (3:26 / km) +40m 3:14 / km
shoes: Asics Hyperspeed 4
Modified Mona's fartlek, starting with 2 x 2 min and then proceeding as usual. Was feeling pretty good, enjoying the speed somewhat, and felt physically up for it for then any other time recently.
Running warm up/down 41:28 [2] 7.3 km (5:41 / km) +40m 5:32 / km
shoes: Asics Hyperspeed 4
Warm up, down and floats.
Thursday Jan 5, 2012 #
6 PM
Running warm up/down 11 [1] 2.0 km (6 / km) +30m 5 / km
shoes: Asics DS Trainer 13
Warm up and down.
Running race (Smashfest) 25:02 [4] 5.1 km (4:55 / km) +195m 4:07 / km
shoes: Asics DS Trainer 13
Feeling a bit tired and didn't have the motivation to really smash myself. Was dropped by Clive pretty early on and he finished about 30s ahead. Alright time given yesterday's similar run and time of year.
Wednesday Jan 4, 2012 #
6 PM
Running tempo 25:25 [3] 5.3 km (4:48 / km) +190m 4:04 / km
shoes: Nike Free 5.0 (grey/green)
Short and fast run from home up onto the Coot-tha trails and back before heading out to dinner.
Tuesday Jan 3, 2012 #
6 AM
Running 38:00 [2] 7.1 km (5:21 / km) +115m 4:57 / km
shoes: Adidas Supernova Control 9
A bit of a nothing run around the burbs. Perhaps I should call it a recovery run, sounds a bit more purposeful. I'd considered doing some hills but the will power that got me out of bed had performed its one and only trick for the day. Did some dynamic stretching after a warmup and some run-throughs to finish.
Monday Jan 2, 2012 #
5 AM
Running tempo 1:08:00 [3] 13.1 km (5:11 / km) +395m 4:31 / km
shoes: Nike Free 5.0 (grey/green)
Got up super early this morning for fresh morning air and glad I did - it's really much nicer out at 5.30 then at 6.30. This run was a longer run at a quicker than long run pace, pushing the tempo on the flatter parts and easier ups and downs, with the usual climb up Coot-tha, this time via Frosty's Upper. Route was home, lookout, Jacksonia, Gap Ck carpark, Bellbird, home.