Training Log Archive: markgIn the 7 days ending Aug 4, 2013:
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Sunday Aug 4, 2013 #
8 AM
Running (Recovery) 32:44 [2] 6.6 km (4:58 / km) +60m 4:45 / km
shoes: Nike Free 3.0 v3
Recovery run from the in-laws' place out through the 'burbs and back via West Ck.
Saturday Aug 3, 2013 #
7 AM
Running long 1:23:00 [2] 13.6 km (6:06 / km) +500m 5:09 / km
shoes: Mizuno Wave Elixir 8
A not so long run with Mat from home. I discovered immediately that my legs were heavy and I was lacking any strength on the hills. It took Mat a little while longer but he eventually realised he wasn't even that good. We managed to grind out a slow, hilly 80min while chatting about the quirks of my Ambit2.
The council has been busy making and upgrading tracks and we followed some of these new highways, which led us to some single track which neither of us had run before. There's a couple of really nice sections in there, unfortunately it's all about to be bulldozed.
The council has been busy making and upgrading tracks and we followed some of these new highways, which led us to some single track which neither of us had run before. There's a couple of really nice sections in there, unfortunately it's all about to be bulldozed.
Friday Aug 2, 2013 #
4 PM
Running tempo 1:04:14 [2] 12.35 km (5:12 / km) +200m 4:49 / km
ahr:159 max:180 shoes: Mizuno Wave Elixir 8
Run home; bag had shoes in it so was slightly heavier than usual. Took it a bit easier but really noticed the extra weight and didn't feel great.
Thursday Aug 1, 2013 #
Note
(rest day)
Meant to run home from work but forgot to pack up in time ...
10 PM
Strength & Conditioning 10:00 [2]
Physio exercises plus squats.
Wednesday Jul 31, 2013 #
1 PM
Running warm up/down 17:40 [2] 3.47 km (5:05 / km) +90m 4:30 / km
shoes: Mizuno Wave Elixir 8
Running intervals 28:00 [4] 6.74 km (4:09 / km) +30m 4:04 / km
ahr:171 max:181 shoes: Mizuno Wave Elixir 8
Pyramid intervals 1,2,3,4,3,2,1 with 1min jog recoveries on the shortest intervals and 2min on the others. Held good speed in the first half, including the longest interval, but struggled to increase the speed in the second half.
PTE 4.4
EPOC 148
PTE 4.4
EPOC 148
Tuesday Jul 30, 2013 #
10 PM
Strength & Conditioning 30:00 [3]
Calves, achilles, core and new glute exercises from the physio.
Monday Jul 29, 2013 #
Note
(sick)
Improving but still sick.