Training Log Archive: RobBIn the 7 days ending Dec 22, 2013:
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Saturday Dec 21, 2013 #
9 AM
Running 3:20:10 22.32 mi (8:58 / mi) +1292m 7:36 / mi
ahr:135 max:157
Duncan's Run Trail Race. 36k (it was advertised as 30k when we entered!) of trail and forest track running in memory of Duncan Orr - a member of the local Traralgon Harriers. There was a 100k and 50k going on too.
Our route mainly traced the Grand Strzleckie Track and had just the right mix of sharp and long descents, climbs and different types of terrain. Took it steady at the start and got into my running by 10k. Passed 2nd place at about half way on a long 5k climb. Never saw the guy in first place who took a wrong turn. So I sneaked the win.
Was pleased with how I held up as this was my longest run for ages. Really chuffed for Clare who won too - so it was a Baker double.
Our route mainly traced the Grand Strzleckie Track and had just the right mix of sharp and long descents, climbs and different types of terrain. Took it steady at the start and got into my running by 10k. Passed 2nd place at about half way on a long 5k climb. Never saw the guy in first place who took a wrong turn. So I sneaked the win.
Was pleased with how I held up as this was my longest run for ages. Really chuffed for Clare who won too - so it was a Baker double.
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| Duncan's run |
Friday Dec 20, 2013 #
Note
(rest day)
Rest day.
Thursday Dec 19, 2013 #
6 AM
Running 57:43 7.23 mi (7:59 / mi) +57m 7:47 / mi
ahr:122 max:135
It was predicted to be 40 degrees later on in the day, so snuck out early. Loafed over to Studley Park - it was still cool(ish) but sunny and I enjoyed myself lost in my thoughts.
Wednesday Dec 18, 2013 #
7 AM
Running 13:43 1.93 mi (7:06 / mi) +27m 6:48 / mi
ahr:132 max:142
Run to Pilates. Brisk(ish) as I was late.
S+C (Pilates) 1:00:00 [3]
Pilates for an hour then into the gym for some squats and press-ups.
Tuesday Dec 17, 2013 #
6 PM
Running 47:00 4.9 mi (9:35 / mi) +53m 9:17 / mi
ahr:120 max:135
Run home from work across the park. Stopped off to do some hills sprints (6x8 seconds) on the way round.
Monday Dec 16, 2013 #
S+C 15:00 [3]
Squats and press ups in the gym.
7 PM
Running 44:53 4.74 mi (9:28 / mi) +96m 8:55 / mi
ahr:112 max:130
MFR Monday night run from Ezy. Nice group out and a steady tempo. Was disappointed that Ezy undercooked the run by 7 seconds, but he made up for it in the spread that he put on. Amazing.