Training Log Archive: AnvilIn the 7 days ending Dec 26, 2009:
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Saturday Dec 26, 2009 #
Running 1:43:05 [3] 13.09 km (7:52 / km) +787m 6:03 / km
ahr:155 max:175 shoes: Brooks Cascadias
Since my usual long run partner was ignoring me, I did a loop I knew I'd never convince him to do - the mountain loop from the Tassie Trail race in March.
I don't know what I was thinking, it was crap. 500m climb in the first 4ks, rock strewn tracks and rough/steep downhills. Felt pretty rubbish for a lot of it, don't think yesterdays food making up roughly 80/20 protein/fat was the best to run on - lack of energy bit me in the arse towards the end.
Fern Tree to Springs via Silver Falls, Organ Pipes Track, Junction Cabin, Lenah Valley Track to Springs and back via Radfords and Fern Glade track.
Exhausted by the end, could barely manage the 30 secs of climb right at the end to get back to Fern Tree.
I don't know what I was thinking, it was crap. 500m climb in the first 4ks, rock strewn tracks and rough/steep downhills. Felt pretty rubbish for a lot of it, don't think yesterdays food making up roughly 80/20 protein/fat was the best to run on - lack of energy bit me in the arse towards the end.
Fern Tree to Springs via Silver Falls, Organ Pipes Track, Junction Cabin, Lenah Valley Track to Springs and back via Radfords and Fern Glade track.
Exhausted by the end, could barely manage the 30 secs of climb right at the end to get back to Fern Tree.
C • Nice 2
Thursday Dec 24, 2009 #
Running 48:29 [4] 8.28 km (5:51 / km) +373m 4:47 / km
ahr:163 max:182 shoes: Brooks Cascadias
Finally back on the mountain for Thursday hills, but no one else was there.... which was fair, I shouldn't have been there either but it was a ripper arvo for a run.
Did Jo's Loop, felt pretty damn good - that's about the fastest I've done it. Was forcing myself to keep the HR at the same level on the flats and downhill as it was for the uphill.
Foot hole still there, but getting smaller by the day!
Did Jo's Loop, felt pretty damn good - that's about the fastest I've done it. Was forcing myself to keep the HR at the same level on the flats and downhill as it was for the uphill.
Foot hole still there, but getting smaller by the day!
Wednesday Dec 23, 2009 #
Note
(rest day)
Ankle was a bit cranky after yesterdays effort, so will have to give it a rest - has healed a lot over the past couple of days though...
Tuesday Dec 22, 2009 #
Running 1:02:19 [4] 11.72 km (5:19 / km)
ahr:159 max:189 shoes: Kayanos
Tough intervals sesh, 2x4min, 3min, 2min with half rep recovery followed by 4x30 sec on/1min off.
2nd set was meant to be harder than the first, was about the same for me - maybe a little slower. Don't think I'm quite yet giving it my all on these sessions, hopefully I'll get a few more of these under my belt and see some improvement.
K rates for each set:
4 mins: 3:50, 3:54; 3 mins: 3:39, 3:52; 2 mins: 3:46, 3:41
30 secs: 3:27, 3:37, 3:27, 3:00 (uncovered some hidden energy on that one, should look for it earlier in the session)
2nd set was meant to be harder than the first, was about the same for me - maybe a little slower. Don't think I'm quite yet giving it my all on these sessions, hopefully I'll get a few more of these under my belt and see some improvement.
K rates for each set:
4 mins: 3:50, 3:54; 3 mins: 3:39, 3:52; 2 mins: 3:46, 3:41
30 secs: 3:27, 3:37, 3:27, 3:00 (uncovered some hidden energy on that one, should look for it earlier in the session)
C • sesh 3
Monday Dec 21, 2009 #
Running 52:04 [3] 8.17 km (6:22 / km) +386m 5:09 / km
ahr:156 max:176 shoes: Brooks Cascadias
An easy Jo's Loop, but did it in a good time considering I took a couple of walking breaks in the tougher sections to save the ankle. Had a couple of decent breaks at O' Gradys Falls and Sphinx Rock cause it was a good day for it.
Felt normal running again for the first time since the injury - the hole is still there and mending slowly. Seems it's healed faster from beneath than it has from the sides and the flash is 'granulated'. I dunno what that means, but at least all the dead pieces of skin have off.
Felt normal running again for the first time since the injury - the hole is still there and mending slowly. Seems it's healed faster from beneath than it has from the sides and the flash is 'granulated'. I dunno what that means, but at least all the dead pieces of skin have off.