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Training Log Archive: RobB

In the 7 days ending Jan 5, 2014:

activity # timemileskm+m
  Running7 5:42:35 33.71(10:10) 54.25(6:19) 1326
  S+C1 47:27
  Total8 6:30:02 33.71 54.25 1326
  [1-5]7 4:53:01

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Sunday Jan 5, 2014 #

Note
(rest day)

Spent Saturday afternoon and Sunday morning walking, camping and generally mucking about at Wilsons Prom. It was glorious.

Saturday Jan 4, 2014 #

7 AM

Running warm up/down 9:49 intensity: (1:44 @0) + (8:05 @1) 1.05 mi (9:23 / mi) +5m 9:14 / mi
ahr:115 max:138

Running warm up/down 22:32 intensity: (34 @0) + (21:58 @1) 2.85 mi (7:55 / mi) +5m 7:52 / mi
ahr:121 max:127

Running 17:31 intensity: (4:05 @0) + (27 @1) + (1:44 @2) + (3:52 @3) + (5:53 @4) + (1:30 @5) 3.08 mi (5:42 / mi) +5m 5:40 / mi
ahr:154 max:163

Park Run around Albert Park. Not feeling too sprightly on the cycle down and warm up despite double coffee rations. It was windy too.

Despite all my excuses I had a solid run, but slower than last time (ran 17.31 but my course pb is 17.18). I would love to run sub 17 in the next couple of month's and will be racing MikeS to this target (but don't tell him).

Friday Jan 3, 2014 #

12 PM

S+C 47:27 [0]

Faffing in the gym. Did some press-ups, squats and bum pilates.

Thursday Jan 2, 2014 #

Note

Great time exploring the Grampians and just hanging out. Certainly felt ready for a break; I realised that I haven't had a proper holiday for 11 months.

From Hills, mountains and running adventures


From Hills, mountains and running adventures


From Hills, mountains and running adventures


From Hills, mountains and running adventures
7 AM

Running 32:16 intensity: (2:09 @0) + (30:07 @1) 3.92 mi (8:14 / mi) +11m 8:10 / mi
ahr:116 max:129

Morning leg stretching loop around the golf course.
6 PM

Running 12:04 intensity: (3 @0) + (12:01 @1) 1.43 mi (8:27 / mi)
ahr:120 max:124

Easy warm down.

Running 24:12 intensity: (4:32 @0) + (51 @1) + (2:25 @2) + (16:15 @3) + (9 @4) 4.16 mi (5:49 / mi) +17m 5:45 / mi
ahr:151 max:156

My Nails paced heart run around Princes Park. Did this in 22.30 which is a nice improvement (23.18 and 23.12 last times). Conditions were better tonight although I was feeling pretty lackluster before I started.

Running 10:50 intensity: (25 @0) + (10:25 @1) 1.38 mi (7:51 / mi) +7m 7:44 / mi
ahr:113 max:122

Apprehensive warm up.

Wednesday Jan 1, 2014 #

7 AM

Running 30:21 intensity: (32 @0) + (29:49 @1) 3.34 mi (9:06 / mi)
ahr:119 max:136

Easy run from the campsite with Kez. Feeling a bit groggy but hid it well.

Tuesday Dec 31, 2013 #

12 PM

Running 1:00:53 intensity: (25:33 @0) + (35:20 @1) 3.0 mi (20:16 / mi) +294m 15:33 / mi
ahr:104 max:135

Easy jog / scramble with Clare up (most of) Brigg's Bluff. Again rewarded with some stunning view.

Monday Dec 30, 2013 #

10 AM

Running 54:21 intensity: (4:24 @0) + (40:39 @1) + (9:18 @2) 3.91 mi (13:55 / mi) +457m 10:12 / mi
ahr:122 max:147

For my starters I ran up Mount Abrupt.
12 PM

Running 1:07:46 intensity: (5:33 @0) + (51:49 @1) + (10:24 @2) 5.61 mi (12:05 / mi) +525m 9:22 / mi
ahr:127 max:144

Then on to Mount Sturgeon for my mains and finished off with The Piccaninny. Views and wildlife were best at Abrupt.

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