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Training Log Archive: RobB

In the 7 days ending Feb 2, 2014:

activity # timemileskm+m
  Running7 5:09:08 36.4(8:30) 58.57(5:17) 519
  Orienteering1 57:40 4.83(11:56) 7.77(7:25) 1
  S+C1 15:00
  Total9 6:21:48 41.23 66.35 520
  [1-5]9 5:46:56

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MoTuWeThFrSaSu

Sunday Feb 2, 2014 #

8 AM

Running 50:35 intensity: (2:18 @0) + (48:17 @1) 5.64 mi (8:58 / mi) +37m 8:48 / mi
ahr:113 max:132

Easy run with Andy, showing him the bats and some trails.

Saturday Feb 1, 2014 #

8 AM

Running 16:35 intensity: (1:18 @0) + (28 @1) + (35 @2) + (34 @3) + (3:54 @4) + (9:46 @5) 3.05 mi (5:26 / mi) +15m 5:21 / mi
ahr:160 max:166

Parkrun PB. Cycled down with Clare and Andy. By the time we got down there we had time for a 2 minute warm up.

In my head I was trying to beat Mike to a sub 17 minute time and figured I had 12 hours on him before his Saturday morning parkrun started. I knew this might be my last chance to get him as I ran so close last week.

Luckily there was 3 fast guys down today who really pushed the pace and I tried to stay with them for as long as possible. Didn't look at my watch once and was just trying to push myself along.

Finished in bits in a new comeback PB of 16.35 which was about 50 seconds faster that I have run previously. I was over the moon with this but I have a slight suspicion that the course might have been 20 - 30 meters short today due to the mis-positioning of the start. They nearly did this last time I was there but someone spotted it just before the hooter. Either way I am chuffed with the run.

Running warm up/down 10:07 intensity: (1:59 @0) + (8:08 @1) 0.79 mi (12:52 / mi) +1m 12:49 / mi
ahr:104 max:111

Friday Jan 31, 2014 #

7 AM

Running 34:40 intensity: (1:37 @0) + (33:03 @1) 4.17 mi (8:18 / mi) +58m 7:58 / mi
ahr:119 max:130

Run to work then nipped to gym for some squats and stuff.

Thursday Jan 30, 2014 #

7 AM

Running 37:08 intensity: (43 @0) + (36:25 @1) 4.3 mi (8:38 / mi) +25m 8:29 / mi
ahr:114 max:126

Easy run before work with Andy (who was visiting from Sheffield).
6 PM

Orienteering 57:40 intensity: (18:10 @0) + (26:26 @1) + (11:00 @2) + (2:04 @3) 4.83 mi (11:56 / mi) +1m 11:56 / mi
ahr:119 max:153

Orienteering Sprintervals at the Parkville campus. Great courses from Kez. We started in the centre of the campus then did 6 mini courses starting and finishing from the centre. We started a new course every 5 minutes which gave everyone enough time to regroup.

Wednesday Jan 29, 2014 #

S+C 15:00 [3]

Dash to the gym just to do some squats and push ups.
7 AM

Running 33:54 intensity: (2:00 @0) + (23:26 @1) + (4:12 @2) + (2:43 @3) + (1:33 @4) 4.26 mi (7:57 / mi) +5m 7:56 / mi
ahr:130 max:159

Spent so much time faffing and preparing for a Nails session that I actually didn't have time to do it before work.

Decided instead to head to the track for 8 x 400m with 1.15 ish recovery. Did (1.15 - ouch that was hard, 1.09, 1.09, 1.09, 1.09 - lungs burning and lactate after 300m, 1.07 - where did that come from?, 1.09 hard again, 1.07 - thank god that is over).


Tuesday Jan 28, 2014 #

6 AM

Running 43:17 intensity: (42 @0) + (42:35 @1) 5.29 mi (8:11 / mi) +24m 8:04 / mi
ahr:120 max:139

Early morning run, when setting off I wasn't sure how long for or what type of run. Hatched a plan to take it easy duration this week and focus on speed so stopped off at the track on the way back for 8 x 100m strides along the straights, running the bends easily for recovery.

Monday Jan 27, 2014 #

9 AM

Running 1:22:52 intensity: (6:05 @0) + (52:01 @1) + (20:20 @2) + (4:23 @3) + (3 @4) 8.9 mi (9:19 / mi) +354m 8:17 / mi
ahr:125 max:156

Run at Mt Buffalo with Kez and Morten. Had great fun running from Lake Catini on tiny single tracks which took us over marshes, past massive boulders and through some thick forest. Kez and I did 40 minutes of 90:30 reps within the run. I was feeling pretty good and fluid.

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