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Training Log Archive: shanel

In the 31 days ending Dec 31, 2015:

activity # timemileskm+m
  Running13 10:13:41 64.14(9:34) 103.22(5:57) 950
  Road Bike2 1:15:35 20.67(16.4/h) 33.26(26.4/h) 92
  Total15 11:29:16 84.8(8:08) 136.48(5:03) 1042
  [1-5]14 10:48:32

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Thursday Dec 31, 2015 #

6 AM

Running (Crawley KP HIIT) 44:17 [2] 6.84 km (6:29 / km) +100m 6:02 / km
shoes: Hoka Conquest No1

Another HIIT, 1 min flat out with a couple of mins recovery. Was going to just do all the reps on the same bit of hill, then decided to go all over the place, some jog recoveries, some walk, some stand around.

3rd and 4th efforts where up soft sand, 5th fast down broadwalk.

Probably should have just progressed to 50 sec efforts, couldn't finish off the 60 sec really hard.

Wednesday Dec 30, 2015 #

6 AM

Running (Crawley - KP) 39:03 [3] 7.64 km (5:07 / km) +109m 4:46 / km
shoes: Hoka Conquest No1

Kinda tempo run, first time along Law Walk for a long time. Didn't realise Park Ave has a bit of a hill since I normally run the other way with the gentle down hill.

Monday Dec 28, 2015 #

7 AM

Running (School run (?)) 25:23 [2] 4.78 km (5:19 / km) +7m 5:16 / km
shoes: Hoka Conquest No1

To the school oval an I ran a few laps whilst the kids played in the playground.

My legs really weren't happy, not sore, just didn't want to get going.

Sunday Dec 27, 2015 #

8 AM

Road Bike (Byford - flat) 40:44 [0] 18.51 km (27.3 kph) +39m
shoes: Azzurri Forza

Thought going down to Cardup Siding Rd would get me to 40 mins, apparently not, so padded out with a couple of little loops.

Might have to head down to Bishop Rd next time.

Saturday Dec 26, 2015 #

8 AM

Running long (Byford - hills) 1:41:03 [3] 15.01 km (6:44 / km) +326m 6:04 / km
shoes: Hoka Stinson ATR No.1

First actual (barely) long run and first time up the hills for a long time. Progressing from 13km to 15km sounded about right ....

Old rifle range is still fenced of, decided to go round to the north this time where there's a fire escape path, but there was a gap at the end of the fence so I went through, then Mrs Magpie tried to make me regret that. And the fence at the other end was a bit trickier to get round.

Mostly walked up the hills, then spotted an intriguing single track I'd never seen before, if trail bikers are going to cut new trails I may as well use them. Not too sure how trail bikes could get over some of the logs and through some of the rocks. When track looped back west I thought about cutting through to continue east, then figured I just wouldn't worry about getting to the top of the hill. Popped out at the northern most E-W track, so still headed up to the main N-S track anyway, still not all the way to the top.

Felt really good coming down the hill, a bit overcome by internal joy at being out there.

By the time my extra 2 k's had turned into and extra half hour the joy had worn out a bit. Will have to make it over the top next time.

Thursday Dec 24, 2015 #

6 AM

Running intervals (Crawley - KP HIIT) 30:25 [3] 5.73 km (5:18 / km) +84m 4:57 / km
shoes: Hoka Conquest No1

Progressed my HIIT to 40 secs full speed, 2:20 easy jog recovery which didn't quite feel enough. Realised on the last effort that I hadn't thought to do lap splits for the session.

Short KP loop isn't the best for this session, hills and a bit of sand mess up the recoveries. Might have to stay somewhere flat next time, or make them hill reps with jog down recovery. Although flat out down hill is fun.

Tuesday Dec 22, 2015 #

7 AM

Running (Byford - flat) 1:09:59 [3] 13.01 km (5:23 / km) +35m 5:18 / km
shoes: Hoka Conquest No1

Nearly a long run, stopped for a drink at the flying fox park, then had to find a quiet spot to lighten the load.

Saw an old guy running laps around the Briggs Park oval who'd been doing the same when the kids where riding at the bmx track the other day, looked pretty boring.

Monday Dec 21, 2015 #

8 AM

Road Bike (Byford flat) 34:51 [3] 14.74 km (25.4 kph) +53m
shoes: Azzurri Forza

Road bike hasn't been out for a while. First ride to start building up to riding to work again. Just around the neighbourhood. Came out somewhere unexpected at one stage. Then had a short section of badly corrugated dirt which was somewhat precarious on the road bike.

My back, butt, legs weren't appreciating the ride to start with, felt better by the end.

Sunday Dec 20, 2015 #

8 AM

Running intervals (Byford Parks) 41:49 [3] 7.7 km (5:26 / km) +43m 5:17 / km
shoes: Hoka Conquest No1

Run with the kids on their bikes. Lots of recovery time whilst they played at a couples of parks and rode on the BMX track for a while, will have to actually ride there myself one day.

Thursday Dec 17, 2015 #

6 AM

Running intervals (Crawley - KP HIIT) 36:37 [3] 6.34 km (5:47 / km) +79m 5:26 / km
shoes: Hoka Conquest No1

Apparently HIIT is awesome, so I googled and came up with a plan. 30 seconds flat out a few times with a random amount of recovery.

Tuesday Dec 15, 2015 #

7 AM

Running (School run) 10:29 [2] 1.34 km (7:51 / km)
shoes: Hoka Conquest No1

Running (Byford flat) 36:19 [3] 7.03 km (5:10 / km) +11m 5:08 / km
shoes: Hoka Conquest No1

A little faster again, getting closer to my traditional 5min/k normal run pace.

Getting hot halfway through.

Friday Dec 11, 2015 #

6 AM

Running (Byford flat) 35:28 [3] 6.64 km (5:20 / km) +37m 5:12 / km
shoes: Hoka Conquest No1

Run from home before going to kids award assembly to see them both get the academic award for their class.

Tried to pick up the pace a little, felt a lot harder than it should. Went very close to coughing up a lung when I finished.

Very late start to work.

Thursday Dec 10, 2015 #

6 AM

Running (Crawley - Kings Park) 48:29 [3] 8.71 km (5:34 / km) +111m 5:14 / km
shoes: Hoka Conquest No1

Tuesday Dec 8, 2015 #

7 AM

Running (School run) 44:20 [3] 5.45 km (8:08 / km) +8m 8:04 / km
shoes: Hoka Conquest No1

Tuesday Dec 1, 2015 #

7 AM

Running (School run) 50:00 [3] 7.0 km (7:09 / km)
shoes: Hoka Conquest No1

Running club with the kids. Then after leaving school I was feeling like I should have a sleep, ran anyway, then spent the rest of the day coming down with a cold :(

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