Training Log Archive: shanelIn the 7 days ending Dec 14, 2013:
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Saturday Dec 14, 2013 #
5 PM
Orienteering race (Metr0 Darch) 20:03 2.55 km (7:51 / km) +17m 7:36 / km
ahr:139 max:162 shoes: Adidas Supernova Glide 5M Blac
Friday Dec 13, 2013 #
6 AM
Running intervals (Byford fartlek) 43:18 8.36 km (5:11 / km) +31m 5:05 / km
ahr:166 max:186 shoes: Adidas Supernova Glide 5M Blac
Got to sleep in and have an easy start to the day before getting to the school assembly.
Didn't want to do too long a run and felt like going a bit faster so tried a fartlek like session.
Had a good stretch before I started and was moving nicely straight away especially with another howling easterly to blow me along.
Found some new roads out towards Hopkinson Rd, back past the school and decided to use all the north-south tracks I could for my efforts and recover on the E-W in between.
3rd along Malarkey had a bit of tailwind to boost me along, lagged a bit on the 4th. Walked the short recovery to the final effort along Briggs Rd and had a bit of a stretch as well before really smashing the last effort, then a short walk before an easy cruise home.
Felt really good to get out of the plod of recent times. Might have to convince Andrew that Fri morning intervals around the grass farm area are a good idea.
Didn't want to do too long a run and felt like going a bit faster so tried a fartlek like session.
Had a good stretch before I started and was moving nicely straight away especially with another howling easterly to blow me along.
Found some new roads out towards Hopkinson Rd, back past the school and decided to use all the north-south tracks I could for my efforts and recover on the E-W in between.
3rd along Malarkey had a bit of tailwind to boost me along, lagged a bit on the 4th. Walked the short recovery to the final effort along Briggs Rd and had a bit of a stretch as well before really smashing the last effort, then a short walk before an easy cruise home.
Felt really good to get out of the plod of recent times. Might have to convince Andrew that Fri morning intervals around the grass farm area are a good idea.
Thursday Dec 12, 2013 #
5 AM
Road Bike (Commute) 1:38:27 50.43 km (30.7 kph) +167m
ahr:160 max:210 shoes: Azzurri Forza
Another nice easterley, towed someone along the freeway path for a while till he eventually dropped off. Ended up getting a nice tow upto the narrows.
5 PM
Road Bike (Commute) 1:44:28 50.05 km (28.7 kph) +190m
ahr:162 max:184 shoes: Azzurri Forza
Claremont - Byford
Seabreeze seemed to be freshening heading down to Canning Bridge. TBE went past fast right after going under the bridge so I sat on his wheel for a little while till he turned off at Farrington, it was pretty hard work staying with him but he was working much harder and it saved me slogging into the wind all the way to Rowley Rd.
Was 'only' 3 mins behind par at Cockburn so thought I might be able to get it back with a good tailwind along Rowley Rd but it wasn't that good so it didn't happen, virtually no wind blowing the flags on Kardan Blvd.
Seabreeze seemed to be freshening heading down to Canning Bridge. TBE went past fast right after going under the bridge so I sat on his wheel for a little while till he turned off at Farrington, it was pretty hard work staying with him but he was working much harder and it saved me slogging into the wind all the way to Rowley Rd.
Was 'only' 3 mins behind par at Cockburn so thought I might be able to get it back with a good tailwind along Rowley Rd but it wasn't that good so it didn't happen, virtually no wind blowing the flags on Kardan Blvd.
Monday Dec 9, 2013 #
8 AM
Running long (Byford - HILLS) 2:04:12 19.02 km (6:32 / km) +352m 5:59 / km
ahr:160 max:177 shoes: Salomon XA Pro No.3 Black/Gree
Training hours are suffering a bit with extra hours at work, christmas dinners and other activities :(
But I got out properly into the hills today, pace was plod plodding along even on the flats. Was hoping to get out to the dam and was just about committed to doing it when I realised I'd already been going for an hour and had only done 9km. So took the next track to loop around since 2 hrs would already be pushing my luck with my current training level.
Stopped to get some sand out of my shoe which was starting to feel like it might get a nice blister going, then my legs had tightened somewhat and took a bit to get going again.
Made it home, legs pretty sore after a few minutes sitting down, should have stretched a bit as soon as I stopped. Had some ibuprofen and a cold bath, might be time to get a blow up pool.
But I got out properly into the hills today, pace was plod plodding along even on the flats. Was hoping to get out to the dam and was just about committed to doing it when I realised I'd already been going for an hour and had only done 9km. So took the next track to loop around since 2 hrs would already be pushing my luck with my current training level.
Stopped to get some sand out of my shoe which was starting to feel like it might get a nice blister going, then my legs had tightened somewhat and took a bit to get going again.
Made it home, legs pretty sore after a few minutes sitting down, should have stretched a bit as soon as I stopped. Had some ibuprofen and a cold bath, might be time to get a blow up pool.