In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||2|| 1:37:57|| 11.57||(8:28)|| 18.62||(5:16)|| 423|
| ||Cycling||1|| 58:15|| 15.73||(3:42)|| 25.31||(2:18)|
| ||Orienteering||1|| 17:34|| 2.32||(7:34)|| 3.74||(4:42)|
| ||Total||4|| 2:53:46|| 29.62||(5:52)|| 47.67||(3:39)|| 423|
Running 40:54  10.0 km (4:05 / km)
shoes: Nike Pegasus 33
Intervals around the field I always used to use near Avalon Park, but running from Fraser instead. 6 double laps, 2 minute rests. Lap modified since last time I did this as no goalposts to use as markers anymore, but pretty sure each double lap was very close to 800m. 2-58, 2-58, 2-55, 2-58, 2-56, 2-57.
Can't remember the last time I did a pure interval session - must be several years ago - so was impressed that the times were so even. Kept going at it pretty hard as legs were feeling fairly fresh. Plenty of oxygen debt.
Susan away so enforced rest day.
Got to watch AB de Villiers bat though.
Cycling 58:15  25.31 km (2:18 / km)
The Whitemans Valley Loop ACW. Good conditions.
Went a bit harder than normal over the first half and probably struggled a bit more up the hill as a result.
Hip a bit sore for first 5 mins, but fine after that. Left calf a bit sore (as it has been off-and-on for a while).
Running 57:03  8.62 km (6:37 / km) +423m 5:19 / km
ahr:131 max:158 shoes: Nike Air Pegasus 30 Blue
Hills. The 3xlong, 6xshort, 3xlong session.
A battle against my lungs - just couldn't get oxygen in quickly enough. Felt pretty slow on some of the long hills.
Hip / groin still sore. Had to accelerate fairly gently at the start of each effort. Don't think it got worse at all.
Orienteering race 17:34  3.74 km (4:42 / km)
ahr:140 max:163 shoes: Nike Air Pegasus 30 Blue
Sprint - Riverbank & HVHS. Some interesting route choices, but mostly fairly easy.
A bit of a struggle physically. The cold has pretty much gone now, but not breathing well yet - quite a lot of coughing.
Also, groin / hip area sore on left side which kept me from running flat out at times. Might take a few days for this to settle down as it's hurting every time I cough.
Given the above, struggled a bit to concentrate - not quite as fluid as I should have been. Made a fairly awful 15 second mistake 10-11 where I got ahead of myself and ran down the wrong line between buildings.
all weeks |