In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Run||5|| 5:58:39|| 42.26||(8:29)|| 68.01||(5:16)|| 1292|
| ||Strength||1|| 15:00|
| ||Total||6|| 6:13:39|| 42.26|| 68.01|| 1292|
|averages - weight:80.5kg|
Run long (Trail) 2:24:48  20.4 km (7:06 / km) +589m 6:12 / km
shoes: Inov8 Rocklite 280 (yellow v2)
Exploring some new RNP trails with Bart - From Loftus to Audley to Uloola Falls to Karloo Pools to Engadine. Some seriously technical and overgrown bits so we were going pretty slow. Great fun though. Stopped for a quick and VERY refreshing dip at Karloo Pools. Solid shrinkage. Overall felt very slow and without energy, part of that probably because I forgot my breakfast at home and only had one banana and a piece of bread from good man Bart.
Testing Tailwind - not sure if I buy their "all you need, all day"
Run (Road) 42:13  8.05 km (5:15 / km) +250m 4:32 / km
ahr:154 shoes: Asics GT-2000
Easy run to Mrs Macquarie then 2x5 W'moloo stairs reps. Felt rubbish today, trashed after the reps. Think I went too hard too early on Thursday.
Strength 15:00 
Foam roller and core
Run long (Road) 1:34:16  21.25 km (4:26 / km) +266m 4:10 / km
ahr:155 weight:81kg shoes: Asics GT-2000
Run from work - slowly getting back into this winter routine. The aim for this year is running these at a marathon pace.
Went relatively easy at the beginning with the last 5km around the Pyrmont wharves at 4min/km pace.
Run (Road) 32:44  8.16 km (4:01 / km) +97m 3:47 / km
ahr:157 shoes: Asics GT-2000
Got home late from work but needed some fresh air. Ran in higher cadence and forefoot only.
Run (Road/Trail) 44:38  10.15 km (4:24 / km) +90m 4:13 / km
ahr:152 weight:80kg shoes: Asics GT-2000
Easy 10k in CP.
Back to running after 10 days on the Philippines. We had a really packed schedule, always on the go, sleeping every night somewhere else so it was really hard to get any kind of running in. Plus no trails in the areas where we were and didn't feel like running along busy, dirty roads.
HR a bit higher but overall felt good. I was not running for 10 days but was at least swimming, snorkelling, kayaking, hiking etc. every day. One more work trip next week and then hopefully back into a proper running routine!
One positive thing - thanks to a very healthy diet and no snacking I lost about 2 kilos.
all weeks |