In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||4|| 5:39:03|| 40.54||(8:22)|| 65.24||(5:12)|| 841|
| ||Stretching & Exercises||3|| 1:20:00|
| ||Cycling||2|| 1:13:37|| 15.77||(4:40)|| 25.38||(2:54)|| 258|
| ||Total||9|| 8:12:40|| 56.31|| 90.62|| 1099|
| ||[1-5]||7|| 7:52:12|
|averages - weight:77.7kg|
Running long 3:22:03 36.92 km (5:28 / km) +612m 5:03 / km
ahr:141 max:158 shoes: Blue Nike Vomero
Two Rivers loop with Sam. We had a few other takers but they all bailed for various reasons including Marty which I was glad of by the end. Loop I've done once before with Rob and I thought would be 34k. Headed out through the Pinnacles and back of MAcGregor past Magpies Golf Club and then down the hill towards the Sewage works. Took a detour to a lookout of where the Molonogol and Murrumbidgee Rivers meet which is a nice view. Then the idea is to head across some paddocks to the fire trail that runs beside the Molongolo. there is supposed to be a path but really there is an arrow where it starts from the Road and thats it. This section through the paddocks was way worse than when Rob and I did it in June - covered in knee high thistles causing masses of rash, itchiness and a bit of blood on the old legs.
Eventually got through but that probably lasted for a few k. Hit the Molongolo track and got going again although Sam almost immediately saw a brown snake which put the wind up him. Pretty hot through here even though we started at 6.30am as getting towards 2hrs running and zero shade.
Glad to see Coppins Crossing and then wound our way up to the Arboretum. I was starting to struggle a bit now as we ticked over 30k. Refilled water packs at Arboretum then down through the Himalayan Pines, Cork Oaks and up the bike path. I slowed to a shuffle up the bike path and glad to get to the end. 37k a bit further than I thought and the thistles made time even longer. Still really good training. Managed to snatch a take away coffee from 2B10 on way to volunteering on BBQ at girls ballet rehearsal.
Stretching & Exercises 10:00 
Running intervals 50:55 10.86 km (4:41 / km) +79m 4:31 / km
ahr:143 max:164 shoes: Nike FreeRun Distance
Late in the day, in the heat, Mona fartlek. Went down and around LakeG in an effort to be a bit cooler. No breeze though so no coolness off the lake. Just went steady rather than all out as super long run tomorrow.
Cycling 32:49 11.81 km (2:47 / km) +115m 2:39 / km
ahr:102 max:122 shoes: Trek Domane 4.3
Cycling 40:48 13.57 km (3:00 / km) +144m 2:51 / km
ahr:98 max:124 shoes: Trek Domane 4.3
HFW in a rush as work Xmas party tonight. Was way late to get there.
Running intervals 44:03  9.74 km (4:31 / km) +4m 4:31 / km
weight:77.5kg shoes: Nike FreeRun Distance
7*2min on, 1min off with Reid boys. Getting warmer and feeling it by the end. Probably went a bit hard early and struggling by the 6th. But then again thats whats meant to happen. Forgot HRM strap.
Stretching & Exercises 10:00 
Stretching & Exercises 1:00:00 
Flex n Stretch. I was the only one in the class at the start so Sheree suggested we do some rolling on physio roller as part of this class coz she knew that was good for me. 20mins of rolling agony ensued! Pity the other lady who turned up a bit late and had to do it too.
Running 42:02 7.72 km (5:27 / km) +146m 4:58 / km
all weeks |