Training Log: camd
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||6|| 6:30:11|| 43.81||(8:54)|| 70.5||(5:32)|| 2402|
| ||Strength/Conditioning||1|| 1:10:00|
| ||Road Cycle||1|| 1:03:52|| 16.71||(15.7/h)|| 26.9||(25.3/h)|| 437|
| ||Drills/Strides||1|| 10:00|
| ||Total||6|| 8:54:03|| 60.52|| 97.4|| 2839|
Running race (West Coaster - 1st!) 1:55:20  21.1 km (5:28 / km) +883m 4:31 / km
ahr:176 max:192 shoes: Icebug Acceleritas5
Raced the West coaster off road half marathon today and won it, nabbing the course record by 7 seconds in the process! Stuck to my plans from the outset, let the usual over eager people sprint off out the start and then let myself go down the first hill at a comfortable pace. Hit the first up, smashed it up and took the lead pretty much to the end. Ran into some troubles entering o'neill's bay but managed to hold it together and grab the course record with a sprint finish! Winning margin was something like 16 minutes in the end..
Running warm up/down 14:00  2.3 km (6:05 / km) +40m 5:36 / km
shoes: Icebug Acceleritas5
Running (Easy) 1:04:06  12.2 km (5:15 / km) +231m 4:48 / km
ahr:151 max:171 shoes: Saucony Guide 8v2
Cruise easy run, down to long Bay and over the hills. Feeling great the whole time, bring on the West Coaster on Saturday!
Running intervals (Short track) 11:11  3.2 km (3:30 / km)
shoes: Saucony Type A6
2 miles at threshold pace (who knows what mine is now). Ran the first one in 5:42, felt pretty easy although the other guy died on 1200m. So ran the second one closer to the edge of comfortable in 5:29. Only doing 2 cos I'm racing this weekend the West Coaster, super pumped for this race! Taking today easy as a result and the rest of the week.
Running warm up/down 28:30  5.6 km (5:05 / km) +80m 4:45 / km
shoes: Saucony Guide 8v2
Felt like I wanted to run foreverrrr
Running (Easy 50) 50:46  10.0 km (5:05 / km) +130m 4:46 / km
ahr:154 max:176 shoes: Saucony Guide 8v2
Ran to Albany to pick up a package, little short cos the shop was about to close and I didn't want to run too far afterwards lest everyone think I'm a shoplifter.
Road Cycle (60mins) 1:03:52  26.9 km (25.3 kph) +437m
Felt great today, average power was 179 too despite crawling through road works. Aerobic systems feel in great nick, I'm starting to really hit a bit of form in my training I think.
Strength/Conditioning 1:10:00 
Running warm up/down 8:00  1.6 km (5:00 / km) +20m 4:42 / km
Running long (Short long Run) 1:38:18  14.5 km (6:47 / km) +1018m 5:01 / km
ahr:151 max:184 shoes: Icebug Acceleritas5
Checking out te henga section of the West Coaster next weekend. Only section I haven't run, really beautiful in the sun. Went easy (apart from the stairs), think the elevation is a little out, probably closer to 800m. Nice.
all weeks |