In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||gym class||3|| 3:02:00|
| ||street run||1|| 51:14|| 3.62||(14:10)|| 5.82||(8:48)|
| ||Park Run||1|| 36:38|| 3.11||(11:47)|| 5.0||(7:20)|
| ||warm up/down||1|| 12:00|
| ||Total||5|| 4:41:52|| 6.72|| 10.82|
gym class (Body Pump) 1:05:00 
At last - some different music. Biceps were an odd mixture of struggling and for the final section - powered them out. Felt really good then but before that...
street run (Merewether #2) 51:14  5.82 km (8:48 / km)
shoes: bright pink
Bit of a stop start - arrived early to see some people, whom I did see. Found I'd left my P card at home (blaming rockman for this!) so drove back home to pick it up and get some cards for Presentation coming up. Finally got out and convinced myself to go with the wind at the start (mostly a southerly) and come home from the west.
Uphill to 2B but with 2 false starts to the clue (looking for bike racks - good clue selection and especially answers as none of the incorrect 2 stations had an answer for the right site.)
S-2B-3E-1L-2E-1J-3B -1H about 25 minutes and panicked as I 'thought' I had 10 minutes to get back. About 50m later I realised how stupid that was as I had approx 19 minutes to get back. 3H-1D-1C-2D-1A- Oh and now it really is 10 minutes to get back (plus not starting my watch at 0) 1B-3A and en route to 1N it was 43 so now it is really going to be late so I'll pick up 2A AND 1G on the way in to at least give me some points to burn... and burn they did. 6:14 late but most enjoyable.
Some rather iffy route choices and perhaps I should have dropped 2D and 1A - still happy with the outing.
rockman took a leave pass :-(( pretty cool at the beach as to be expected. Lots of hang gliders in action and people out walking - saw my massage therapist. Well down on target percentages of both MessEng and macey. No real problems with breathing and even felt good in patches (downhill).
HRM 24 hr hookup. Wired for .....
gym class (Body Pump) 57:00 
Packed class. A few little reminders of yesterday's class during lunges and squats.
gym class (Cross Fit Training) 1:00:00 
Legs and more legs with a bit of upper body there as well. Opted out of the calf raises as last time I tried to put my gaiters on it took forever to zip them up - enough I say. My hamstrings and glutes will be a mess tomorrow - all those donkey kicks. Most of today was 10-8-6-4-10. But the challenge was 100 high knees, 50 squat jumps, 50 star jumps and 15 burpees + grass run. First time - 5:00, repeat was 4:35.
Cory in Hawaii next Monday - so there must be a run of some sort.
warm up/down 12:00 
shoes: bright pink
Still doing the last 1/8 of course to psych myself into getting all the hills done.
Park Run (Callaghan) 36:38  5.0 km (7:20 / km)
shoes: bright pink
Perfect weather but if I could have had one extra thing it would have been air temp of about 4 warmer - still cool to the lungs.
Back to the "original" course.
Start-steps Rainforest walk -10:25 Felt really ploddy but no sign of stopping - good. Don't seem to be able to expel all the air in my lungs.Was very quickly by myself - which was a surprise. I usually have at least some around me - but none within sight from the top bus stop. I knew there was a mum and daughter behind and just the tail runners - so well off - or maybe the vols will get an early mark today.
Time pretty much same as last time, so I was disappointed but happy it was clean.
Steps - cone 7:36 (18:00) Absolutely same as last time. Didn't know and thought I was going OK
Cone - steps Rainforest Walk 6:52 (24:54)- again almost identical time, but thought it was OK if I could manage to put effort into the end section. The promised wet section I avoided the faster runners on return - just as well they just steamed through the path.
Steps - Finish - 11:44 (36:38) Happy to be under 37 again and felt it was much improved time. Managed to reel in a guy from about the last km and we traded places until the end. Just perfect today - and a surprising time (for recent runs).Felt much better in the good parts and there seemed to be fewer bad parts today. Given the busy week we've had - pretty pleased.
A few seconds here and there plus a 30 sec improvement in the last section - starting to feel a little happier.
all weeks |