In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||gym class||3|| 3:03:00|
| ||gym replacement activity||1|| 1:30:00|
| ||Street Series||1|| 43:43|| 2.73||(15:59)|| 4.4||(9:56)|
| ||Club training||1|| 39:35|
| ||Park Run||1|| 37:54|| 3.11||(12:12)|| 5.0||(7:35)|
| ||warm up/down||3|| 34:00|| 0.95|| 1.53|
| ||Gym5||1|| 25:10|| 3.11||(8:06)|| 5.0||(5:02)|
| ||Total||11|| 7:33:22|| 9.9|| 15.93|
|averages - rhr:70|
Club training (KEP) 39:35 
Skill today was route choice. Map is our hilliest Park. Activity could be done in pairs with conferencing on who would go which way or individuals could do the course as a course or do it twice with different route choice. I chose the solo option. Made only 1 mistake, not route choice, but a parallel path mistake. Chose to do contouring practice also. Turnout a little low due to MTBO.
warm up/down (Walking) 14:00 
Didn't feel as compelled as yesterday.
Park Run (Lakeview) 37:54  5.0 km (7:35 / km)
Lakeview are messing with my mind. usually they have km markers which are very useful for those of us who like to use them. last week no markers, so i figured someone had forgotten to put them out. Today 1 and 4 (which aren't the same place and the course is just lightly skewed) were out but not 2 and 3. so keeping track of timing was not an option. Still I was happy with what transpired.
1-T 10:44 (18:40)
T-4 12:12 (30:53)
4-5 7:01 (37:54)
Tourism next week.
Had my "Sunday morning" sleep in. Feel much better and happier - so maybe I'm going to have to alter routine again.
warm up/down (Walking) 15:00  1.53 km (9:48 / km)
ahr:65 max:74 shoes: adidas
Gym5 25:10  5.0 km (5:02 / km)
ahr:127 max:131 rhr:70 shoes: adidas
Tried to go harder on the back end of each km.
gym class (Body Pump) 1:00:00 
Street Series (Newcastle) 43:43  4.4 km (9:56 / km)
Setter wasn't kind at all - I know he meant well but very few points available for walkers or prams categories... or newcomers. It was very reflective of his view of running. Grey, hazy, very windy day and this was reflected in my mood too. Glad I wasn't happy when I arrived; a good mood would have been wasted on the afternoon. Clues were all interesting but long slogs werem't nice. Interesting to see how many were late as the scale was 1:11000 - but advised at the start. Think that's the end of series bar presentation.
gym class (Body Pump) 1:03:00 
Arms feeling the effects of yesterday afternoon's attack of the fern infested retaining wall. Hands a bit sore too.
gym class (HIIT) 1:00:00 
max:145 shoes: white puma
Not sure I enjoyed the structure of this class - it seemed a bit messy but certainly the intensity was there. Weirdest thing was dragging a flat weight across the carpet (which has been selected to minimise slipping) with my foot. Surprising ability was the one legged sit and stand. Legs are hammered.
gym replacement activity 1:30:00 
More strength than anything else. Seeing some results and will be finished in about 6 weeks!
all weeks |