Training Archive: Fat RatIn the 7 days ending 2006-12-10:
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| M | T | W | H | F | S | S | ||||||||
Sunday Dec 10 | ||
| Run intervals 24:00 [4] | |
| shoes: Nike flats | ||
| bwisbey session - 16 x 1min with 30s recoverys
with wisbey, mac uni sports ovals. ran solid despite yesterdays fatigue. wisbey running prett solid, keeps you honest. last few really started to bite. | ||
| Run warm up/down 25:00 [2] | |
| shoes: Nike flats | ||
| Note | |
| 18ft skiff spectator ferry on the harbour.
with Kylie, Dari, Mace, Prong and Robbie. Cracker fun, good beer, good betting, good racing. Go Rag and Famish! Love the Coopers sail... all the way to the bank :) | ||
Saturday Dec 9 | ||
| Run long (Classic - Otford to Bunde) 2:39:00 [3]27.03 km (5:53 / km) +763m 5:09 / km | |
| ahr:152 max:176 shoes: New Balance 872 OR | ||
| FRWD GPS
Felt alright. Kept pace fairly solid although couldnt really go with Andy when he shot off. Stopped a few times to wait for others (and stopped watch - hence why I have same time as Andy - total GPS running time was 2'52). Max EPOC: 230 Effeciency: 16.2 | ||
Friday Dec 8 | ||
| Run 30:00 [2] | |
| shoes: Brooks Adrenaline GTS 5 | ||
| After a "disagreement" with Mace about where to run in front of the whole street, settled into a nice run. (Mace won) | ||
Thursday Dec 7 | ||
| Run (Tick Loop) 1:26:00 [3] | |
| shoes: New Balance 872 OR | ||
| morning run with Robbie.
Not feeling so great, Robbie and his no doze hurt me. | ||
Wednesday Dec 6 | ||
| Run 1:00:00 [3] | |
| shoes: Brooks Adrenaline GTS 6 | ||
| by self up Terry Ck. | ||
| Summer Series race (Shrimpton's Creek) 39:30 [4]** | |
| spiked:30/30c shoes: Brooks Adrenaline GTS 6 | ||
| Disappointingly short course. I cleared it (in under 40min) and don't think i was that quick. | ||
Tuesday Dec 5 | ||
| Gym 1:00:00 [3] | |
| usual. 20min row, 10min bike and core stuff | ||
| Run hills 15:00 [4]4.5 km (3:20 / km) +210m 2:42 / km | |
| spiked:153/184c | ||
| Stingers Training
Single-track hill intervals up "Step-up hill". with Prong, Robbie, Glenn, MAce and Phoebe. Prong was bloody good, Robbie stronger than me. Feel like just can't push out of my comfort zone but just not feeling on top of the running either. 10 intervals approx 260m each - times between 1'13 an 1'15 | ||
| Run warm up/down 42:00 [2]4.2 km (10:00 / km) | |
| shoes: Nike flats | ||
| my place to Brown's waterhole and back via stair hill as well as recovery between intervals | ||
Monday Dec 4 | ||
| Note | |
| (sick) (rest day) | ||
| Just not feeling well after the huge weekend | ||