Training Archive: Fat RatIn the 7 days ending 2006-12-17:
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| M | T | W | H | F | S | S | |||||||||||
Sunday Dec 17 | ||
| Cycling 1:46:25 [3]51.46 km (2:04 / km) | |
| By self out towards west head. Didn't quite get out there as I ran out of time. | ||
| Run 31:00 [3] | |
| shoes: Brooks Adrenaline GTS 6 | ||
| Ran out to and back from Carols. Got brainwashed by the Christians. | ||
Saturday Dec 16 | ||
| Run long 2:19:00 [3]21.42 km (6:29 / km) +481m 5:50 / km | |
| ahr:137 max:174 shoes: New Balance 872 OR | ||
| FRWD GPS
pipeline to deBurghs then around lizard loop to weir. First 40min with Mace. Never really got going although made sure I picked up the pace over the last 30min. Max EPOC: 80 Effeciency: 14.9 Traning Effect: 3.0 | ||
Friday Dec 15 | ||
| Gym 1:00:00 [3] | |
| Run 35:00 [1] | |
| shoes: Brooks Adrenaline GTS 5 | ||
| easy jog. Paul Mac loop. | ||
Thursday Dec 14 | ||
| Note | |
| Bit dejected after seeing the Bushrangers team, wish i wasnt "old" | ||
| Run 1:27:00 [3]14.38 km (6:03 / km) +337m 5:25 / km | |
| ahr:148 max:170 shoes: New Balance 872 OR | ||
| FRWD GPS - Afternoon run.
Round Penant Hills Park, what Im going to call Jurassic Loop. Really like this run. Felt quite good after the initial 20min old person wamrup period despite the heat. Max EPOC: 162 Effeciency: 15.1 Training effect: 3.8 | ||
| C • Why Jurassic? 12 | ||
| Water run warm up/down 8:00 [1] | |
| in pool. | ||
Wednesday Dec 13 | ||
| Run 58:00 [3] | |
| shoes: Brooks Adrenaline GTS 5 | ||
| Early morning run along Great North to DeBurghs | ||
| Summer Series race 46:30 [4]** 10.3 km (4:31 / km) +82m 4:21 / km | |
| ahr:166 max:181 spiked:30/30c shoes: Brooks Adrenaline GTS 6 | ||
| FRWD GPS
North Paramatta - it's a cool map this one Pretty long time to get going, bit of soreness in the legs. Ran a solid race though, perhaps not the legs for the win today, didnt see the result board though. Max EPOC: 300 Effeciency: 12.6 Training Effect: 5.0 | ||
Tuesday Dec 12 | ||
| Run intervals 30:00 [5]5.9 km (5:05 / km) +160m 4:29 / km | |
| ahr:161 max:185 shoes: Nike flats | ||
| FRWD GPS
Did 6 reps (900m) with Andy, Glenn, Ezy, Rob and Mace 3.34, 169, 178 3.35, 175, 181 3.35, 176, 183 3.33, 175, 181 3.34, 179, 183 3.33, 178, 185 2min recoveries. Good tough session, just like 1km reps but on the real tracks. Legs feeling it but ran solid, was pretty happy. Shit Ezy was scarily fast. As Andy said: Good work boys!!!!! Max EPOC: 189 Effeciency: 15.9 Training Effect: 4.1 | ||
| Run warm up/down 27:00 [3]4 km (6:45 / km) | |
| shoes: Nike flats | ||
| Note | |
| Early work start meant I had to miss the gym session | ||
Monday Dec 11 | ||
| Run race 37:00 [2] | |
| shoes: Mizuno Wave Creation 5 | ||
| real easy jog. legs feeling heavy. | ||