Training Archive: Fat RatIn the 7 days ending 2006-12-24:
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| M | T | W | H | F | S | S | |||||||||||
Sunday Dec 24 | ||
| Run long 1:30:00 [3] | |
| shoes: Brooks Adrenaline GTS 6 | ||
| FRWD GPS
Morialta with Kez, up around park then back up to falls and back to car park. A blast from the past run, was quite fun. Felt a bit shit after just getting off an all-night bus from Melbourne but not too bad. Last couple of k's was a sprint. | ||
Saturday Dec 23 | ||
| Run intervals 40:00 [4]14.3 km (2:48 / km) +219m 2:36 / km | |
| shoes: Brooks Adrenaline GTS 6 | ||
| FRWD GPS
around The Neve Loop 3 x 12min with 2 min recovery. gave it a whirl after reading robw log although he wrote about how nervous he gets before the session and I was really shittin my pants. What made it really scary was that the clay soil was wet (drizzling and it was freezing) meaning it was like ice skating not running. May as well have actually been training with robw. Had one cracker stack. Took it a bit easy on the first, particularly after the fall, but got into it and the scond and third efforts were pretty solid and i was feeling quite good. 1. 2.81k 162 bpm (169 bpm) 2. 2.93 168 (174) 3. 3.05 171 (175) Max EPOC 257 Training Effect 4.8 Effeciency 12.4 | ||
| C • Hello 2 | ||
| C • Hello 1 | ||
| Run warm up/down 28:00 [2] | |
| shoes: Brooks Adrenaline GTS 6 | ||
| C • km rates 2 | ||
| Run 52:00 [3] | |
| shoes: Brooks Adrenaline GTS 6 | ||
| around "Bolt Camp" map | ||
| C • Devil's coffee 1 | ||
Friday Dec 22 | ||
| Run 35:00 [1] | |
| shoes: Brooks Adrenaline GTS 6 | ||
| Run at the foot of Mount Macedon with Mace.
Easy run, and really sore. Was going to do session but just so sore and tired, partly I guess due to long and late drive down south last night. | ||
| C • Cold drink ! 1 | ||
Thursday Dec 21 | ||
| Run long 1:36:00 [3] | |
| shoes: Brooks Adrenaline GTS 6 | ||
| Morning run with Robbie. Part Jurassic loop with extra on the end. Had to pick up Mace's car, an extra 15min at the end.
Feeling flat with volume lately but all good. | ||
| C • Mace has a car? 4 | ||
| Water run 5:00 [1] | |
Wednesday Dec 20 | ||
| Run 59:00 [3] | |
| Morning run - Terry's Creek.
Water flowing so the top waterfall looked cool. | ||
| Run warm up/down 10:00 [1] | |
| shoes: Brooks Adrenaline GTS 5 | ||
| Summer Series race 45:00 [4]* 9.5 km (4:44 / km) +241m 4:12 / km | |
| ahr:164 max:175 spiked:23/27c shoes: Brooks Adrenaline GTS 5 | ||
| FRWD GPS
Balmoral Bit of a woos, and a few mistakes. Lucky to come away with the win. 560 points. Mass start with Robbie and Mounty. (distance is slightly rough) Max EPOC 226 Training Effect 4.5 Effeciency 13.2 | ||
Tuesday Dec 19 | ||
| Gym 1:00:00 [3] | |
| Run intervals 20:00 [4] | |
| shoes: Nike flats | ||
| FRWD GPS
Grovenor - full length (1.55k with 102m climb) with Andy, Robbie and Mace. ~10min jog down recovery. 7'10 167 (172) 6'56 170 (178) 6'38 173 (183) Pretty tired and leg heavy and ran that way. Andy's reverse order chasing start helped on the last one though. Max EPOC 100 Training effect 3.2 Effeciency 14.8 | ||
| Run warm up/down 41:00 [3] | |
| shoes: Nike flats | ||
| included some run-throughs | ||
Monday Dec 18 | ||
| Run 36:00 [2] | |
| shoes: Mizuno Wave Creation 5 | ||
| Paul Mac loop
with Mace | ||
| Golf (Driving Range) 5:00 [1]3 km (1:40 / km) | |
| Mac Uni Driving Range
Clocked up 50-odd balls off the range. Mainly 5 iron, a few woods. Worked out a few corrections on my swing, maybe it will be less than 5 years before my next hit (apart from a 3am night golf in a foreign country). Pulled up with a bad blister and a tightening neck. Need a glove, wonder what bike gloves are like for golf... | ||
| C • Golf? 3 | ||