Training Archive: Fat RatIn the 7 days ending 2007-08-19:
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| M | T | W | H | F | S | S | |||||||||
Sunday Aug 19 | ||
| Run long 2:15:00 [3]+454m | |
| ahr:134 max:153 shoes: Brooks Trance | ||
| Wanted to stay off the legs and go for a long bike ride but the constant rain forced a run. It absolutely bucketed down for pretty much the whole run, it was actually not bad as I was reasonably warm the whole way and there were spectacular waterfalls everywhere. Feet were emersed pretty much the whole way.
Ran from home to Hunter's Hill via Great North Walk most of the way were Mace met me in a cafe. EPOC: 49 Training: 2.5 | ||
| Cycling (Windtrainer) 1:02:00 [3] | |
| ahr:133 max:148 | ||
| getting up to 10hours for the week
EPOC: 62 Training: 2.8 | ||
Saturday Aug 18 | ||
| Event: GoNatural Multisport | ||
| Run race 1:02:00 [5]12 km (5:10 / km) +358m 4:30 / km | |
| ahr:176 max:184 shoes: Brooks Adrenaline ASR | ||
| Loop from Apple Tree Bay
Received the call up late the night before the race - from some randoms that found my number on the web. So decided to have a run. Felt pretty good, went pretty hard. First hill was super short so didnt feel it at all, then past the marina in Bobbin Head. I was actually held up here for 15-20sec waiting for a digger to move as it had completely blocked the path. Two other runners had to wait too. Then some awesome single track along the water, then the climb up on to the ridge was quite good. Fairly gradual so it was all really fast, just a couple of sections that bit. A very boring firetrail before descending (ah the quads!) back down to Bobbin Head. One last run over the spur into Apple Tree Bay. Pushed the whole way, think I ran pretty well. What is impressive is the guys doing solo, they ran similar time (if not a little quicker than me) - bloody impressive. I'm not claiming to be super fit, and perhaps knowing the course I would run slightly quicker, and the digger stop and the fact we handed over the timing chip past the start line (so I was 30s ish quicker than my official time) - but those guys were none the less extremely impressive. EPOC: 415 Training: 5 | ||
| Run warm up/down 25:00 [2] | |
| ahr:133 max:148 shoes: Brooks Adrenaline ASR | ||
| EPOC: 31
Training: 2.1 | ||
Friday Aug 17 | ||
| Gym 35:00 [3] | |
Thursday Aug 16 | ||
| Run 1:23:00 [3] | |
| ahr:150 max:168 shoes: Brooks Trance | ||
| Grande Jurassic Loop
Think I need to run more, although it was an unusual weekend with the skiing. Feels like I'm relearning to run at the start of every run at the moment. Feeling alright, but not super fit. Saw a pair of cool birds today, not sure what they were, I cant even describe them. I've never seen them before. I do remember they had a horn like projection of feathers out the back of their head which looked cool. And they were budgie type size. EPOC: 126 Training: 3.6 | ||
| C • gang gang? 9 | ||
| Run tempo 20:00 [4]+152m | |
| ahr:166 max:176 shoes: Brooks Adrenaline GTS 6 | ||
| Threshold effort from concrete river crossing up on dipper fire trail, then up Yanko Road (Comanara), then up Kissing Pt Rd. Good session actually. Bit slow on some flat and downhill on the firetrails as it was just too dark. Felt pretty bloody good. I think the trick is Bulla Choco icecream I (re)discovered last week.
EPOC: 129 Training: 3.6 | ||
| Run warm up/down 31:00 [3] | |
| shoes: Brooks Adrenaline GTS 6 | ||
| 10min before effort, the rest after. Got a sore back running down Kissing Pt Rd. | ||
Wednesday Aug 15 | ||
| Note | |
| long work day (14hours) so no run. Well there was going to be a run at 6am, but when 6 came there was no longer going to be a run. | ||
Tuesday Aug 14 | ||
| Gym 35:00 [3] | |
| Cycling (RevMaster) 51:00 [5] | |
| ahr:157 max:180 | ||
| instructor not as annoying today, not sure why. Everything was a bit blurry, probably thats why
EPOC: 210 Training: 4.5 | ||
| C • max 2 | ||
| Run warm up/down 31:00 [2] | |
| shoes: Brooks Adrenaline GTS 6 | ||
| modified Paul Mac loop like Thursday. Feel good running. | ||
Monday Aug 13 | ||
| Run 30:00 [2] | |
| shoes: Brooks Adrenaline GTS 6 | ||
| meant to go to the gym but the keys were missing, so went for an easy jog instead. | ||