Training Archive: Fat RatIn the 7 days ending 2008-04-20:
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Saturday Apr 19 | ||
| Run 40:00 [3] | |
| shoes: Brooks Adrenaline ASR 7 | ||
| Putting out some controls for the AROC race on the central coast and some other general running. Map was a housing development plan. Quite interesting challenge to adjust to. | ||
Friday Apr 18 | ||
| Run intervals 18:00 [5] | |
| shoes: Brooks Adrenaline GTS 8 | ||
| whale rock hill ints
Ran 6 to top scout hall. Recov mentally re ran course from weekend correcting mistakes. Bout 2'50 recovs 1'58 1'59 1'57 1'59 1'59 1'58 Super happy with times. Ave bout 8 to 10s faster than previous. Didnt expect to be so fast yet, but maybe just under predicted how fast can run these. Felt good from start. To be expected in easy week. Good to know how to get ready to race. Found the mental side, concentrating on map between intervals quite tough. Must be good training. | ||
| Run warm up/down 40:00 [2] | |
| shoes: Brooks Adrenaline GTS 8 | ||
Wednesday Apr 16 | ||
| Cycling (commute) 1:18:00 [3]36 km (2:10 / km) | |
| shoes: Felt 70 | ||
Tuesday Apr 15 | ||
| Run intervals 23:00 [5] | |
| shoes: Brooks Racer ST | ||
| 20 x Boardwalk intervals in Bicentennial Park
Very similar to last Thursday, except I threw in the long boardwalk as well (meaning 8 intervals per set, and only did 2.5 sets, but this works out harder than last week) The set of intervals is: Path A out (roughly 24sec) Path A back Path B out (roughly 11 sec) Path B back Path A out and back (~50s) Path B out and back Path C out Path C back Start each interval on the minute (so recovery is typically 35-48s) except for after Path A out and back and Path C back when I give myself an extra minute (after Path C out there is a very short rest which really hurts) Time 1 Time 2nd set Time 3rd set 23.5 22.8 22.7 23.4 22.2 23.9 10.3 9.9 9.8 10.0 9.9 10.0 48.6 48.2 22.2 21.9 39.8 38.8 41.1 40.0 consistently sig faster than last week. not sure there is much room for improvement now in terms of confidence on the boardwalk, just fitness to go. | ||
| Run 32:00 [3] | |
| shoes: Brooks Racer ST | ||
Monday Apr 14 | ||
| Note | |
| (rest day) | ||
| this is supposed to be a rest week. so i rested. | ||