Wednesday Nov 28 |
 | run 33:00 [3] 6 km (5:30 / km) +100m 5:05 / km | |
| (injured) shoes: Nike Stucture Triax 9 |
| Went down to my mother-in-laws place to fix her computer. Job done in 10mins, then ran back home. |
Tuesday Nov 27 |
| run 44:00 [3] 7.5 km (5:52 / km) +250m 5:02 / km | |
| slept:7.0 (injured) shoes: Nike Stucture Triax 9 |
| Spit Rd out and back. Ran really slow and gingerly because of back. |
Monday Nov 26 |
| run 48:00 [3] 8 km (6:00 / km) +250m 5:11 / km | |
| (injured) shoes: Nike Stucture Triax 9 |
| West St-Luna Park-Alfred St loop. Running really hampered by back pain but once it warms up it gets a bit better. Its getting better pretty quickly though because in the morning I needed Margo to put my shoes and socks on for me. |
Sunday Nov 25 |
| run 10:00 [3] 1.5 km (6:40 / km) +40m 5:53 / km | |
| (injured) shoes: Nike Stucture Triax 9 |
| Started a run in the evening. Got 10mins down the road and realised that the warm up trick wasnt going to work this time. Walked back. |
| Road Ride 15:00 [3] 3 km (5:00 / km) +20m 4:50 / km | |
| weight:79kg (injured) shoes: Shimano MTB |
| Went and got my road bike from work in the afternoon and rode it home. Big mistake. I could barely walk afterwards. |
| run 32:00 [3] 5 km (6:24 / km) +200m 5:20 / km | |
| shoes: Asics 2100 |
| Short loop down to Tunks Park and up Flat Rock Gully in the morning. Back sore but warmed up ok. Pace pretty slow because of this and lots of hills. |
Friday Nov 23 |
| Strength and Conditioning 15:00 [1] | |
| |
| Back exercises |
Thursday Nov 22 |
| Strength and Conditioning 15:00 [3] | |
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| Back exercises |
Tuesday Nov 20 |
| Strength and Conditioning 15:00 [1] | |
| |
| Back exercises |
Monday Nov 19 |
| Strength and Conditioning 15:00 [1] | |
| |
| Upper body exercises to help back. |
Sunday Nov 18 |
| Strength and Conditioning 15:00 [1] | |
| |
| Upper body exercises for back. |
Saturday Nov 17 |
| run 1:07:00 [3] 11 km (6:05 / km) +350m 5:15 / km | |
| shoes: Asics 2100 |
| With Simon Mc from his place around the Spit to Manly walk to Fairlight Beach then back up the hill to his place. Not a real taxing run, fairly technical walking track so slow across the ground (typical Sydney sandstone) but the water at Fairlight was sensational. |
| Strength and Conditioning 15:00 [1] | |
| |
| Completely stuffed my lower back today moving around heavy things. Thankfully its only muscular. Upper body exercises to help with recovery. |
Friday Nov 16 |
| run tempo 35:00 [4] 6 km (5:50 / km) +200m 5:00 / km | |
| weight:79kg shoes: Nike Stucture Triax 9 |
| Calling this one a tempo run because when it was flat I ran fast and when the hills came I pushed. Felt pretty good, not too much muscle soreness. |
Tuesday Nov 13 |
| run 55:00 [3] 11 km (5:00 / km) +20m 4:57 / km | |
| slept:5.0 shoes: Nike Stucture Triax 9 |
| From Hungry Head south along the beach to Oyster Creek and back. This enabled me complete the run from Nambucca Heads to Urunga section of the coast, which I broke up into sections and have been doing bits and piecs over the last few weeks.
It was a beautiful afternoon, the only bad thing wasgoing past mountains of rotting seaweed at certain points - dry retched a couple of times. Its geat though to do an hour run along a beach at prime time - just after work - and only see two fishermen the whole run.
Completely out of it now - my work hours have overtaken my life, turning me into a zombie. |
Sunday Nov 11 |
| run 50:00 [3] 10 km (5:00 / km) +20m 4:57 / km | |
| slept:6.0 shoes: Asics 2100 |
| Managed to drag myself out for a run on my 'day off' - only worked 7 hours today - and went up the beach from Nambucca towards Valla and back along the inland sand dune track. |
Tuesday Nov 6 |
| run 35:00 [2] 6 km (5:50 / km) | |
| slept:6.0 weight:78kg shoes: Nike Stucture Triax 9 |
| Real easy up the beach from Nambucca towards Valla and back down the track on the other side of the front dune. Quite nice, the undergrowth on the dune was burnt out so I stayed a little longer on the dunes.
Put some money each way on Purple Moon today, so a bit happy with the almost full return. Also put a fiver on a mystery trifecta, which came up Efficient-Purple Moon-the horse that came 15th. So my only non-NRL bets for the year almost gave me a 100000% return. No hard feelings towards the horse that came 15th. Just enjoy your new life as Perkins Paste. |
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| C • trifecta 2 |
Saturday Nov 3 |
| run 59:00 [3] 10 km (5:54 / km) +400m 4:55 / km | |
| weight:79kg shoes: Nike Stucture Triax 9 |
| Run with Andy from Spit to Manly, he ran back, I did not. Pretty comfortable run, felt pretty unfit but expected worse. Bugger all people on the track which was good. |