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. |