Saturday Jan 5 |
 | Running 36:47 [2]* 6 km (6:08 / km) | |
| shoes: Ascics Gel 1120 |
| This is another part of my new training strategy; the pre breakfast fat burner. I figure* that if I do a slow morning run before I eat, then the only energy my body will have will be fat, which will lower my body wiehgt down to about 71kg, which I've decided is a pretty good weight to race 1500m. I still do these runs even though I've reached the goal of 71kg (I lost 7kg in 3 weeks) because I think it will help me stay there.
*all figuring actually performed by r4yl magazine |
| Running warm up/down 1:10:00 [2] 6 km (11:40 / km) | |
| shoes: Ascics Gel 1120 |
| this covers warm-up/down and stretching for both sessions today |
| Running (Long Intervals) 14:00 [4] 3.6 km (3:53 / km) | |
| shoes: Ascics Gel 1120 |
| Ran 4x3min intervals in 2:57, 2:58, 2:57, 3:01 at about 1130am. It was crazy hot. Felt like a good session though, and I'm finding that doing longer intervals are helping me run with a bit of "guts", quoting prefontaine. |
| Running intervals (short intervals) 6 [4] 2.2 km (3 / km) | |
| shoes: Ascics Gel 1120 |
| Rode to south oval to do another interval set just before dinner, did 5 shorter (roughly 500m I suppose) intervals with short floats.
I've been finding that doing short floats, never more than 30s, even on longer intervals, means that my body is never given a chance to recover fully between efforts. This keeps my heart rate very high through the majority of each interval which, by my reckoning, means I am getting more from them.
The times for this one were 1:24, 1:24, 1:24, 1:26, 1:27 - I was going to do six but that last one killed me! |
Friday Jan 4 |
| Running (recovery run) 35:12 [2] 4.8 km (7:20 / km) | |
| shoes: Ascics Gel 1120 |
| Was so sore and still in a bit of pain from yesterday so did a very very cruisy run with Rob Fell. Felt much. much better afterward |
Thursday Jan 3 |
| Running warm up/down 55:00 [1] | |
| shoes: Ascics Gel 1120 |
| Did a longish 40 minute warm up for the race - lots of run-throughs to get used to the feel of the synthetic track and plenty of stretching. |
| Running race (1500m) 4:01 [5] 1.5 km (2:41 / km) vdot: 69.8 | |
| shoes: Asics Hyper LD |
| What a race! I was in the 'fast' race at the meet and there were only two other guys competing, a young fella, about 17 or 18 and a guy in his late 20s. After te long warm up I was pretty nervous and after we took our marks the starter gun misfired. We all laughed. Moments later though we were underway, I dropped in behind the others as I knew the strong headwind on the front straight would keep us together if I was close behind when we got to it. We passed the bell for the first time in 44sec, I was swearing to myself becasue my target, based on getting under 4:10 was 47sec. Stuck it out behnd the others, who passed the lead between them, through two laps in 2:06 then 2:55 at the bell. On the back straight with the wind behind us I decided to really go for it and pushed everything into breaking 4 minutes (the Australian under 23 qualifying standard), and just missed out. I won the race though finishing in 4:01.35, which may yet qualify me for the Sydney Track Classic in just over a week. |
| |
| C • nice 2 |
Wednesday Jan 2 |
| Road Cycling 34:34 [2] 12 km (2:53 / km) | |
| |
| Just a cruisy ride before my first track race in three years tommorow. I'm a bit nervous about it all actually - I have no idea about tactics or what time I should actually be aiming for...We'll see how it goes I suppose. |