Sunday Apr 1 |
| |
| Event: Bridges Fun Run
|
 | Running race (Bridges Fun Run) 36:48 [5] 10 km (3:41 / km) vdot: 57.3 | |
| shoes: Mizuno Wave Nirvana |
| Bridges Fun Run 10k. Pretty good conditions. Tried to just run my own pace and not get caught up racing people. Got held up in the crowds a little in the first couple of km but tried to be relaxed about it. When things opened up a bit I found myself alone about 20m behind a large group including Lauren Shelley so I decided to try to get onto the back of that group before the headwinds. I figured Lauren would run a pretty even pace so tried to stay close to her. She gradually worked her way to the front of the pack and I had to surge a couple of times to bridge gaps as the pack started to break up. Lauren got a bit of a gap around 7km and I was left with Pete Sullivan and Chris Maher. I moved ahead on the uphills and they came back on the downhills going over the causeway but I managed to maove away a little over the last km and closed the gap to Lauren a little. Saw Ray Boyd ahead at around half way but didn't manage to catch him (spoke to him later and he said he has been running around 40k a week since the start of the year and had thought he would be happy to break 40, very happy with under 39).
My splits from km markers
3:42
3:35
7:26 (2k)
3:41 (5k 18:24)
3:42
3:44
3:46
3:41
3:27 |
| |
| C • Strong run 6 |
| Running warm up/down 20:00 [1] 3.5 km (5:43 / km) | |
| shoes: Mizuno Wave Nirvana |
| Warm up and down for Bridges Fun Run. |
Saturday Mar 31 |
| Running 27:57 [2] 5 km (5:35 / km) +80m 5:11 / km | |
| slept:6.6 weight:68.5kg shoes: Mizuno Wave Nirvana |
| Easy run to O'Connor Rd and back. Just a warm up for some stretching really. Felt ok. |
Friday Mar 30 |
| Running (10k loop) 50:17 [3] 9.9 km (5:05 / km) +160m 4:42 / km | |
| slept:6.8 weight:68.7kg shoes: Brooks Cascadia Pivot |
| Started slow and picked it up a bit in the second half. Feeling a lot less stiff and sore today, almost back to normal (for me). Not feeling very strong on the hills but generally not too bad. Left heel good (but a bit sore afterwards), right achilles not good. |
Thursday Mar 29 |
| Running (Rehap loop) 36:51 [3] 7.35 km (5:01 / km) +120m 4:38 / km | |
| shoes: Brooks Cascadia Pivot |
| Still feeling a bit stiff and sore but definitely starting to feel stronger again. Took it fairly easy and had a few sections that felt really slow but time was much quicker than average (2nd fastest I think) so must be going ok. |
Wednesday Mar 28 |
| Running 43:56 [3] 8.7 km (5:03 / km) +100m 4:47 / km | |
| shoes: Mizuno Wave Nirvana |
| Usual lap of KP with Ben. Still stiff and sore from cricket but felt I had a bit more spring in my step tonight particularly in the second half (downhill). Right achilles and inside of heel a bit sore, left pretty good. |
Tuesday Mar 27 |
| Running 1:24:50 [2] 14.58 km (5:49 / km) +290m 5:18 / km | |
| slept:5.8 weight:68.5kg shoes: Mizuno Wave Nirvana |
| Longish run with Rachel. Started out very slowly due to cricket soreness but started to feel ok after a while (first 3k 7.52, 7.10, 6.06). Wanted to avoid any hills so went out to rehab area then across to railway trail, out to a bit past Mundaring then back on railway all the way to Bailey Rd. Right achilles and heel a bit sore in the first 30 minutes, left heel sore in the last 30 minutes. Felt ok through the middle part but had had enough pretty soon after the hour. Pushed it a bit in the last km or two on the railway because it was feeling hard going slow so might as well go faster and get it over with (last km of railway 4.07). Never had any interest in pushing up the hills. Hip flexors VERY sore as soon as I started walking at the end. |
Monday Mar 26 |
| Cycling 52:10 [1] 18.2 km (2:52 / km) | |
| slept:6.0 weight:68.7kg |
| Ride to work from Fauntleroy Ave. Another new record slowest time I think. No headwind to speak of for an excuse. |
| Cycling 33:30 [5] 17.9 km (1:52 / km) | |
| |
| Ride back to Fauntleroy Ave. Fastest ever this time. Started a bit faster because it was starting to rain a bit and I wanted to get warm then kept it going because there was a really strong wind around the river. The cyclepath was really wet from all the waves crashing against the river wall. I kept thinking of Jazz's crash as I went around the bends on the cyclepath at about 45km/h so didn't really push it there but still hit 53km/h approaching the old brewery. Despite the tailwind my average was still below 30 half way home but got it up to 31.8 by the end. |