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Training Log Archive: Macca

In the 31 days ending Jul 31, 2008:

activity

time

miles

Running

15:10:53

106.16

(8:35)

170.85

(5:20)

Orienteering

2:55:57

11.13

(15:49)

17.91

(9:49)

26 /

32c

81%

Core Strength

10:00

Total

18:16:50

117.29

188.76

26 /

32c

81%

averages - sleep:8 weight:55.7kg

2:16

0:00

» now

Thursday Jul 31, 2008 #

Running warm up/down 12:40 [3] 2.7 km (4:41 / km)
ahr:142 max:163 shoes: Asics GT-2130

Running intervals (7× 500m) 32:00 [5] 7.0 km (4:34 / km)
ahr:162 max:187 shoes: Asics GT-2130

7× 500m, rest on 500m
UQ with Julia and Ian
Wasn't too bad. Coldest morning in Brisbane for many years, apparently. Didn't feel it.
1. 1:45
2. 1:45
3. 1:42
4. 1:48
5. 1:46
6. 1:46
7. 1:44

Running warm up/down 9:40 [2] 1.6 km (6:02 / km)
ahr:139 max:152 shoes: Asics GT-2130

Tuesday Jul 29, 2008 #

Running warm up/down 12:10 [3] 2.3 km (5:17 / km)
ahr:161 max:178 shoes: Asics GT-2130

Running tempo (Smashfest) 24:32 [5] 5.1 km (4:49 / km)
ahr:183 max:192 slept:8.0 weight:63kg shoes: Asics GT-2130

Felt strong but not such a great result. Still seemed to work harder with the higher AHR.

Running warm up/down 6 [2] 0.95 km (6 / km)
ahr:146 max:162 shoes: Asics GT-2130

Sunday Jul 27, 2008 #

Orienteering race (OY 5/Badge) 1:47:08 [4] *** 12.07 km (8:53 / km)
ahr:162 max:188 spiked:16/22c slept:8.5 shoes: Asics GT-2130

Cotswold Bluff (1:10,000)
M21A - Red 1 (9.52 km)
Was a really good course (set by Geoff). Enjoyed it heaps. Could have done without a 2 hour run yesterday, though.

Saturday Jul 26, 2008 #

Running long (Saturday Group Long Run) 2:00:00 [4] 21.82 km (5:30 / km)
ahr:154 max:181 slept:8.5 shoes: Asics GT-2130

Well after a few rest days, and a big one Thursday (that I was still recovering from), this one hurt. Again with James. From Clare's.

Wednesday Jul 23, 2008 #

Note
(rest day)

No Smashfest - rain.

Tuesday Jul 22, 2008 #

Running warm up/down 7:00 [3] 1.4 km (5:00 / km)
ahr:149 max:166 shoes: Asics GT-2130

Running intervals (4× 240m, 4×190m) 16:00 [5] 3.3 km (4:51 / km)
ahr:173 max:188 shoes: Asics GT-2130

4× 240m, 4×190m alternating, rest about the same.
Was different and fast. And painful.

Running warm up/down 9:40 [2] 1.8 km (5:22 / km)
ahr:153 max:162 shoes: Asics GT-2130

Monday Jul 21, 2008 #

Note
(sick) (rest day)

A one day cold. Grrr

Sunday Jul 20, 2008 #

Note
(rest day)

Mum's B'day and grandparents just arrived from France. Been over 8 years since I last saw them

Saturday Jul 19, 2008 #

Running long (Saturday Group Long Run) 2:10:00 [4] 24.1 km (5:24 / km)
ahr:157 max:185 slept:7.0 weight:62.5kg shoes: Asics GT-2130

From Thor's.
Another epic with James. I was feeling good at the start, but it went downhill from there. Last 5km was a slog. Intended on doing around 100mins thanks to three sausages on bread (only) for dinner the night before... blew that just a bit. Still, good.
http://www.mapmyrun.com/route/au/brisbane/93889767...

Wednesday Jul 16, 2008 #

Running warm up/down 11:40 [3] 2.25 km (5:11 / km)
ahr:151 max:169 shoes: Asics GT-2130

Running tempo (Smashfest) 25:26 [5] 5.1 km (4:59 / km)
ahr:171 max:185 slept:9.0 weight:64kg shoes: Asics GT-2130

Got stuck on the side of the first hill (literally) after I found I had to follow a new clay track which was fun (not) after the rain. Shoes got about 5kg heavier with clay and made it super slippery. Felt I wasn't pushing as hard today, probably cause I was on my own.

Running warm up/down 9:30 [2] 1.6 km (5:56 / km)
ahr:140 max:152 shoes: Asics GT-2130

Tuesday Jul 15, 2008 #

Running warm up/down 7:30 [3] 1.5 km (5:00 / km)
shoes: Asics GT-2130

Running intervals (6x 500 m) 30:00 [5] 6.0 km (5:00 / km)
shoes: Asics GT-2130

With Julia at UQ (James seems to have magically disappeared...)
6x 500m/rest on 500m. Betterish. Sort-of.
1. 1:45
2. 1:45
3. 1:47
4. 1:47
5. 1:51
6. 1:45

Core Strength (Drills) 10:00 [1]
shoes: Asics GT-2130

Running warm up/down 10:00 [2] 1.65 km (6:04 / km)
shoes: Asics GT-2130

Sunday Jul 13, 2008 #

Orienteering race (State Event) 1:08:49 [2] *** 5.84 km (11:47 / km)
ahr:133 max:161 spiked:10/10c slept:7.0 weight:64kg shoes: Asics GT-2130

Bluestone South (1:10,000)
Red 3 (4.8 km)
After yesterday's adventure and last night's pissup, was feeling pretty sluggish - and it showed. Shit map too. Added to never-ever-run-here-again list.

Saturday Jul 12, 2008 #

Running long (Saturday Group Long Run) 2:16:00 [3] 25.2 km (5:24 / km)
weight:65kg shoes: Asics GT-2130

With James.
Wow what an epic - same as last week, but further in Chapel Hill since we started from Clare's. They're getting longer and longer every week. Longest I've ever done I think without it being a Rogaine or a terrible O event...
http://www.mapmyrun.com/route/au/brisbane/15021837...

Thursday Jul 10, 2008 #

Running 43:00 [2] 7.0 km (6:09 / km)
ahr:144 max:167 weight:7kg shoes: Asics GT-2130

Easy cruise round Toohey Forest.

Wednesday Jul 9, 2008 #

Running warm up/down 10:20 [3] 2.15 km (4:48 / km)
ahr:156 max:174 shoes: Asics GT-2130

Running tempo (Smashfest) 24:31 [5] 5.1 km (4:48 / km)
ahr:179 max:187 slept:8.5 shoes: Asics GT-2130

With James. So cold today. Was feeling pretty quick at the start. Turned I had a pretty decent time compared with recent weeks. Still a way to go to crack PB. Better though.

Running warm up/down 10:20 [2] 0.95 km (10:53 / km)
ahr:156 max:174 shoes: Asics GT-2130

Tuesday Jul 8, 2008 #

Note
(rest day)

Ints not on cause of rain

Saturday Jul 5, 2008 #

Running long (Saturday Group Long Run) 2:03:30 [4] 23.4 km (5:17 / km)
ahr:158 max:181 slept:7.5 weight:64.5kg shoes: Asics GT-2130

Long run with James and Lorenzo. Felt strong today. Probably the longest and toughest run I've ever done on a Saturday Group Long. Lots of climb compared to normal too.
Started Slaughter Falls, straight up to lookout, down to Chapel Hill Reservoir, through to Gap Creek reserve, up to Boscombe Road trail via Goanna Trail, (Lorenzo left us here) round the Nebo road for a bit, down to the bottom of Tunnel Trail, back up past Jones Road, then right down Boscombe Road, back to Gap Creek, up Quail Trail, up 3 Sisters on Highwood Road Trail, past Channel 9, down Simpson Falls circuit, then home along the loop road.
http://www.mapmyrun.com/run/australia/brisbane/642...

Thursday Jul 3, 2008 #

Running warm up/down 11:33 [3] 2.16 km (5:21 / km)
ahr:152 max:167 shoes: Asics GT-2130

Running tempo (Smashfest) 25:07 [5] 5.1 km (4:55 / km)
ahr:180 max:189 shoes: Asics GT-2130

Felt better today so had another go on my own. Slow. Still. Working on changing it though.

Running warm up/down 6 [2] 1.0 km (6 / km)
ahr:144 max:160 shoes: Asics GT-2130

Note

Woo for Bridget in the A Middle Final!!! GO BRIDGEY!!!

Wednesday Jul 2, 2008 #

Running warm up/down 11:10 [3] 2.33 km (4:48 / km)
ahr:159 max:176 shoes: Asics GT-2130

Running tempo 22 [5] 0.09 km (4:04 / km)
ahr:142 max:180 shoes: Asics GT-2130

Attempt at Smashfest. Didn't get far before I was sick. That was the end of it.

Tuesday Jul 1, 2008 #

Running warm up/down 8:00 [3] 1.6 km (5:00 / km)
shoes: Asics GT-2130

Running intervals (12x 250m) 30:00 [5] 3.0 km (10:00 / km)
shoes: Asics GT-2130

Tried something new this week. Did 12x 250m/200m, rest on return. Didn't have a watch so no idea on times.

Running warm up/down 9:00 [2] 1.6 km (5:37 / km)
shoes: Asics GT-2130

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