Training Log Archive: fletchIn the 7 days ending Jan 16, 2011:
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Sunday Jan 16, 2011 #
6 AM
run long 2:34:07 [3] 28.7 km (5:22 / km) +365m 5:03 / km
shoes: Nike Equalon 2
Not surprsingly, the start of this run didn't feel too good, but got plodding along OK. Had given myself a few minutes buffer to get to Perry Lakes and meet the group just in case, but accidentally sped up as I hit the coast. Still felt like a shor striding plod though. Ran the last 90 minutes with Rachel, Tooms and Kellie. Hills were a struggle, and it didn't seem like a hot morning, but I was either sweating buckets or was dehydrated when I started. Emptied 3 water bottles on the run, had an iced coffee when I finished and still lost 2 kg. Good to have some company for most of it. Not as nice as running on the Bib track, though Kellie tried to make it feel tje same when she had to hurdle a snake 20 minutes from home.
Saturday Jan 15, 2011 #
5 PM
Orienteering (MetO Wanneroo) 36:00 [4] 8.5 km (4:14 / km)
shoes: Nike Equalon 2
Started more than half an hour after everyone else (once my dad had finished). Was trying to treat it a bit like a tempo run - wanted to do more than blob around, but didn't want to destroy myself.
It was hard starting without a warm-up, but got moving OK after the first couple of controls. Unfortunately, had already stuffed the route by then, missing a control I should have got on the way north that it wasn't feasible to get on the way back down. Felt like a poor route - lots of ins and outs, but turns out it wasn't too terrible, as there was some doubling back even on the optimal route.
It was really hard to stay motivated to keep any intensity in the run, as I was running alone, and even harder once I thought that my route was terrible, but unexpectedly ran 7 seconds quicker than tRicky for the (unofficial) course win.
No cool down either - just went looking for my kids, who'd been dragged out to do a few controls by my dad. Might pay the price for that tomorrow.
It was hard starting without a warm-up, but got moving OK after the first couple of controls. Unfortunately, had already stuffed the route by then, missing a control I should have got on the way north that it wasn't feasible to get on the way back down. Felt like a poor route - lots of ins and outs, but turns out it wasn't too terrible, as there was some doubling back even on the optimal route.
It was really hard to stay motivated to keep any intensity in the run, as I was running alone, and even harder once I thought that my route was terrible, but unexpectedly ran 7 seconds quicker than tRicky for the (unofficial) course win.
No cool down either - just went looking for my kids, who'd been dragged out to do a few controls by my dad. Might pay the price for that tomorrow.
Friday Jan 14, 2011 #
Note
Have entered for Easter. Yay. Now to get fitter and faster and learn how ti navigate :)
6 AM
run (1hr loop) 1:04:00 [2] 12.84 km (4:59 / km) +74m 4:51 / km
shoes: Kswiss somethings
Slow slog around the standard loop. Calves sore initially. Not surprising given my 2 fastest interval sessions for the year, this week. Felt very uninspired, but got it done. Need to stretch before I stiffen up again.
Thursday Jan 13, 2011 #
1 PM
run intervals 49:02 [5] 10.35 km (4:44 / km) +1m 4:44 / km
shoes: Nike Equalon 2
Went to Charles Riley REserve to run on the grass track, which I eventually found (30m from where I started looking - hard to see the marking from ground level until you are right next to it).
12 x 300m @3km pace, 200 jog recovery, every 3rd a couple of seconds quicker (theoretically).
Think I may have been starting and stopping from some relay tags on some reps, resulting in times that were a bit all over the place. This made it hard to judge whether I was running consistently, but in general I was a bit quicker than the 60 second target, though I didn't end up trying to go harder every third as some of them were too quick anyway (was too fast on 1, went harder deliberately on 4 and 12).
Warm and humid, but also quite windy, which may also have contributed to the inconsistent times. Accidentally threw in one 300m recovery too...
Good to do some fast stuff. Should have done it in the morning, but at least I didn't wait till tomorrow.
12 x 300m @3km pace, 200 jog recovery, every 3rd a couple of seconds quicker (theoretically).
Think I may have been starting and stopping from some relay tags on some reps, resulting in times that were a bit all over the place. This made it hard to judge whether I was running consistently, but in general I was a bit quicker than the 60 second target, though I didn't end up trying to go harder every third as some of them were too quick anyway (was too fast on 1, went harder deliberately on 4 and 12).
Warm and humid, but also quite windy, which may also have contributed to the inconsistent times. Accidentally threw in one 300m recovery too...
Good to do some fast stuff. Should have done it in the morning, but at least I didn't wait till tomorrow.
Tuesday Jan 11, 2011 #
5 PM
run intervals 39:54 10.0 km (3:59 / km) +11m 3:58 / km
shoes: Kswiss somethings
8 x 1km @ 5km pace, 4 min recoveries.
Pretty hot. Chris has rediscovered his running form in the last fortnight and was right with me for the entire session. Really made me push hard - sure I would have blown out if I was running solo off the front.
OUT BACK
3:27 3:17
3:28 3:17
3:27 3:16
3:27 3:15
Pretty hot. Chris has rediscovered his running form in the last fortnight and was right with me for the entire session. Really made me push hard - sure I would have blown out if I was running solo off the front.
OUT BACK
3:27 3:17
3:28 3:17
3:27 3:16
3:27 3:15