Training Log Archive: GMIn the 31 days ending Aug 31, 2013:
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Saturday Aug 31, 2013 #
8 AM
Running race 21:50 [4] 5.0 km (4:22 / km)
shoes: New Balance 890 v2
Parkrun at Lake G. Only person I knew was lucymcg, but still had the second biggest turn out - must be people training for the Canberra Times fun run.
I decided to just start comfortably and not push it but try and think about my running form. Made it to the 1km in 4:15 which wasn't much different to other weeks when I have started harder. Just kept things ticking along and feeling quite comfortable. Passed the other 'old person' heading onto the peninsula and then just focussed on the next person to pass. Put on a bit of a spurt with 200m to go.
Ended up being only 13sec off my pb - was very pleased. Such a beautiful morning to be out running.
I decided to just start comfortably and not push it but try and think about my running form. Made it to the 1km in 4:15 which wasn't much different to other weeks when I have started harder. Just kept things ticking along and feeling quite comfortable. Passed the other 'old person' heading onto the peninsula and then just focussed on the next person to pass. Put on a bit of a spurt with 200m to go.
Ended up being only 13sec off my pb - was very pleased. Such a beautiful morning to be out running.
Running warm up/down 15:00 [3]
shoes: New Balance 890 v2
Left home with time to spare this morning so managed a reasonable warm up. No warm down as I had to dash home to load the car with all the Saturday O-gear to take to Goorooyaroo for the Saturday O which the Cockies were running.
Friday Aug 30, 2013 #
8 AM
Bike - MTB 25:55 [3]
shoes: Specialised Taho
RTW
Thursday Aug 29, 2013 #
6 PM
Gym - cardio 50:00 [3]
shoes: Asics GT-2000
The bike I had had no display so I was just doing it by feel - actually quite enjoyed it. Worked hard.
7 PM
Running 35:00 [3]
shoes: Asics GT-2000
Run from work to gym then home after RPM. Wiggled through Florey, but some of the paths were very dark.
Wednesday Aug 28, 2013 #
8 AM
Running 29:30 [3]
shoes: Asics GT-2000
Run to work. It said it was 2 degrees when I left home so I rugged up a bit but was stripping most of it off after about 10 minutes.
Tuesday Aug 27, 2013 #
10 PM
Gym - strength and conditioning 25:00 [3]
shoes: bare feet
Some strength and conditioning at home.
Monday Aug 26, 2013 #
8 AM
Bike - MTB 23:25 [3]
shoes: Specialised Taho
RTW
6 PM
Bike - MTB 25:15 [3]
shoes: Specialised Taho
RHFW
Sunday Aug 25, 2013 #
8 AM
Running long 1:42:15 [3]
shoes: Salomon Sense Mantra
Cockies Sunday run with Devil, robw, Frogga and ecmo. After my per-run warm up to stretch the bits that need stretching we headed up Majura. I felt surprisingly good and didn't struggle. Up the TTT to the first bend then I headed off through the bush to the top. Got a bit mixed up and went up the slope that comes out right at the gate. A short back track to meet the others coming up the main track. Down the road and across to the pines. Not wanting to get left at the other end I ran a bit harder along the main fire trail and up to the saddle. Of course I was a bit stuffed so waited ... then I was dropped going over HH. Up tricky track and then along the TTT#2 to meet the others heading back. Back down tricky track and I then took every short cut back to the cars.
Breakfast at Deli Marco with Devil. We both had the scrambled eggs on toast + the Acejase endorsed extra slice of toast. No toast envy this week. Coffee was good.
Breakfast at Deli Marco with Devil. We both had the scrambled eggs on toast + the Acejase endorsed extra slice of toast. No toast envy this week. Coffee was good.
Saturday Aug 24, 2013 #
8 AM
Running race 22:40 [4] 5.0 km (4:32 / km)
shoes: New Balance 890 v2
Not such a good run this week. Started ok but then after about 600m started to feel a bit crook so backed off. Started feeling better around 3km so picked it up again and started passing a few people but did let this old guy past near the end - turns out he is in my age bracket.
Running warm up/down 20:00 [3]
shoes: New Balance 890 v2
A quick warm up and a slow warm down.
11 AM
Walking 4:00:00 [2]
shoes: Nike Frees
Control site checking with Phoebe at Timber Tops. Saw a deer up close as we startled it out of a thicket. Great day to be outside.
Friday Aug 23, 2013 #
1 PM
Running 1:01:40 [3]
shoes: asics GT-2160 #2
Run from work up beside the Cook bike path, but at the saddle I followed the horse trail down to William Hovell then went right and followed a very old and in distinct track beside the fence. Have never run here before so it felt like an adventure. Made it along to the south side of Mt Painter then crossed the fence and followed a trail back around the eastern flank to Cook and back along the grass beside the bike path. Just a light sprinkle of rain but not cold.
Thursday Aug 22, 2013 #
6 PM
Gym - cardio 55:00 [3]
shoes: Specialised Taho
RPM class at Oatley Crt.
Wednesday Aug 21, 2013 #
1 PM
Running 58:45 [3]
shoes: asics GT-2160 #2
From work over Gossan then through Bruce Ridge on 50/50 fire trails and single track then back through Calvary and Sth Bruce.
Tuesday Aug 20, 2013 #
8 AM
Bike - MTB 26:45 [3]
shoes: Specialised Taho
RTW
1 PM
Running 52:55 [3]
shoes: asics GT-2160 #2
From the ABShouse up the Cook bike path to the saddle then up to the water tanks on Mt Painter. Took a different track through a gate and ended up doing a loop across the western slope of Painter. Back along Coulter Drive.
5 PM
Bike - MTB 25:25 [3]
shoes: Specialised Taho
RHFW
Monday Aug 19, 2013 #
8 AM
Bike - MTB 22:45 [3]
RTW via McKellar and JKP.
1 PM
Running intervals 48:10 [3]
shoes: asics GT-2160 #2
Lunchtime run with no plan at the start so headed off around the lake. The wind was cold and unpleasant so looped through JKP and up through the UC 'forest' to the hill at the northern end of UC. Did 8 repeats over the hill with 30 sec rest between - 1:45 1:55 1:47 1:51 1:46 1:51 1:45. 1:50 - the odd ones were with the wind and the even ones were back into it. Back to work via the Lake.
6 PM
Bike - MTB 24:42 [3]
shoes: Specialised Taho
Ride home - felt cold but the shorts probably didn't help.
Sunday Aug 18, 2013 #
11 AM
Walking 3:30:00 [3]
More mapping/course setting at Timber Tops - a bit too windy but otherwise a nice day.
Saturday Aug 17, 2013 #
8 AM
Running race 22:20 [4] 5.0 km (4:28 / km)
shoes: New Balance 890 v2
Parkrun at Lake G. Another dash to get to start on time so limited warm up. Felt ok so started a bit quicker than the last weeks. Went through 1km in 4:05 but then came back to a more comfortable pace - still not ready to push hard. For a change I had people around me which was good. An older bloke called Peter kept passing me on the flat bits and I went past him on the rises. In the end he was about 5 seconds in front, but fun to 'race'. Time was 30 secs faster than last week.
Running warm up/down 30:00 [3]
shoes: New Balance 890 v2
Very quick warm up. Jogged with Mace and Fatrat as a warm down through UC to Hayden Dr then I turned back to JKP.
Friday Aug 16, 2013 #
1 PM
Running 1:06:25 [3]
shoes: asics GT-2160 #2
Lunchtime run from ABShouse. The temp was 6 degrees but sunny and still so wonderful. Ran up the Cook/Macquarie bike path on the grass under the trees then around the bottom of Aranda Bushlands and into Black Mt reserve. A loop through there then back around northern edge of Aranda and Emu Ridge. Definitely needed the break and felt good all afternoon.
Thursday Aug 15, 2013 #
6 PM
Gym - cardio 55:00 [3]
shoes: Specialised Taho
RPM at Oatley Crt. In my own little world in the back corner.
Wednesday Aug 14, 2013 #
12 PM
Running intervals 47:00 [3]
shoes: asics GT-2160 #2
Lunchtime ints up on Gossan with robw. Jogged up together then did 5, 4, 3, 2, 1 mins hard with 1 min recovery in between. Followed the Ecmo Easy Ints loop plus the extra flatter loop to the SW. Jogged back to work after. Brilliant day for running. Felt crap on the 5 minute effort but then got into it - the fact that they were getting shorter helped. Just ate Rob's dust most of the time.
Tuesday Aug 13, 2013 #
10 PM
Gym - strength and conditioning 30:00 [3]
shoes: bare feet
First plan was to run at lunchtime. Plan B was RPM after work. Instead work got in the way so went to Plan C and did some s&c at home.
Monday Aug 12, 2013 #
9 AM
Bike - MTB 22:30 [3]
shoes: Specialised Taho
RTW. The rain held off so didn't get too wet.
5 PM
Bike - MTB 24:10 [3]
shoes: Specialised Taho
Ride home via JKP.
Sunday Aug 11, 2013 #
10 AM
Walking 5:50:00 [2]
Re-mapping and course setting at Timber Top
Saturday Aug 10, 2013 #
7 AM
Running 22:00 [3]
shoes: New Balance 890 v2
Run from home to Lake G for Parkrun. I was expecting to miss the start so pleased to see they were still standing around being told stuff by the organisers.
8 AM
Running race 22:40 [4] 5.0 km (4:32 / km)
shoes: New Balance 890 v2
Parkrun at Lake G. Another steady start (code for slow) the just ran within myself the whole way. Only 10 secs quicker than last week, but still heading in the right direction.
Running warm up/down 10:00 [3]
shoes: New Balance 890 v2
Short warm down with Fatrat, Frogga, Mace and Lucy
Friday Aug 9, 2013 #
4 PM
Running 32:30 [3]
shoes: asics GT-2160 #2
A short run after work before birthday beer o'clock with MaryMac. Did a lap around UC from the ABShouse.
Thursday Aug 8, 2013 #
8 AM
Bike - MTB 24:20 [3]
shoes: Specialised Taho
RTW
6 PM
Bike - MTB 28:00 [3]
shoes: Specialised Taho
RHFW via JKP.
Wednesday Aug 7, 2013 #
1 PM
Running 1:15:20 [3]
shoes: asics GT-2160 #2
Lunchtime run from work. I was joined by Gerard and we ran to the top of Black Mt and back. I crossed paths with Hanny in Black Mt reserve and then with Carol about half way up the summit trail. Gerard did a lap of the car park at the top while waiting for me to catch up. Good to run with him as it pushed me along a bit harder than normal.
Tuesday Aug 6, 2013 #
6 PM
Gym - cardio 1:00:00 [3]
shoes: asics GT-2160 #2
RPM at Oatley Court. In the absence of MaryMac I was chatting to my new friend Julie. I have taken a leaf out of MaryMac's book and used some ear plugs (apparently they were some of her old used ones). So much better.
Monday Aug 5, 2013 #
6 PM
Gym - strength and conditioning 55:00 [3]
shoes: Nike Frees
Body Pump at Oatley Crt. First one in ages - my arms felt like jelly at the end.
Sunday Aug 4, 2013 #
8 AM
Running long 1:43:15 [3]
shoes: Asics GT-2000
Cockies run from Hackett with Devil, Acejase and Frogga. MaryMac did her own run with Carol. Even day so headed to Ainslie first. I had tried the Acejase athletes breakfast (ie. a gel) and it wasn't good. Normally I have 1/2 a glass of OJ before a run but we were out and I felt like something a bit sweet so it was either the gel or dark chocolate. A nice steady pace to the concrete path then I dropped behind as Devil tore off up the hill and the others fell into a nice rhythm somewhere in between. Down the newly graded triple-tri track to the saddle then the usual route down and over HH. The others took the GMFT while I went straight up Majura. Devil caught me at the top gate so good timing. Back down the main walking trail then back to the cars. Miss Jones, Zaf and Banjo were waiting so we all trooped off to Deli Marco for breakfast. Italian scrambled eggs on turkish was yum, and had a nice mug of SKF too. Miss Jones hasn't changed and went the caramel milkshake. Devil felt unworthy but still managed to choke down his B&E roll. I felt really tired at the end but good to have gone. Feel like I am getting back into some better training. Time includes my pre-run warm up run - really needed it this morning as my ankles felt quite stiff after Park Run yesterday.
Saturday Aug 3, 2013 #
8 AM
Running race 22:50 [4] 5.0 km (4:34 / km)
shoes: New Balance 890 v2
Out of bed at 7:38 to get dressed etc. and make it down to Lake G for an 8:00am start for Park Run. Managed to do about 3 mins warm up including a quick dash to the loo. Lined up right behind ALJ and BA but there were quite a few other familiar faces (backs) including Hanny, Edith and Frogga. I had decided to just run comfortably which meant I was keeping up with ALJ and BA for the first km. Bruce, the dog, passed me just before the bridge so I settled in behind him for the next 2km. I thought I should try and close the gap to BA which was about 25m with ALJ about the same distance further in front. I halved my gap coming down off the bridge, and finally put on a bit of a spurt to come level with about 200m to go. I didn't have the heart to pass so just ran level to the end. About a minute off my best but with no warm up and no faster running lately it wasn't too bad.
Running 50:30 [3]
shoes: New Balance 890 v2
This was my warm down but I ended up running with BA and ALJ as far as Aranda playing fields then kept on with ALJ back to her place in Cook. Stopped for a quick chat with Rob and the kids, plus a lovely drink of water, then retraced my steps back to JKP. Time includes my very short warm up.
Drove home to pick up MaryMac and shower then over to Beppes for breakfast.
Drove home to pick up MaryMac and shower then over to Beppes for breakfast.
Friday Aug 2, 2013 #
8 AM
Bike - MTB 22:30 [3]
shoes: Specialised Taho
RTW via McKellar and JKP.
4 PM
Bike - MTB 33:15 [3]
shoes: Specialised Taho
Ride home into a horrible cold head wind.
Thursday Aug 1, 2013 #
6 PM
Gym - cardio 50:00 [3]
shoes: Asics GT-2000
RPM at Oatley Court with MaryMac for first half but she retired hurt. Worked hard tonight and my legs were a bit tired at the end.
Running 33:25 [3]
shoes: Asics GT-2000
Decided to run home from the gym. Went through the back streets and passage of Florey for a change.