Saturday Jul 12 |
 | Easy Pace long 1:15:00 [3]15 km (5:00 / km) +350m 4:29 / km | |
| shoes: Nike Zoom Skylon |
| Tried to do a longer run in Rotovegas, got dropped off by the Waipapa Mill then tried out some of the tracks on way back felt knackered for first 40mins on the hills, felt a bit better near end running down the corridor MTB track, heaps of nice jumps, nailed myself of the slippery mud a few times. Rest day tomorrow as travelling back home |
Friday Jul 11 |
| Steady Pace long 1:10:00 [4]15 km (4:40 / km) +300m 4:15 / km | |
| shoes: Nike Air Pegasus 07 |
| Pretty steady run around Redwoods in Rotovegas. Up some big hill to start with at top of purple and black loop, then long loop around to end of Long Mile Road and back through the tracks in the dark. Feeling good at the end. |
Thursday Jul 10 |
| Easy Pace 32:00 [3]6 km (5:20 / km) | |
| shoes: Nike Zoom Skylon |
| Easy jog from daves house. Was planning to do a longer run but ran out of time. Short loop up West Tamaki Drive then back round the block. Found a gentle downhill so did 3-4 nice strideouts to get the legs turning over a bit faster. Feeling good but need to keep it up over the weekend. |
| |
| C • Get 2 |
Wednesday Jul 9 |
| Easy Pace 1:01:00 [2]12.2 km (5:00 / km) | |
| shoes: Nike Zoom Skylon |
| Pretty easy jog from Daves. Along side of Esturary then into farm then road bash back in the dark. Not feeling too lathergic but keeping it real easy and cranking the iPod |
Tuesday Jul 8 |
| Easy Pace warm up/down 19:30 [3]3.55 km (5:30 / km) +0m 5:30 / km | |
| shoes: Nike Air Pegasus 07 |
| Easy warmup jog from Kohi around to Misson Bay and back. |
| Intervals intervals 40:00 [4]10 km (4:00 / km) +0m 4:00 / km | |
| shoes: Adidas MD Spikes |
| Tried to do an interval session on grass with spikes.
10 x 3mins at about 80% of race pace, 1 min off jogging inbetween.
Pretty hard and struggling to finish all 10. Felt pretty smooth at end, ones at start were heaps harder. Good to race around some nice grass and the odd hill. |
Monday Jul 7 |
| Steady Pace 1:10:00 [3]14 km (5:00 / km) +200m 4:40 / km | |
| shoes: Nike Zoom Skylon |
| Loop from Daves house, round the Spit, tripped over in the dark and nailed my leg. Up through farm to St Helleirs around to Kohi then road bash in the rain back to Daves. Pretty miserable weather but feel ok. |