Sunday Mar 18 |
 | Running 50:48 [3]11 km (4:37 / km) | |
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| am: Steady run. This was the same run (more or less) as the one I did last Sun. Faster this time because of the familiarity effect. I must admit that I had trouble getting motivated in the first half, and thought about cutting short, until I ran past a group of likely lads at the DNA tower. They looked like they had been up all night drinking (or whatever) and were looking for something to amuse themselves. I noticed I had a bit of extra zip just at that moment. Ran faster and felt better from there to the finish. |
Saturday Mar 17 |
| Running 30:45 [3]6.8 km (4:31 / km) | |
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| am: The slugs were out this morning! Eventually got going. Ran a bit later so I could actually see were I was going through the areas of recent logging. Everythings seems OK after the long one yesterday. |
| Gym 43:00 [2] | |
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| am: Usual gym workout. Same as Tues and Thurs |
| Core stability 33:00 [2] | |
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| pm: Did the remainder of my core stability workout plus some extra strengthening work on the glutes. |
Friday Mar 16 |
| Running 1:40:51 [3]22.1 km (4:34 / km) | |
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| am: Longest run since Sep 06. Two circuits of Kings Pk. The first 15min in the dark, which is a hell of a lot of fun in the areas that have been undergoing selective logging (euphemistically called "bushland rehabilitation" in this part of the world). Tired but OK in the last 20min. The real test will be how I feel tomorrow morning ! |
| Core stability 32:00 [2] | |
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| pm: Core stability exercises. Did the first 3/4. I'll do the rest (plus a bit extra) tomorrow. |
Thursday Mar 15 |
| Running 30:25 [3]6.8 km (4:28 / km) | |
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| am: Short one before the big effort tomorrow ! |
| Gym 40:00 [2] | |
| weight:73.7kg |
| pm: Upper body and core stability stuff. Only 2 sets of clamshells today. I was a bit late and couldn't fit it all in before closing. Didn't increase the number of sets with the heavier weights, but I did think about it (briefly) as I said I would ! |
Wednesday Mar 14 |
| Running 54:53 [3]11.5 km (4:46 / km) | |
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| am: Easy run. Shenton Pk -> bottom end of Kings Pk -> meandering through Kings Pk. Similar run to last Sun |
| Core stability 42:00 [2] | |
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| pm: Usual core stability stuff |
Tuesday Mar 13 |
| Running 59:50 [3]13.3 km (4:30 / km) | |
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| am: Standard 13k. Slightly slower than standard time. I felt like I was running OK in the first part but started to wind down in the last few k. The good thing is that when I dig a bit deeper at the end I can usually finish off reasonably well, unlike a couple of months ago when I was really struggling beyond 40min. Glutes now seem to have a bit more strength endurance. Left hamstrings gradually getting better. |
| Gym 45:00 [2] | |
| weight:72.8kg |
| pm: Usual gym workout. Same as last week. Will start to think about doing more sets with the heavier weights. |
Monday Mar 12 |
| Running 30:20 [3]6.8 km (4:28 / km) | |
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| am: Short one today. Felt OK but not running any faster than usual. Still waiting for that mythical experience of being FIT. Legend has it that you find it through training ! |
| Core stability 50:00 [2] | |
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| pm: Pilates. Working on QL flexibility and control, and coordination with lower abs. Also forgot to add that I did some work on adductor strength and control (how could I forget ?) |