Sunday Aug 26 |
 | Running (Terrain running) 1:19:30 [3]11.2 km (7:06 / km) | |
| |
| am: Running at South Ledge (again). Followed the usual route along the river almost to the northwest edge of the map and then turned south and ran up the tributary creek as far as the main track. Looped around in the scrub and then turned west, crossed the creek again and climbed the big spur in the northwest corner just for fun. Then headed north to the river and ran back along the river to finish.
Windy and wet for most of the run. The ground was surprisingly soft under foot and the going was much harder than I expected. It didn't help that all the mangy scrub was hanging lower than normal because of the rain. Probably carted 5kg of water.
Surprise of the run was finding a $10 note in a clearing! 200 or 300m from the nearest track. It didn't register at first, and I almost ran past before I realised. A little reward for braving the elements :-) |
| |
| C • Money trees in South Ledge 5 |
Saturday Aug 25 |
| Running 37:08 [3]8 km (4:38 / km) | |
| |
| am: Short run today. Straightforward loop around Kings Pk. |
| Gym 1:04:00 [2] | |
| weight:73.9kg |
| am: Usual gym. Getting close to the time I should increase the weights on some of the exercises. Tried heavier weights for part of the balancing glutes and it seems fine, so I'll probably stick with that weight for all sets next time. Maybe also time to step it up on the seated row and lat pulldowns? |
Friday Aug 24 |
| Running warm up/down 30:32 [3]6.3 km (4:51 / km) | |
| |
| am: lap of Kings Pk before the intervals |
| Running intervals 23:22 [4]5.5 km (4:15 / km) | |
| |
| am: 4x1k with 500 recovery on Hale
3:46 3:45 3:43 3:42
recoveries ~2:45
The recoveries didn't seem long enough today. BUT when I dug a bit deeper in the last 2 reps I actually went faster rather than simply hanging to the same pace. The first definite sign of some muscular adaption to the faster tempo. |
| Running warm up/down 8:41 [2]1.7 km (5:06 / km) | |
| |
| am: jog home after the ints |
| Core stability 40:00 [1] | |
| |
| pm: Most of my core stability and postural exercises |
Thursday Aug 23 |
| Running 44:09 [3]9.5 km (4:39 / km) | |
| |
| am: Steady run in Kings Pk. Thought I would feel better and have more spring in the step after a rest day, but of course, felt like the rest day never happened. |
| Gym 56:00 [2] | |
| weight:74.6kg |
| pm: Full set of gym exercises. Gym was very quiet, only 1 other person there. No boneheads hogging the equipment. Nice. |
Wednesday Aug 22 |
| Note | |
| |
| No run today.
Will give the feet a break. Right has been sore since Sunday's long run and the left has had a sore swollen spot since the event at Marginata the Sun before. |
| Core stability 44:00 [1] | |
| |
| pm: Full round of core stability and postural rubbish. Couldn't let the day pass without doing something! |
Tuesday Aug 21 |
| Running 50:33 [3]10.2 km (4:57 / km) | |
| |
| am: Dragging the chain this morning. Ran through Shenton Pk and Kings Pk.
Stopped to dismantle a couple of illegal MTB jumps on the Law walk return track (again!). This time I scattered the materials more widely. Heaved the logs as far downslope as I could. They weren't there on Sat, so I guess they were probably put up on Sun. I might make a point of running along here on Mondays so that I can destroy them as soon as they're built :-) |
| Gym 54:00 [2] | |
| weight:74.5kg |
| pm: Usual gym. Had to cut it short at the end because I ran out of time. |
Monday Aug 20 |
| Running 31:49 [3]6.5 km (4:54 / km) | |
| |
| am: Recovery run in Kings Pk. Slow to get going this morning ! |
| Core stability 44:00 [1] | |
| |
| pm: Core stability and postural stuff |