Sunday Sep 2 |
 | Running 30:04 [3]6.5 km (4:38 / km) | |
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| am: Just a short run in Kings Pk. Was going to do something longer, but slept in and couldn't be bothered |
Saturday Sep 1 |
| Running 43:20 [2]8.5 km (5:06 / km) | |
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| am: Easy run to check out an alternate route across to Bold Pk. Ran from home to Kings Pk, Rosalie Pk, around Shenton lake, subway at Shenton Pk train station and into Shenton bushland. Will probably run this way on my next long run. It makes max use of all the open space between home and Bold pk. |
| Gym 35:00 [2] | |
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| am: Cut down gym session. Not enough time for the bike, gym ball and squats :-( |
Friday Aug 31 |
| Running warm up/down 30:48 [3]6.3 km (4:53 / km) | |
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| am: Warm up for some intervals. Straight forward loop around Kings Pk. |
| Running intervals 23:04 [4]5.5 km (4:12 / km) | |
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| am: 4x1k with 500 recoveries on Hale
3:47 3:45 3:45 3:47
recoveries ~ 2:40
Bit disappointing today. Just wasn't with it. On the first one, I felt like I hadn't warmed up yet. By the third, I was struggling, and the fourth took a big effort. Thought about doing 5 reps today but quickly forgot about it after the first one! |
| Running warm up/down 8:59 [2]1.7 km (5:17 / km) | |
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| am: Struggled home |
| Core stability 25:00 [1] | |
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| pm: First part. Got side tracked and never came back to finish off |
Thursday Aug 30 |
| Running 58:57 [3]12.7 km (4:39 / km) | |
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| am: standard 13 in Kings Pk. Haven't done this run for a while. Slightly disappointed to run it in pretty much the same time as I've been doing all year.
Managed to get out of bed 10min earlier :-) Now that the sun is coming up earlier should try to keep this up (and even improve on it). It will be hard once daylight saving starts though. PS: Last summer there was quite a significant % who came to work an hour late and then went home at the normal time. The real saving for them was working 1 hour less ! |
| |
| C • daylight saving 3 |
| Gym 58:00 [2] | |
| weight:74.1kg |
| pm: Usual gym - upper body and core. I'm waiting for my left shoulder to settle down completely before I increase the weights.
It must be time to make an appointment for an assessment of my quad strength. Its been more than 10 weeks so I should see a marked improvement. Might also ask if they can measure the strength of the glutes, just so I've got a baseline figure. |
Wednesday Aug 29 |
| Running 51:19 [3]11 km (4:40 / km) | |
| |
| am: Steady run through Shenton Pk, lower end of Kings Pk, law walk return, and round the top end of Kings Pk. Hamstrings felt a bit tight but no problems anywhere else. The glutes have been gradually improving and haven't played up for a few weeks now.
Manic rush afterwards to get ready for work and make it to the bus stop on time. I'll have to start getting up earlier ! |
| Core stability 41:00 [1] | |
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| pm: Usual core stability and postural. Getting easier all the time. I've increased the number of reps on 4 of the exercises, but might have to look at ways of increasing the degree of difficulty as well. |
Tuesday Aug 28 |
| Running 48:10 [3]10.2 km (4:43 / km) | |
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| am: Loop through Shenton Pk and around Kings Pk. Felt a bit tired but was able to get going pretty well. Thought I would struggle more after smashing the quads yesterday.
Ran along the Law Walk return and was pleased to note that the MTB clowns haven't been back to rebuild their jumps. |
| Gym 50:00 [2] | |
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| pm: Shortened version of usual gym session. Ran out of time. Gym populated by knuckleheads who insisted on jumping in ahead me almost every time I thought about moving to a different piece of equipment. |
Monday Aug 27 |
| Running 31:34 [3]6.5 km (4:51 / km) | |
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| am: Short run in King Pk to get everything working. Very lethargic at the start! |
| Core stability (Pilates) 55:00 [1] | |
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| pm: More punishment for the glutes and quads. Plenty of 1/4 squats. VMO were stuffed by the end. |