Sunday Oct 14 |
 | Running warm up/down 30:26 [3]6.3 km (4:50 / km) | |
| |
| am: Loop around Kings Pk to Hale oval for some ints |
| Running intervals 19:43 [4]4.5 km (4:23 / km) | |
| |
| am: Intervals on Hale. 3x1k
3:57 3:54 3:50
Recoveries ~ 2:40
Took it a bit easy today. Its been about 4 weeks since the last interval session so I thought I would ease back into it. Felt pretty ordinary on the first 2, but the third one went well. |
| Running warm up/down 7:40 [2]1.5 km (5:07 / km) | |
| |
| am: Jog home afterwards |
Saturday Oct 13 |
| Running 50:52 [3]11 km (4:37 / km) | |
| |
| am: Shenton Pk and kings Pk. Same run as yesterday but definitely felt better today. |
| Gym 1:05:00 [2] | |
| weight:74.5kg |
| am: Usual gym session. A struggle this morning. Very sore in the pecs from Thurs. I've only been doing this for more than a year and after my first break longer than a week I'm sore like I've never done it before !!?? |
Friday Oct 12 |
| Running 51:59 [3]11 km (4:44 / km) | |
| |
| am: Shenton Pk and kings Pk. Ran steadily. Glutes seem a bit better today. Yesterday's heaviness might have been partly due to the needling on Wed. |
| Core stability 44:00 [1] | |
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| pm: Core and postural rubbish. Did it all. Very disciplined tonight :-) |
Thursday Oct 11 |
| Running 29:04 [3]6 km (4:51 / km) | |
| |
| am: Wannabe run in Kings Pk. Terrain-foot syndrome in right foot and glutes felt like lead so I just went through the motions. |
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| C • Shoes and sore feet 2 |
| Gym 57:00 [2] | |
| weight:75.5kg |
| pm: Usual upper body, core and quads routine. Must have lost a little bit of fitness while I was away because it was hard work today. Gained weight too :-( |
Wednesday Oct 10 |
| Running 48:56 [3]10.2 km (4:48 / km) | |
| |
| am: Run through Shenton Pk and Kings Pk. Sore and tired in the butt. I think I might have to wait a few days before I try any hard sessions. |
| Note | |
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| Massage at lunchtime. Got some needlework on glute med. and piriformis. Very tight in glute med, min and piriformis. |
| Core stability 40:00 [1] | |
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| pm: Core and postural stuff |
Tuesday Oct 9 |
| Running 44:01 [3]9.5 km (4:38 / km) | |
| |
| am: Standard '10k' in Kings Pk. Good to be back into a routine. Can now do the same runs ad nauseum for the next 6 months :-) |
Monday Oct 8 |
| Running 36:54 [3]8 km (4:37 / km) | |
| |
| am: Short run through Shenton Pk and Kings Pk. Back to the usual routine. Bit sore in the butt today - probably from sitting around so much after Saturday. |
| Core stability 38:00 [1] | |
| |
| pm: Did most of my core and postural exercises. Seems like ages since I did them last ! |
| Core stability (Pilates) 50:00 [1] | |
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| .... and then went to Pilates straight afterwards. Usual session - pounding the glutes and VMO into submission. Was hard work today. Probably still feeling the effects of Saturday's race. |