Sunday Oct 28 |
 | Running (Terrain running) 1:19:00 [3]11.2 km (7:03 / km) | |
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| am: Terrain running at South Ledge. A repeat of the run I did on Aug 26. Fortunately no repeat of the weather conditions (back then it rained non-stop) and unfortunately no repeat of the monetary find.
Felt slow and heavy today. I blame it on the shoes. I ran in a pair of grass sport shoes and, although they were comfortable enough, they seemed bulky and heavy in comparison to my XC spikes. By the time i got towards the end, I was running like I had a couple of bricks strapped to my feet. I'll probably use them for training, but there's no way I'd race in them.
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Saturday Oct 27 |
| Running 30:42 [3]6.5 km (4:43 / km) | |
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| am: Easy run in Kings Pk. Bit wintery this morning. |
| Gym 1:05:00 [2] | |
| weight:75.7kg |
| am: Usual gym session. |
| Core stability 43:00 [1] | |
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| pm: Usual core and postural |
Friday Oct 26 |
| Running warm up/down 30:07 [3]6.3 km (4:47 / km) | |
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| am: Loop around Kings Pk to Hale to do some intervals. Didn't really feel like it but I thought "I'll do the warm-up and then see how I feel :-)", knowing that once I'd done the warm-up I'd feel obliged to do the intervals too. |
| Running intervals 16:57 [4]4 km (4:14 / km) | |
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| am: 3x1k on Hale
3:50 3:50 3:52
500 recoveries in ~2:45
I thought I would cruise the first one and then start pushing the pace a bit but it just never happened (the increased pace that is) |
| Running warm up/down 8:55 [2]1.7 km (5:15 / km) | |
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| am: Crawl home afterwards |
Thursday Oct 25 |
| Running 58:47 [3]12.7 km (4:38 / km) | |
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| am: Standard 13 in Kings Pk. As usual after a rest day, felt a bit sore and tight in various places. The rest day didn't seem to anything to boost my performance either. |
| Gym 1:06:00 [2] | |
| weight:75kg |
| pm: Almost a full gym session (it always seems like there's never quite enough time to do everything). Same as Sat but with only 2 sets of single-leg squats and 2 mins less on bike. Did the squats with 4kg dumbells though. And cranked the bike up to a massive 25.5km/h lol!
Also tried 1 set of 10 @ 55kg on leg press |
Wednesday Oct 24 |
| Note | |
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| Enforced rest day (unless I run in the afternoon, which is unlikely). Alarm failed to meet the requirements laid out so clearly in its JDF. I can see that the start of daylight saving in a few days is going to be a real struggle. |
| Core stability 40:00 [1] | |
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| pm: Usual core and postural. |
Tuesday Oct 23 |
| Running 47:46 [3]10.2 km (4:41 / km) | |
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| am: Steady run. Shenton Pk and Kings Pk. Perfect day for it - 11C and a dry easterly. |
| Note | |
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| Massage at lunchtime. Everything seems OK at the moment. A few sore spots in the quads, but that's to be expected. |
| Gym 1:09:00 [2] | |
| weight:75.8kg |
| pm: Full session in the gym. Same as Sat but with 4x10 single leg squats. Fat as a tank. If I wasn't convinced it was extra muscle I'd be trying to lose weight right now! |
Monday Oct 22 |
| Running 33:27 [3]6.8 km (4:55 / km) | |
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| am: Easy run in Kings Pk |
| Core stability (Pilates) 50:00 [1] | |
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| pm: Various roll downs, splits and the obligatory VMO work. Couldn't handle much of the VMO stuff today. |