Sunday Jan 27 |
 | Running 2:06:58 [3]25.3 km (5:01 / km) | |
| |
| am: Long run in Kings Pk. A reprise of the long run from 2 weeks ago. This time felt a bit stronger at the end. Made sure I drank at every tap in the first hour, which probably helped a lot. At the end of the first hour I was still considering whether or not I should add a loop down Jacob's Ladder, around the base of the scarp and up the Kokoda track. It would probably add about 10min to the run and a hellava lot to the pain factor because it would come about 15min before the end. In the end I decided not to, but next time i might try it.
I'm stuffed now. :-) |
Saturday Jan 26 |
| Running 43:33 [3]9.5 km (4:35 / km) | |
| |
| am: Steady run in Kings Pk. I'm not running too badly despite not sleeping that well (if you could call it sleeping - more like lying in a stupor) |
| Gym 1:27:00 [2] | |
| |
| md: Couldn't go to my normal gym (SportsMed Subi) because it was closed to have some new carpet put in so I went to Fuller Fitness instead. And found out first hand just how much variation there is in the equipment from gym to gym. Maxed out their wimpy leg press at 200lbs (about 90kg). There's no way I could shift that much on the machine I normally use. Did about 13min of cycling at about 30km/h (supposedly) with the resistance cranked up. On the bikes I normally use, the resistance is fixed and I'd blow a head gasket trying to keep up that sort of speed. Maybe I should go there more often :-)
Didn't finish the session. Got turfed out at 2pm, at which time they close up because like, obviously, absolutely no one would ever want to exercise after 2. right?
|
Friday Jan 25 |
| Running 31:53 [3]6.7 km (4:46 / km) | |
| |
| am: Motivation levels were low this morning. 88% humidity and hardly a breeze made for sweaty conditions. Did the minimum :-) |
| Core stability 44:00 [1] | |
| |
| pm: Sweated it out. Again. It's been a bloody hot summer so far. I suppose the only saving grace is that I'm not in Newman (only 3 days below 40 this month, mean for Jan 43.0, lovely !!) or Gascoyne Junction ! |
Thursday Jan 24 |
| Running 50:54 [3]11 km (4:38 / km) | |
| |
| am: Through Shenton Pk and around Kings Pk. Started a bit late this morning. I was really tempted to just stay in bed after another warm, restless night. Got going eventually and ran OK. |
| Gym 53:00 [2] | |
| weight:75.4kg |
| pm: Usual gym. Very stuffy and warm in the gym. ugh. Not many punters there.
|
Wednesday Jan 23 |
| Running warm up/down 18:49 [3]3.8 km (4:57 / km) | |
| |
| am: warm up for another tilt at some tempo training |
| Running tempo 17:44 [4]4.3 km (4:07 / km) | |
| |
| am: Had another go at my old 6k XC course in Kings Pk. This time I went farther and made it to the top of the hill near the 4k mark. Pace was a little slower than last time because the extra distance is nearly all uphill (250m of it on a loose, sandy track). I was tempted to go for 5k initially, but by the time I crested the hill I'd had enough. next time I'll go for 5k. It's either flat or downhill from 4.3 to 5k so it should be do-able.
Hurdled the big fallen tree near the 1k mark :-) First time. Usually step on the top but this time I had a good head of steam. |
| Running warm up/down 14:34 [3]3 km (4:51 / km) | |
| |
| am: Run home afterwards |
| Core stability 38:00 [1] | |
| |
| pm: Old core and postural. Didn't quite finish tonight. Was too hot and oppressive |
Tuesday Jan 22 |
| Note | |
| |
| No run today. Couldn't drag myself out of bed after a shit night. |
| Gym 50:00 [2] | |
| weight:75.4kg |
| pm: Usual gym. Bit less on quads though |
Monday Jan 21 |
| Running 37:21 [3]8 km (4:40 / km) | |
| |
| am: Was going to have a leisurely run around Kings Pk. Turned out to be not quite so leisurely. Must have pulled up Ok from yesterday. |
| Core stability 44:00 [1] | |
| |
| pm: Full set of exercises, including a new one I got last week. |