Training Log Archive: heyU

am: Another long run consisting of two circuits of Kings Pk. Once again I thought about the possibility of adding a Jacobs Ladder - Kokoda loop towards the end of circuit number 2, and once again I piked. Today I started feeling hungry early in the run and was stuffed by about the 80min mark. The quads were starting to tighten up and I was even considering whether I should stop at 100min. Decided at this point not to do the extra loop - couldna be stuffed. Funny that I should then start to feel better after a drink-and-stretch stop at 105min :-) Even got a second wind in the last 10min and began to feel guilty about giving up on the extra loop... I suspect in the end that the best way to sneak it in is do it at the end of the first circuit and then just grit the teeth and hang on for the remainder of the run.

am: Easy run in Kings Pk. Saw Nicole in the cycling hot spot (intersection of Nicholson and Rokeby). It's hard to get past this intersection without an orienteer-on-wheels sighting.

md: Gym session at Fuller fitness. I wasn't going to come back, and wouldn't have, except that one of the two stationary bikes at SportsMed Subi has been u/s for the last couple of weeks, and the chance of having a free run on the only working bike was very slim. Still, it gave me another chance to see what the average punter gets up to in the gym.

md: Finished off the session with as much spinning as I could stand. This time I got stuck into it (ave about 27km/h, max 30km/h if you can believe the computer) and sweated bucketloads. Exercising vigorously indoors really sucks.

am: Ran my old 12k in Kings Pk (which is actually closer to 11k). Nothing flash about the time. Still, not too bad considering the solid effort yesterday.

pm: A full set of core and postural exercises. Was so much more fun with the cooler weather. The house has finally cooled down after becoming progressively hotter over the last 3 weeks. Funny that the air conditioning men should finally come yesterday (coldest and wettest day of the year so far) to fix our air con, which has been on the blink since the super hot (44.2) day just after xmas.

am: RAIN !!! Lots of it. noice. Perfect weather for running (and ducks). So good that I thought i should do something a bit more energetic.

am: Time trial on my 6k XC circuit in Kings Pk. This time I completed it. Shoes got a bit heavy in the last 2k with all the rain. was pleased to see that it didn't slow me down too much.
4.3 in 17:29
5.3 in 21:14 (3:45/km !!)
last 900m in 4:14 (nearly all uphill)
One of the slowest times i've run on this course, but it's the first time i've completed it for nearly 2 years and there's good prospects of improving the time.

C • good stuff 2

am: Run home after tempo effort. Felt pretty good considering

pm: Usual gym. Had to leave out the step-ups yet again.

am: Usual loop through Shenton Pk and around Kings Pk

pm: Full quota of core and postural junk. I've been a bit slack lately because of the oppressive hot weather and haven't been doing this stuff as consistently as I should. Was very disciplined tonight :-)
btw the first 6 days of Feb have all been over 35 degrees. 19 consecutive days over 30. yukkk

Rest day. Well, no run anyway. Was thinking of having a day off and the hot night clinched it. Will probably go to the gym this evening :-)

pm: Usual gym. Went sailing on the Swan river in the afternoon (important work-related team-building here) so I ended up being a bit late for the gym. Did most of it but skimped a little bit on the squats and step-downs.

Noticed for the first time tonight that the weight goes up in 10kg steps on the leg press (well .. i've only been using this machine for 18 months). I had assumed all along that it was 5kg. That means I've been leg pressing 110 instead of 55 :-)

am: Loop through Shenton and around Kings Pk.