Sunday Mar 16 |
 | Running warm up/down 16:40 [3]3.5 km (4:46 / km) | |
| |
| am: warm up for a tempo run. Not feeling too flash but thought I would do it anyway. |
| Running tempo 24:49 [4]6.2 km (4:00 / km) | |
| |
| am: Time trial on Kings Pk 6k XC run. Marginally faster than last week :-) Was on course to run about 10sec faster but faded a bit at the end. The gains are certainly small and hard won - at this rate it'll take 16 weeks to get down to 24min (if I don't get injured in the meantime).
3.3k in 12:34
4.3 in 17:02
5.3 in 20:40
|
| Running warm up/down 11:23 [3]2.3 km (4:57 / km) | |
| |
| am: run home afterwards. Shuffling for the first 500m. |
Saturday Mar 15 |
| Running 51:47 [3]11.1 km (4:40 / km) | |
| |
| am: Old Kings Pk 12. Still no faster on this run than I was a year ago. I feel that I'm a lot stronger than I was at the beginning of last year and that I'm running more freely, not just shuffling along, but it doesn't really show up in the times that I'm doing for some of my old standard runs. Might show up in HR if I could be bothered using my HR monitor regularly! |
| Gym 57:00 [2] | |
| weight:73.2kg |
| md: Usual gym at Fuller F. Includes some spinning (not enough to log as a seperate session). The place was v quiet today. They even turned off the music towards the end. |
Friday Mar 14 |
| Running 46:57 [3]10.2 km (4:36 / km) | |
| |
| am: Usual loop through Shenton Pk and around Kings Pk. Quite nippy this morning, especially in the fridge (Aberdare Rd entrance to Kings Pk) |
| Core stability 42:00 [1] | |
| |
| pm: More core and postural! |
Thursday Mar 13 |
| Running 32:48 [3]6.7 km (4:54 / km) | |
| |
| am: recovery run in Kings Pk. Actually feeling pretty good this morning. Finished before sunrise, and before the first sprinkles of rain |
| Gym 41:00 [2] | |
| weight:73.6kg |
| pm: Abbreviated gym session at SportsMed Subi. No clam shells and minimal squats. Got there late and there wasn't enough time to do everything so I flew through as much as I could. |
Wednesday Mar 12 |
| Running 1:35:38 [3]20 km (4:47 / km) | |
| |
| am: Longish run in Kings Pk. Started off with a 14k circuit of the park and then added an extra 6k loop. Tired after about 70min, but seemed to be running strongly enough at the end. Pace was definitely faster than normal for a long run.
Had the day off so I had a nice long nap afterwards :-) |
| Note | |
| |
| Massage at lunchtime |
| Core stability 42:00 [1] | |
| |
| pm: Core and postural |
Tuesday Mar 11 |
| Running 32:34 [3]6.7 km (4:52 / km) | |
| |
| am: Early morning jog in Kings Pk. Started at first light and finished at sunrise. |
| Gym 59:00 [2] | |
| weight:73.9kg |
| pm: Usual gym. Gradually getting stronger, especially in the single-leg squats. |
Monday Mar 10 |
| Running 48:03 [3]10.2 km (4:43 / km) | |
| |
| am: Loop through Shenton and around Kings Pk. Felt pretty good at the start but started to feel slower and heavier as the run went on. Tight in the right butt as usual after a fast run (this is despite all the extra stretching yesterday evening). |
| Core stability (Pilates) 45:00 [1] | |
| |
| pm: Planks to the max! |