Training Archive: heyUIn the 7 days ending 2008-04-06:
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| M | T | W | H | F | S | S | |||||||||||||
Sunday Apr 6 | ||
| Event: Bridges Fun Run | ||
| Running race 39:20 [5]10 km (3:56 / km) vdot: 53.0 | |
| am: Bridges 'fun' run. Not much fun was had in this run that's for sure. First 3 or 4 km was pretty good, the rest of the race is best forgotten.
Started well back from the front because I thought I would try and run as close to an even pace as possible and I didn't want to go too hard at the start. Didn't happen of course. I started racing as soon as the gun went and then I had to get past all these clowns who started at the front but obviously weren't up to it. Passed heaps of people in the first 2km and was running reasonably well, possibly a little faster than I planned (splits 3:44, 3:47). Didn't see the 3km marker, but second 2k was 7:43 so I was gradually dropping off the pace. 5k in 19:08. Too stuffed to worry about splits after that. I know that I was struggling to hold on to 4min/k. In survival mode after 6k (which is not surprising given that all of my faster running in training has been over distances no more than 6k). Got overtaken in the last 2k by a few runners that I had passed earlier :-) I probably need to run a few more races like this to build up some speed endurance. The first half was promising, something to build on. Maybe I can still break 38. | ||
| Running warm up/down 12:00 [2]2.4 km (5:00 / km) | |
| am: Desultory warm up and run back to the car afterwards. | ||
Saturday Apr 5 | ||
| Running 29:40 [3]6.5 km (4:34 / km) | |
| am: Another supposedly easy run. Last time I regularly ran under 30 on this run was 2005. Stopped running it then because it was too short. Hopefully have to give it up again.
Rained non-stop. 2nd rainy run in less than a week. | ||
| Gym 57:00 [2] | |
| weight:74.2kg | ||
| md: At Fuller fitness. Usual stuff. | ||
| Spinning 25:00 [3] | |
| md: Sweating like a pig | ||
Friday Apr 4 | ||
| Running 35:49 [3]7.8 km (4:36 / km) | |
| am: Supposedly easy run in Kings Pk. Turned out to be not as easy as planned. | ||
Thursday Apr 3 | ||
| Running warm up/down 16:22 [3]3.5 km (4:41 / km) | |
| am: Warm up for tempo run | ||
| Running tempo 24:36 [4]6.2 km (3:58 / km) | |
| am: Time trial on Kings Pk 6k XC course. A little bit faster than last time. The first time under 4min/k.
3.3 in 12:32 4.3 in 16:56 5.3 in 20:33 | ||
| Running warm up/down 10:59 [3]2.3 km (4:47 / km) | |
| am: the run home after | ||
| Gym 53:00 [2] | |
| weight:73.4kg | ||
| pm: usual gym at SportsMed Subi. Couldn't finish the last set on some of the exercises.
single-leg squats with 6kg dumbells: 3 x 10 each side gym ball work pec dec: 2 x 15@35kg, 1 x 12@40kg lat pulldown: 2 x 15@40kg, 1 x 15@45kg seated row: 2 x 15@40kg, 1 x 15@45kg bench press: 2 x 15@30kg, 1 x 12@40kg leg press: 3 x 10@110kg lat pulldown/pushdown: 2 x 15@20kg, 1 x 12@25kg balancing glutes: 3 x 15@25kg back, 2 x 15@12.5kg to side leg extension (single leg): 2 x 10@35kg each side biceps: 2 x 10@8kg each side clamshells: 2 x 20@3kg, 1 x 20@4kg each side step downs with 6kg dumbells: 3 x 10 each side | ||
Wednesday Apr 2 | ||
| Running 49:08 [3]11 km (4:28 / km) | |
| am: Loop through Shenton and around Kings Pk. Bumped into Rob Jessop on his run to work and stopped for a chat. Small world | ||
| Note | |
| Put in my entry for the bridges! | ||
| C • race 2 | ||
| Core stability 44:00 [1] | |
| pm: Usual core and postural | ||
Tuesday Apr 1 | ||
| Running 46:20 [3]10.2 km (4:33 / km) | |
| am: Usual 10k loop through Shenton and around Kings Pk. The paths are not so loose and sandy after yesterday's rain and it was a nice cool morning for a run. Still a bit sore though. Adductors seem to have copped a real hammering at easter, they're still sore even now. | ||
| Gym 55:00 [2] | |
| weight:73.9kg | ||
| pm: Usual gym. Was a bit harder today. Couldn't finish some of it. Amazing how quickly you lose muscle strength. Funny enough, i gained strength on the leg extension. Kicked the bloody thing up to its limit. I'll put the weight up next time. | ||
Monday Mar 31 | ||
| Running 40:02 [3]8.5 km (4:43 / km) | |
| am: Standard run through Shenton and around Kings Pk. Rained non-stop for the whole run! | ||
| Core stability 42:00 [1] | |
| pm: Core and postural stuff. Did a full set of exercises. The first time for a while. | ||