Sunday May 4 |
 | Running 2:03:23 [3] 25.3 km (4:53 / km) | |
| |
| am: Long run in Kings Pk. A 14k loop followed by an 11k loop. Got rather tired in the last half hour as usual.
Another top morning for running - cool, sunny, almost no wind and a little bit of early morning mist lingering over the city. Lots of people out walking or cycling (definitely won't see them once the rainy weather returns :-)). Jacob's ladder would have been packed. |
| |
| C • Top day for O 1 |
Saturday May 3 |
| Running 46:37 [3] 10.2 km (4:34 / km) | |
| |
| am: Usual circuit through Shenton Pk and around Kings Pk. A little bit cold at first but very pleasant once the sun came up! |
| Gym 47:00 [2] | |
| weight:75.2kg |
| pm: Usual gym minus the clamshells and step-downs |
Friday May 2 |
| Running 29:40 [3] 6.4 km (4:38 / km) | |
| |
| am: Recovery run in Kings Pk. Under 30 again despite starting slowly. hmmm... |
| Spinning 28:00 [2] | |
| |
| pm: Another big effort. I'm making steady progress on this :-) |
Thursday May 1 |
| Running warm up/down 16:28 [3] 3.5 km (4:42 / km) | |
| |
| am: warm up for 6k XC time trial |
| Running 24:46 [4] 6.2 km (4:00 / km) | |
| |
| am: Time trial on Kings Pk 6k XC course. Almost identical to last week. Tried to go a little bit slower in the first few k in the hope that I would be able to finish off more strongly. It sort of worked, but I was only marginally faster in the second half than last week
3.3 12:33
4.3 16:59 <--- still hard work in this k (the make or break part)
5.2 20:40
6.2 24:46
|
| Running warm up/down 11:32 [3] 2.3 km (5:01 / km) | |
| |
| Run home after |
| Gym 53:00 [2] | |
| weight:74.8kg |
| pm: Usual gym. No step-downs. Some days you feel good and everything is easy. Today wasn't one of them :-) Got it done though |
Wednesday Apr 30 |
| Running 49:51 [3] 11 km (4:32 / km) | |
| |
| am: Through Shenton and around Kings Pk. Bit of light rain again this morning, just right for running. |
| Core stability 41:00 [1] | |
| |
| |
Tuesday Apr 29 |
| Running 47:23 [3] 10.2 km (4:39 / km) | |
| |
| am: Shenton Pk - Kings Pk circuit. Hard work this morning. The effects of Sunday's race finally kicking in. |
| Gym 58:00 [2] | |
| weight:74.7kg |
| pm: The usual shite |
Monday Apr 28 |
| Running 32:47 [3] 6.7 km (4:54 / km) | |
| |
| am: Recovery run in Kings Pk. Actually feeling pretty good this morning. No real soreness (yet). |
| Core stability 42:00 [1] | |
| |
| pm: Usual core and postural |