Sunday Jun 29 |
 | Running 2:03:57 [3]25.3 km (4:54 / km) | |
| |
| am: Long run in Kings Pk. Usual 2 circuits of the park to get the distance. Nice morning for running, cool and partly cloudy. Felt pretty good today; even when I started to get tired after 90mins I still had plenty of strength. Was unshattered at the end, which is a pleasant surprise. Only problem was a nasty niggle in the right glutes in the last 15min (glute min again??). Hopefully, it won't be anything significant. |
Saturday Jun 28 |
| Running 32:14 [3]6.7 km (4:49 / km) | |
| |
| am: Recovery run in Kings Pk. Actually didn't feel too bad. I think I'm finally recovering after Beraking Brook. Must be time to hammer the body again. |
| Gym 55:00 [2] | |
| weight:76.5kg |
| md: Usual gym. At SportsMed Subi. |
| Spinning 29:00 [2] | |
| |
| Straight after the gym. |
Friday Jun 27 |
| Running warm up/down 17:17 [3]3.6 km (4:48 / km) | |
| |
| am: Warm up for a time trial. Felt good for the first 2k, ordinary after that |
| Running 21:57 [4]5.4 km (4:04 / km) | |
| |
| am: Time trial. Kings Pk 6k (except that I didn't make it to the end). A bit flat this morning and started labouring once I reached the climb after 3k. Convinced myself to keep going till the start of the last uphill section. Was running through wet cement by this stage so I gave it away.
3.3k 12:44
4.3k 17:20
5.2k 20:53 |
| Running warm up/down 15:23 [3]3 km (5:08 / km) | |
| |
| Struggle home |
| Core stability 38:00 [1] | |
| |
| pm: Core and postural |
Thursday Jun 26 |
| Running 34:22 [3]7 km (4:55 / km) | |
| |
| am: A couldn't hardly be bothered run. Was going to do my 13k circuit but changed my mind after about 1 km. Still feeling flat from Sunday. Also feet and ankles still creaky in the mornings. |
| Gym 57:00 [2] | |
| weight:76.2kg |
| pm: Usual gym. At SportsMed Subi. |
Wednesday Jun 25 |
| Running 47:44 [3]10.2 km (4:41 / km) | |
| |
| am: Through Shenton and around Kings Pk. Bad case of terrain foot syndrome (both feet) this morning. Hobbled out of bed but everything seemed Ok once I started running. Always seems to be at its worst about 3 days after. |
| Note | |
| |
| Massage at lunchtime. Very sore in left glute med. |
| Core stability 41:00 [1] | |
| |
| pm: Full round of core and postural stuff |
Tuesday Jun 24 |
| Running 37:45 [3]7.8 km (4:50 / km) | |
| |
| am: Another recovery run. In Kings Pk. A bit sluggish today. |
| Core stability 22:00 [1] | |
| |
| pm: First half of my core and postural exercises. Couldn't be bothered finishing :-) |
Monday Jun 23 |
| Running 32:53 [3]6.7 km (4:54 / km) | |
| |
| am: Recovery run in Kings Pk. Not too bad considering yesterday's slog fest. I probably could have raced OK today in a runnable area. The only problem is a bit of terrain-foot syndrome on the left. |
| Gym 54:00 [2] | |
| weight:76kg |
| pm: Usual gym |