Sunday Jul 20 |
 | Running 49:10 [3]10.2 km (4:49 / km) | |
| |
| am: Shenton and Kings Pk. Took it easy at first and slowly worked my way into it. |
Saturday Jul 19 |
| Running warm up/down 17:03 [3]3.5 km (4:52 / km) | |
| |
| am: Warm up for a time trial. Right glutes have behaved (sort of) so i thought it was again time to screw them up. |
| Running 25:06 [4]6.2 km (4:03 / km) | |
| |
| am: 6k CC circuit in Kings Pk. Slow to get going (again). Thought I was going at a good clip in the first k but the time to the 1.5k mark told a different story. Second half of the run was quite reasonable. Not fast but thereabouts.
3.3k 12:58
4.3k 17:28
5.2k 20:55
Just checked all my times for this course. Today's run was actually the 3rd fastest from 3.3k to the finish (out of 14 times i've completed it). Only 4 sec slower than the best split. Pity I was so slow in the first half. |
| Running warm up/down 11:41 [3]2.3 km (5:05 / km) | |
| |
| Run home. Recovered much faster than I did last week |
| Gym 58:00 [2] | |
| weight:75.9kg |
| md: Usual stuff at SportsMed Subi. |
| Core stability 39:00 [1] | |
| |
| pm: Usual stuff |
Friday Jul 18 |
| Running 59:42 [3]12.7 km (4:42 / km) | |
| |
| am: 13k circuit in Kings Pk. Windy with a few showers. Nice morning for a run. Hardly anyone in the park though. Wimps.
Had to make a detour around one spot where they've taken out a tree and excavated the garden bed. Quite a large area was fenced off. I wonder if this is where the mythical boab will land. |
Thursday Jul 17 |
| Running 41:05 [3]8.5 km (4:50 / km) | |
| |
| am: Half-arsed run in Kings Pk. I was going to make it a bit longer but when it came time to do the deed I couldn't find the motivation :-) |
| Gym 54:00 [2] | |
| weight:76.2kg |
| pm: Usual gym. Usual venue. |
Wednesday Jul 16 |
| Running 33:23 [3]6.7 km (4:59 / km) | |
| |
| am: Recovery run in Kings Pk. Not too bad after yesterday - no real sore spots or niggles to speak of. |
| Note | |
| |
| I noticed that there was 51.8mm of rain to 9am at Bickley. Probably same amount fell on South Ledge so it will be nice and wet, and soft underfoot, at the moment. Good job I ran before the rain. |
| Core stability 40:00 [1] | |
| |
| pm: Usual shit. |
Tuesday Jul 15 |
| Running (Terrain running) 1:27:49 [4]12.4 km (7:05 / km) | |
| |
| am: The old terrain run at South Ledge. Hard work today. Good to get it out of the way. The weather was gloomy and quite warm ahead of the cold front. No rain though. It came on the way home (did it ever!) |
| Gym 52:00 [2] | |
| weight:75.3kg |
| pm: Usual gym at SportsMed Subi. Didn't quite finish it because I got talking to one of the physios and ran out of time. |
Monday Jul 14 |
| Running 30:34 [3]6 km (5:06 / km) | |
| |
| am: Minimal run in Kings Pk. Last night I thought about doing the 13k circuit this morning. When I got up I changed my mind and started out on the 10k run through Shenton. Got about 2k into the run and I was so tight in the right butt I gave up any idea of doing a proper run and just went through the motions until I made it to 30min. |
| Core stability 38:00 [1] | |
| |
| pm: Usual stuff. Still getting faster at it. |