Training Log Archive: heyU

am: WAMC Matilda Bay run. I probably shouldn't have bothered given how flat I'd been feeling in the last 2 weeks. In the end I somehow convinced myself to race and successfully turned out a sub-par result. The first km was OK (3:39), from 1km to 8km was pretty ordinary (on track to run just over 39), and then the last 2km was ugly (I got passed by 3 guys that I'd passed earlier). Pretty much shoveling concrete at the end. Damn sore in all sorts of places after the race, especially the calves and feet. Probably because I haven't raced without orthotics since November.
Very humid again (97%, 17 degrees at start of the race). Seems like it's been unusually humid this summer. Washed my racing shoes afterwards because they were sodden with sweat.

am: Warm down after the race. Ran most of the last loop of the course.
Not enough time for a proper warm-up before the race, just some running back and forth between the car and the start/finish and some run-throughs.

am: Recovery run in Kings Pk. Slow to get going but felt OK in the 2nd half of the run.

md: Usual stuff. Probably could have handled a bigger weight on the lat pulldown and seated row .... maybe in a couple of weeks.

am: Half-arsed run though Shenton and around Kings Pk. Could hardly be bothered this morning.

am: Through Shenton and around KP. Bit of a drag this morning

pm: At SportsMed Subi.

am: Steady run through Shenton and around Kings Pk. Not too hot yet.

pm: In the saddle again.

am: Run through Kings Pk to the Kokoda track for a hill session. Thought seriously about postponing the session until tomorrow. Then decided I should just do it now and make use of the relatively cool morning because it's forecast to be hot tomorrow.

am: Hill reps on the Kokoda track x 8. Was expecting the worst after last week's hill session. The first rep wasn't good and I wasn't optimistic about completing 8 reps. However, I got going after that and the rest of the session went quite well. The last one was a bit of a struggle, despite taking it slowly on the way down after the 7th, but overall it was quite a good session.
down, up
90, 83
102, 78
107, 78
105, 77
109, 78
112, 75
110, 77
122, 79
ave. 78.6 (1.9 secs faster than last week)

am: Run home through the park. Shuffling a bit better than usual.

pm: Usual gym. At SportsMed Subi

am: Slow recovery run in Kings Pk.

pm: Almost a full session. Left out the glute activation and QL exercises