Training Log Archive: heyU

am: Long run out to Bold Pk and return. Via Kings Pk, Rosalie, Shenton bushland and Challenge stadium. Added on an extra loop around the local school and park at the end. Ran a bit faster than last time so I had to make the extra loop a bit longer to get the total up to 2 hrs (this extra bit has been getting longer every time I do this run).
No problems with the left ankle. Could feel that it was becoming a little tired and sore in the last 30-40 min, but it didn't complain. Finally seems to be strong enough that I don't have to worry about being able to finish a 2hr run.

am: Recovery run in Kings Pk.

md: SportsMed Subi

am: Warm up for a time trial in Kings Park.

am: Time trial in Kings Pk. Usual 6k circuit with an additional 500+ m at the end. A bit slow at the start but the second half was looking quite good until I encountered the fenced off area in the botanic gardens (setting up for yet another concert). The extra distance and steeper climb in detouring around it completely screwed up the time trial. After the slow start, it was looking likely that I'd run pretty much the same time as I did on Sun courtesy of some reasonably fast 2nd half splits. Ran the extra 500m because I still felt strong at the end.
2.6k 10:03 (10 sec slower than Sun)
3.2k 12:50
4.2k 17:19
5.1k 20:44 (4 sec slower)
6.1k 25:12 (detour added 70m ~ 17sec)

C • Exactly as fit 2

am: Run home. Shorter than usual after making the time trial a bit longer.

am: Steady run through Shenton and around Kings Pk. Felt quite comfortable in the first 30min, but the last half seemed to drag on for ages. Humid and cloudy. Even got a few drops of rain.

pm: At SportsMed Subi. Same as Tues

am: Recovery run in Kings Pk

pm: Usual junk

am: Through Kings Pk to the Kokoda for a hill session. Went through all the pockets of cold air in the centre of the park. Unfortunately it was fairly warm and humid along the scarp.

am: Hill reps on the Kokoda x 8. Have been feeling a little less old and creaky in the last few days so I was hoping to run the hills a bit more strongly today. Started to get a bit carried away in the early part of the session and had to ease up a little in the middle stages. Finished off well though. The 75.6 on the third rep is a second best.
down, up
96, 81
104, 77
106, 75
105, 79
103, 79
112, 79
112, 77
109, 75
ave. 78.3
The track was crowded this morning. Lots of walkers taking up the middle of the path, walking two abreast, collapsing half way up etc. Hope it doesn't become as busy as Jacobs Ladder, otherwise I'll have to find a spot where I can run straight up the scarp through the bush.

am: Back home through the park. Pockets of cold air were still there.

pm: At SportsMed Subi

VMO activation exercises
single-leg squats with 7kg dumbells: 3 x 10 each side
bench press: 2 x 15@30kg, 1 x 15@40kg
leg press: 3 x 10@120kg
lat pulldown/pushdown: 1 x 15@20kg, 2 x 15@25kg
balancing glutes: 3 x 15@30kg back, 2 x 15@15kg to side
leg extension (single leg): 2 x 10@35kg each side
balancing adductors: 1 x 15 @ 10kg each side
pec dec: 2 x 15@35kg, 1 x 15@40kg
seated row: 2 x 15@40kg, 1 x 15@45kg
lat pulldown: 2 x 15@40kg, 1 x 15@45kg
gym ball work
biceps with 8kg dumbells: 2 x 10 each side
clamshells: 3 x 20@4kg each side

pm: Another huge effort