Training Log Archive: heyUIn the 7 days ending May 1, 2011:
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Sunday May 1, 2011 #
Running race 39:54 [4] 10.0 km (3:59 / km)
am: 10k race in conunction with the WAMC Perth 32. Perfect conditions today, cool and calm, so no excuses for a crap result.
Tried to start conservatively again like I did in the Bridges and stick to 4min/k. Didn't quite work as well this time because the km splits were a bit up and down (either that or the k markers were inaccurate). Found it hard to judge how fast I was going. First half was pretty good, but it became a bit of a slog after that. Faded in the last 2k and started to get a stitch near the end. The stitch was quite painful - any farther from the end and I may not have been able to finish the race.
Overall, a slightly better run than the Bridges but still a way to go. Good to break 40.
splits:
3:55.8
4:04.3
3:52.4
3:50.8
4:00.9
3:58.6
4:22.8 | 7k marker definitely out here
3:39.9 | ave. just under 4:01
8:09.4 <- no 9k marker
Tried to start conservatively again like I did in the Bridges and stick to 4min/k. Didn't quite work as well this time because the km splits were a bit up and down (either that or the k markers were inaccurate). Found it hard to judge how fast I was going. First half was pretty good, but it became a bit of a slog after that. Faded in the last 2k and started to get a stitch near the end. The stitch was quite painful - any farther from the end and I may not have been able to finish the race.
Overall, a slightly better run than the Bridges but still a way to go. Good to break 40.
splits:
3:55.8
4:04.3
3:52.4
3:50.8
4:00.9
3:58.6
4:22.8 | 7k marker definitely out here
3:39.9 | ave. just under 4:01
8:09.4 <- no 9k marker
Saturday Apr 30, 2011 #
Cycling 1:33:51 [3] 44.1 km (2:08 / km)
am: Down to UWA then upriver as far as the GarretRd Bridge, over to south side and back through Rivervale, Burswood, South Perth, the Narrows and UWA.
Stopped for a chat in Maylands otherwise would have been going close to the 30kph average :-)
Stopped for a chat in Maylands otherwise would have been going close to the 30kph average :-)
Friday Apr 29, 2011 #
Running 1:00:14 [3]
am: In Kings Pk. Magic morning. First cold morning for the year and the sand tracks were reasonably firm after the rain. Felt pretty good and groin was OK too.
Gym 52:00 [2]
weight:73kg
pm: Full session at SportsMed Subi
Thursday Apr 28, 2011 #
Cycling 44:12 [3] 21.8 km (2:02 / km)
am: UWA and claremont via Birdwood, Jutland and Victoria ave. Aiming for 30km/h ave but didn't quite make it. Noticed an ominous hissing noise when I finished. 3rd puncture since I got the new bike :-( Tempted to go back to the MTB
Wednesday Apr 27, 2011 #
Running 30:23 [3]
am: In Kings Pk. First run in the rain for quite a long time :-)
Gym 54:00 [2]
pm: At Lords
Tuesday Apr 26, 2011 #
Cycling 1:45:46 [3] 48.9 km (2:10 / km)
am: Nice and cool this morning and the wind was fairly calm so I thought I would go for a ride and do my usual Tues run tomorrow. Down to UWA and then along the river as far as the Tonkin Hwy bridge.
New tube in the rear tyre yesterday, so was expecting a another puncture but fortunately didn't eventuate ;-)
New tube in the rear tyre yesterday, so was expecting a another puncture but fortunately didn't eventuate ;-)
Monday Apr 25, 2011 #
Cycling 38:10 [3]
am Down to Tawarri and back.