Training Log Archive: heyU

am: Aiming for a longish run at about 1/2 marathon pace - at least 2 laps of the 6k cc circuit in Kings Pk I was thinking. Was good for the first lap but fell in a bit of a hole on the 2nd lap and gave up once I started running up and down on the same spot. An unusually warm day for August - probably contributed to the feeling of being generally very unfit as well as maybe going a bit too fast on the first lap.
Every niggle or injury that I've had in the last few years decided to complain afterwards. Not helped by sitting in a car afterwards.
Just over 5min warm-up
54:02 for 12.7k (=89:46 for a half)
10:59 run home

am: UWA, the city, north side of the river through Maylands etc. then over the Garret Rd Bridge and back along the south side of the river to South Perth. Stopped for a drink and some junk food and then contained on the freeway bike path to Applecross and then did usual ride through Point Walter to Fremantle and then back home via North Fremantle, Mosman Park, Peppermint Grove, Claremont, Dalkeith and UWA. A little tired at the end even though I avoided the hills in Applecross by going along the rivers edge.

am: Cottesloe ride. Railway bike path, Curtin Ave, Marine Pde, Cottesloe Heights and back to the railway path and home.

am: Interval session on Hale Oval. 5x1k with 500 recoveries. A bit lack-lustre this morning but the times were OK so I kept on plugging away until I finished 5 of the bloody things.
3:53.5
3:47.3
3:46.9
3:47.8
3:47.8
Recoveries between 2:45 and 2:50
18:37 warm-up and 8:56 cool-down.

pm: At Lords. Trying not to get too carried away on the lunges.

am: Perth Water ride. Very stop start this morning seemed to catch just about every traffic light and every wandering pedestrian

pm: Hills reps on the Kokoda track. Usually do these in the morning but couldn't fit it in today. Much busier on the track in the evening - had to dodge a crowd of walkers and fitness freaks and the obligatory pair with backpacks and hiking boots. Didn't get held up too much, though.
down, up
1:23, 80
1:43, 77
1:45, 78
1:49, 77
1:52, 78
ave. 78.2
Bit slower than usual. Don't know why, felt OK and was good on the run home.
Warm-up in 17:49, cool down 12:36

am: Down to Tawarri and back. Missed all the rain.

pm: Short one. SportsMed Subi.