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Training Log Archive: Mounty

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Other2 4:00:00
  Running4 3:12:25 4.35 7.0
  Total5 7:12:25 4.35 7.0

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Sunday Nov 26, 2017 #

Running 1:00:00 [3]

Tempo session at Homebush while Annika trained jav. Plan was to roll out a 10k loop, which started OK but was refined to 4/3/2/1k plan with a break because a) it was hot, b) I had to sail in the afternoon and c) cbf.

Then after the 4/3k I decided to drop the 2 & 1k for a pretty tame effort.

Other 2:00:00 [3]

Day 2 of the 13" States. Some back to back time in the boat was good for some skill reinforcement, and the 15kt nor easter made things kinda fun. Starting to steadily improve, and enjoyed some cracking runs under kite. Good times with the chook.

Saturday Nov 25, 2017 #

Other 2:00:00 [3]

13" skiff states at Manly with Annika. Serious core, quads and arms workout that thing.

Friday Nov 24, 2017 #

Running 27:25 [3] 7.0 km (3:55 / km)

Flow run around the wharves, objective being to run as relaxed as possible under 4's until I ran out of wharf. Pretty comfortable and quite enjoyable.

Having got under 18 for 5k, thinking maybe getting under 38 for 10k could be a good next project.

Wednesday Nov 22, 2017 #

Running 50:00 [3]

5k wharf tempo in 18:24. Impressed by the bang for buck I seem to be getting from my approach to running training this year, and its regular smattering of tempo sessions. Felt pretty relaxed for this one, which would certainly not have been the case a year ago.

Not sure how it translates to longer runs, although I seemed to get thru' the Paddy Pallin 6hr OK. At the time I thought I got tired at the end, but in hindsight that was probably just because Ondrej is really fast these days.

Monday Nov 20, 2017 #

Running 55:00 [3]

Decided to combine an easy run with a spotify-high-tempo cadence (170) playlist to see what would happen.

At first it did feel kind of like combining steak with ice cream - weird. Stuck with it and gradually relaxed in to it, in the end deciding it was actually quite a good running form exercise even if I don't think Ill aspire to making it the norm.

Funny how small differences feel so different. My natural turnover is about 165 and 170 feels heaps faster.

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