Training Log Archive: T - runnerIn the 7 days ending Dec 30, 2007:
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Sunday Dec 30, 2007 #
Long Run 1:37:00 [3]
ahr:171 max:181
Montgomery Rd, Otamatea Domain, Rotokawau, Lake x 4, back through the school. Hot, and heaps of families with little kids having picnics at the lake.
Exercises (rehab) 20:00 [3]
Same as usual.
Exercises (strengthening) 25:00 [3]
Same lot as last time, but seemed a bit easier.
Saturday Dec 29, 2007 #
Long Run warm up/down 20:00 [3]
10 up, 10 down.
Intervals intervals 17:35 [4]
ahr:162 max:183
3 x 300m @ 69 secs, 2 x 200m @ 44 secs, 2 x 100m @ 21 secs up at Victoria Park. Didn't feel too bad apart from a few random twinges in my right knee and foot, but nothing too serious.
Friday Dec 28, 2007 #
Exercises (rehab) 20:00 [3]
Usual.
Long Run tempo 40:05 [4]
ahr:177 max:189
Round the Lake about 4 times with Mitchell - so demoralising, because he hardly even started puffing and apart from being on Outward Bound for the last three weeks, has pretty much not run all year! 15 moderate, 15 building up to fastest (I was tired, so probably wasn't as fast as last time), 10 moderate again.
Long Run warm up/down 27:00 [3]
15 up, 12 down.
Thursday Dec 27, 2007 #
Intervals intervals 31:40 [4]
ahr:165 max:188
10 x 300m @ 69 secs at Victoria Park. Was quite tired after the last one, but individually they felt okay.
Long Run warm up/down 20:00 [3]
10 up, 10 down.
Exercises (rehab) 20:00 [3]
Same as usual.
Wednesday Dec 26, 2007 #
Bike 1:49:00 [3]
ahr:154 max:178
Up the river as far as gravel road testing out new shorts, helmet, gloves - much more comfortable...
Exercises (rehab) 20:00 [3]
The usual.
Exercises (strengthening) 25:00 [3]
Same as usual.
Tuesday Dec 25, 2007 #
Note
(rest day)
Christmas!
Monday Dec 24, 2007 #
Bike 1:20:00 [3]
ahr:144 max:178
Bike - first long ride with clipless pedals andstuff. Haven't quite got the angle of the right shoes right yet, but will sort that out in the next few days. Went out past Okioa and back via Durie Hill, over the Dublin St bridge on the way there and back.
Exercises (rehab) 20:00 [3]
Same as usual - harder because I got out of practise a bit.
Exercises (strengthening) 25:00 [3]
Didn't manage to do them yesterday, so did them today.