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Training Log Archive: hilarity

In the 7 days ending Jul 7, 2013:

activity	#	time	miles		km		+m
bike ride	6	5:35:00	35.11		56.5
core stability session	3	2:00:00
learning to run	3	1:41:05	6.74		10.84
walk	3	30:00	2.8	(10:44)	4.5	(6:40)
stretching	2	25:00
Total	7	10:11:05	44.64		71.84

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Sunday Jul 7, 2013 #

learning to run (City Zamia loop) 43:34 [3] 6.83 km (6:23 / km)

This is what I have wanted running to feel like! I was definitely working, but it felt good and there was no part of my brain screaming at me to stop or else I would die. I managed to run all the way to Reabold Hill and even about 200m up the hill, then a minute walking and I ran to the top. Not sure I could have done that without the nice long rest at the traffic lights at WC Hwy . . ..

I had about a minute rest at the top of the hill then ran all the way through the park to the 4.50km point just before the clamber up the short steep hill back to WCH.

Then jog all the way back! One of my km was sub-6:00!!!! Pretty thriled to have knocked :30/km off the last time I did this. two weeks ago

Hopefully not a fluke! :-)

Saturday Jul 6, 2013 #

bike ride (Camel Farm plus) 2:00:00 [3] 25.0 km (4:48 / km)
shoes: Anthem X 29er

Forgot gps so going from Anne's which wasn't auto paused, so time is not exact.

Rode down the road from Camel Farm to the Dell , then did metasoma and scorpion, loved the berms ! Then across the road up something not rocky balboa to the top of Mt Everest and down judderbars wheeeee ! Then back up and on to muffin tops and horny devil. I got the heebie jeebies near the end but until then I had been feeling very confident and having a blast.

It was a cold start to the morning at 3 degrees, and the bike is squeaking so she is at the shop for a service. I also looked at clippy pedals, might be time to harden up and join the herd on that one, :-)

stretching 15:00 [3]

Friday Jul 5, 2013 #

bike ride 10:00 [3] 2.5 km (4:00 / km)
shoes: Rocket

Thursday Jul 4, 2013 #

core stability session (soft tissue therapy) 45:00 [3]

bike ride 45:00 [3] 12.0 km (3:45 / km)
shoes: Rocket

bike ride (spin class) 50:00 [3]

walk 10:00 [3] 1.5 km (6:40 / km)

Wednesday Jul 3, 2013 #

core stability session (UWA running club) 1:00:00 [3]

We started with sprints on the exercise bike, which my tired legs did not appreciate on a truncated First Brekky of one banana. Then on to sprints up and down the stairs! Then finally on to the exercises I come to these sessions for . . . .

bike ride 45:00 [3] 12.0 km (3:45 / km)
shoes: Rocket

learning to run (UWA bike path) 27:31 [3] 4.01 km (6:52 / km)

I planned a 5km all jog type of run so I decided to go out slowly and pace myself. First km in 6:40 so I reminded myself to slow down a bit. I felt good though and did the second km in 6:05 so I REALLY reminded myself to slow the hell down.

Then I turned to head back and found why it had felt so nice when I got hit with a headwind ! Then the wheels came off completely and there was quite a bit of walking as my stick legs packed it in.

I felt so flat I wasn't sure how I'd go riding home, and when I clipped bollard at the underpass (who does that?) I wanted to cry!

C • Who does that sober 3

Tuesday Jul 2, 2013 #

core stability session (running exercises) 15:00 [3]

Squats, wall pushes, one leg balance, running mans and a hip flexor stretch

bike ride 10:00 [3] 2.5 km (4:00 / km)
shoes: Rocket

walk 10:00 [3] 1.5 km (6:40 / km)

bike ride (spin class) 45:00 [3]

Monday Jul 1, 2013 #

walk 10:00 [3] 1.5 km (6:40 / km)

bike ride 10:00 [3] 2.5 km (4:00 / km)
shoes: Rocket

learning to run (intervals) 30:00 [3]

Warm up then 1km at a pace I thought I would only be able to sustain for 1km, 5:41.

Then 4 x 500m intervals. The slightly downhill ones were at 4:57 & 4:58 pace. The slightly uphill ones were at 5:17 pace. Nothing if not consistent!

Then a walk to get the heart rate down, and jog comfortably home,about 650m at 6:05 pace. I'm not used to that feeling comfortable!

stretching 10:00 [3]

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