Training Log Archive: ShotRatIn the 30 days ending Nov 30, 2014:
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Sunday Nov 30, 2014 #
Running long 1:10:38 [2] 12.2 km (5:47 / km) +43m 5:41 / km
shoes: Brooks Ravenna 5
Saturday Nov 29, 2014 #
Running 46:39 9.55 km (4:53 / km) +37m 4:47 / km
shoes: Brooks Ravenna 5
Sore in places this morning - partly due to playing a bit of cricket at school over the past two days and also I suspect I've got a niggle in my lower back.
Managed to get all reps to 4:08 min/km (target pace) which was quite surprising given how long it took to warm up and not feel like someone had beaten me with a stick.
Tuesday Nov 25, 2014 #
Running 46:13 9.54 km (4:51 / km) +26m 4:47 / km
shoes: Brooks Ravenna 5
Most reps were a bit of a struggle to begin with but they all ended up 3:55 - 3:58.
Sunday Nov 23, 2014 #
Running long 1:06:46 [3] 12.34 km (5:25 / km) +40m 5:20 / km
shoes: Brooks Ravenna 5
Negative split - ave was 5:36 at halfway.
Saturday Nov 22, 2014 #
Orienteering 38:37 [5] 8.03 km (4:49 / km) +59m 4:38 / km
shoes: Brooks Ravenna 5
Took off in the same direction as Craig, Harry and Oliver. Didn't have a plan early, just thought I'd clear the eastern part of the course and figure the rest out. I was with Craig for the first 5 or so controls (probably a record for me) but he headed towards Heathcote and I went straight up a hill (yay me!). I saw 6 controls in the SW so decided just to cut them and make a loop through everything else. Slowed down around the wedding at Heathcote. Saw Cameron when I had 2 to go and I had a feeling he was heading back. Came head to head with Harry at 5 as we punched together and headed to the finish. He ducked into the school too early and got caught by the fencing and I managed to just hold him and another guy off at the end.
Probably started a bit too hard but was still doing a reasonable pace at the end.
Friday Nov 21, 2014 #
Running 54:44 10.58 km (5:10 / km) +1m 5:10 / km
shoes: Brooks Ravenna 5
Goal time was 71 seconds (3:55min/km) and all reps were 67 - 70 seconds. It was a tougher session than I thought it would be, but happy to get it done on target.
Tuesday Nov 18, 2014 #
Running 46:21 9.57 km (4:51 / km) +37m 4:45 / km
shoes: Brooks Ravenna 5
3:53, 3:55, 3:55, 3:53, 3:57, 3:53
The third minute of each rep was getting a bit tougher, but managed to keep them all under 4:00's.
Sunday Nov 16, 2014 #
Running long 45:11 [2] 8.61 km (5:15 / km) +23m 5:11 / km
shoes: Brooks Ravenna 5
Saturday Nov 15, 2014 #
Running race 19:58 [5] 5.0 km (4:00 / km)
ahr:174 max:188 shoes: Brooks Ravenna 5
Mixed feelings about this one as my goal has been to crack 20 minutes for 5km. My watch says that I did but I think my official parkrun time was 20:03 so I'm kind of stuck in no man's land a bit. Oh well - will have to go a bit faster to make sure the official time is <20 minutes.
Started out behind the fast bunch and only had to pass a few people to slot into a rhythm. Thought the pace was a bit slow at the start but I looked at my watch after about 700m and we were doing 3:45's. Oops, no way I was going to maintain that so I steadied it to a fairly consistent 4:00's and hoped I could hold it.
I was really surprised at how steady my pace was - from about 1km onwards my average pace stayed right on 4:00's. I reeled in a few people and was pleased that nobody came past me. Kicked a bit for the last stretch over the Kent St weir and heard my 5km beeps going off just before the finish. Then I heard the finish timer say 20:03 - bugger!
Actually really happy to know that I'm in the ball park for cracking 20 minutes - hoping that I can keep the momentum up to set a decent time at Pt Walter in Feb 2015.
Tuesday Nov 11, 2014 #
Running 45:45 9.59 km (4:46 / km) +36m 4:41 / km
ahr:157 max:181 shoes: Brooks Ravenna 5
3:52, 3:57, 3:58, 3:54, 3:57, 3:55, 3:57, 3:58, 3:52, 3:55
Sunday Nov 9, 2014 #
Running 1:00:10 [3] 10.54 km (5:42 / km) +24m 5:39 / km
shoes: Brooks Ravenna 5
Saturday Nov 8, 2014 #
Running 46:26 [4] 9.54 km (4:52 / km) +26m 4:48 / km
shoes: Brooks Ravenna 5
Felt really good, the reps were all about 4:20/21 and it felt much easier than the similar session last week.
Friday Nov 7, 2014 #
Running 40:00 5.5 km (7:16 / km)
shoes: Brooks Ravenna 5
Warm up, run throughs, 3 x 1 km efforts with 5 min recoveries.
GPS was flat again for some reason and turned off just as I finished my warm up.
Tuesday Nov 4, 2014 #
Running 46:12 9.54 km (4:51 / km) +37m 4:45 / km
ahr:153 max:179 shoes: Brooks Ravenna 5
3:51, 3:55, 3:56, 3:54, 3:51, 3:54, 3:54, 3:51, 3:49 for the "on" parts.
Feeling pretty good for the most part, although the efforts all seemed to be starting slower as they went on, requiring a bit more back end effort to get the time down.
Sunday Nov 2, 2014 #
Running 55:00 [3]
shoes: Brooks Ravenna 5
Time is an estimate as the gps gave up the ghost after about 15 minutes. I'm pretty sure it was a negative split, but it's all guesswork.
Saturday Nov 1, 2014 #
Running 44:08 9.11 km (4:51 / km) +37m 4:45 / km
shoes: Brooks Ravenna 5
Efforts were at 4:28 & 4:25.