Training Log Archive: o'manIn the 7 days ending Aug 7, 2011:
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Sunday Aug 7, 2011 #
11 AM
Run warm up/down 20:00 [3]
shoes: Asics 1160
didn't fancy finishing up the hill to home and wanted a slightly shorter run this week so drove down to barlow rd.
Warmup + DS up Ararimu Valley Rd to Chatham Rd
Warmup + DS up Ararimu Valley Rd to Chatham Rd
Run tempo 1:00:56 [3] 9.75 km (6:15 / km) +220m 5:37 / km
shoes: Asics 1160
*Now* I remember why I chose to skip the intervals last Saturday morning...
Not too much get up and go today, was feeling quite tired
Couldn't keep the pressure on and HR was largely sitting around low 140's for most of this run. Decided fairly early on that it would be wise not to overdo things so this turned into a bit of a sub-subthreshold run
Even so, for around the same distance as last Sunday, I was only 2 minutes slower and I had a couple more hills at the end today. There may be a lesson in there somewhere...
As I was going up Bald Hill Rd Rob, Marquita, Kath and a couple of others went past on MTBs going the other way (they were going downhill too fast for me to see who else was there)
Then Claude went past me (on a MTB) just as I finished this section and was having a wee breather
Not too much get up and go today, was feeling quite tired
Couldn't keep the pressure on and HR was largely sitting around low 140's for most of this run. Decided fairly early on that it would be wise not to overdo things so this turned into a bit of a sub-subthreshold run
Even so, for around the same distance as last Sunday, I was only 2 minutes slower and I had a couple more hills at the end today. There may be a lesson in there somewhere...
As I was going up Bald Hill Rd Rob, Marquita, Kath and a couple of others went past on MTBs going the other way (they were going downhill too fast for me to see who else was there)
Then Claude went past me (on a MTB) just as I finished this section and was having a wee breather
Run 46:00 [3] 6.6 km (6:58 / km)
shoes: Asics 1160
Carried on around Long Bush, Trig then down Barlow and back to the gate
Had to walk a few of the steeper up bits, was too knackered
Had to walk a few of the steeper up bits, was too knackered
Saturday Aug 6, 2011 #
11 AM
Run warm up/down 13:00 [3]
shoes: Asics 1160
Warmup + DS
Run intervals 18:00 [5]
shoes: Asics 1160
Decided to be not quite as slack as last Saturday, so interval time...
18 x 30s on, 30s off
Started slightly conservatively to make sure I'd last the distance. Was good until 13th when things started getting a bit tougher, got through to 18 though.
18 x 30s on, 30s off
Started slightly conservatively to make sure I'd last the distance. Was good until 13th when things started getting a bit tougher, got through to 18 though.
Run warm up/down 11:00 [3]
shoes: Asics 1160
5 PM
Run warm up/down 12:00 [3]
shoes: Asics 1160
Shorter than normal warmup and warmdown
Orienteering race (Epsom Campus Sprint) 25:28 [4] 3.3 km (7:43 / km)
shoes: Asics 1160
Started off with a couple silly mistakes overshooting my turns - on #2 even ended up off the map down at Disraeli St, whoops
Very tight amongst the buildings with lots of controls. I found it was very hard to read the control numbers on the map and struggled to keep track of where I was on the map and then where to go next.
Generally better than last week but struggled a little trying to plan with so many short legs
And how on earth did Matt get around in just over 14 minutes? Wow!!!
Very tight amongst the buildings with lots of controls. I found it was very hard to read the control numbers on the map and struggled to keep track of where I was on the map and then where to go next.
Generally better than last week but struggled a little trying to plan with so many short legs
And how on earth did Matt get around in just over 14 minutes? Wow!!!
Thursday Aug 4, 2011 #
6 PM
Run warm up/down 12:00 [3]
shoes: Asics 1160
Decided to do a truly flat run tonight so down to the waterfront. Decided to park at the bottom of St Stephens and go down the steps and over the foot bridge however discovered that for some unknown reason they'd fenced it off. As I was meeting Glen from work and I was already late with all of the traffic did some fence hopping although it was a bit of a drop to to side so best not to fall over the edge (I didn't)
+DS
+DS
Run tempo 52:21 [4] 10.5 km (4:59 / km)
shoes: Asics 1160
25:30 out - approx as I pushed the wrong buttons on my watch :-(
26:48 back
HR was pretty consistently 162-163 with a few bits a little up and down from that
Tied up a little at the end but kept going - a little disappointed with the pace considering the effort I'd put in - was hoping it'd be a little faster. But then I did just nudge under 5 min/km
Oh well, good things take time...
26:48 back
HR was pretty consistently 162-163 with a few bits a little up and down from that
Tied up a little at the end but kept going - a little disappointed with the pace considering the effort I'd put in - was hoping it'd be a little faster. But then I did just nudge under 5 min/km
Oh well, good things take time...
Run warm up/down 11:00 [3]
shoes: Asics 1160
Slow jog back to the foot bridge, back up over the fences and stairs
Wednesday Aug 3, 2011 #
6 PM
Run 37:00 [3]
shoes: Asics 1160
Cruise around Mt Eden with C.
Legs weren't overly enthusiastic about it though
Legs weren't overly enthusiastic about it though
Tuesday Aug 2, 2011 #
5 AM
Run warm up/down 15:00 [3]
shoes: Asics 1160
Down to the forest and some DS (getting tired of writing Dynamic Stretches!!)
A bit early for me, but thought I'd give it a go as otherwise it's getting rather late at night by the time I get home
One advantage is that I don't have to go far down the 'Session' drop down before I reach 5am ;-)
Remains to be seen whether I stay awake at work today of course...
A bit early for me, but thought I'd give it a go as otherwise it's getting rather late at night by the time I get home
One advantage is that I don't have to go far down the 'Session' drop down before I reach 5am ;-)
Remains to be seen whether I stay awake at work today of course...
Run tempo (Hills) 45:20 [4] 6.9 km (6:34 / km) +360m 5:13 / km
shoes: Asics 1160
Watch reset itself after I'd finished so have to guess the times a little. The idea of a solar powered watch is good, in practice the battery loses its capacity over time and becomes a PITA - would much rather be able to just change the damn battery. In any case...
Started from the gate at the bottom of Barlow Rd (off Ararimu Valley Rd), up, up, up to the second hill top. Starts off relatively gentle then kicks in with a significant increase in slope. Up to the top of the first hill, slight down (~30s) then finished at next hill top.
Approx 14:30, 15:30 and 15:20. Thought I had gone a bit easy on the first lap, apparently not...
HR was
Lap 1: ~155 (first bit) then ~160 (to top)
Lap 2: ~150 (first bit) then ~160 (to top)
Lap 3: ~150 (first bit) then ~165 (to top)
Had to really push to keep going towards the end of the 3rd lap - everything was yelling me to stop. I was yelling back "No, keep going". I won the argument.
That was a bit tough.
Started from the gate at the bottom of Barlow Rd (off Ararimu Valley Rd), up, up, up to the second hill top. Starts off relatively gentle then kicks in with a significant increase in slope. Up to the top of the first hill, slight down (~30s) then finished at next hill top.
Approx 14:30, 15:30 and 15:20. Thought I had gone a bit easy on the first lap, apparently not...
HR was
Lap 1: ~155 (first bit) then ~160 (to top)
Lap 2: ~150 (first bit) then ~160 (to top)
Lap 3: ~150 (first bit) then ~165 (to top)
Had to really push to keep going towards the end of the 3rd lap - everything was yelling me to stop. I was yelling back "No, keep going". I won the argument.
That was a bit tough.
Run 1:08:00 [3]
shoes: Asics 1160
3 x back down the hill with a little extra up and down the road after the 3rd, then home