Training Log Archive: o'manIn the 7 days ending Aug 21, 2011:
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Sunday Aug 21, 2011 #
10 AM
Run warm up/down 19:00 [3]
shoes: Asics 1160
warmup + DS
From Barlow Rd (took my car down) up Ararimu Valley to Chatham
From Barlow Rd (took my car down) up Ararimu Valley to Chatham
Run tempo (Hills) 1:05:00 [4] 11.5 km (5:39 / km) +240m 5:07 / km
shoes: Asics 1160
Tough!
Up Chatham, Along Bald Hill, into Rahanui(?), down to Campbell, up Long Bush up to Kauri (just past Anzac)
HR generally around mid 150s with a bit higher and a bit lower
Up Chatham, Along Bald Hill, into Rahanui(?), down to Campbell, up Long Bush up to Kauri (just past Anzac)
HR generally around mid 150s with a bit higher and a bit lower
Run 38:00 [3]
shoes: Asics 1160
Struggled as was quite knackered!! Walked up a few of the hills.
Was supposed to do ~50minutes, but I'd had more than enough and was happy to get back to the car (and doubly pleased that I didn't have to 'run' up the hill to home)
Was supposed to do ~50minutes, but I'd had more than enough and was happy to get back to the car (and doubly pleased that I didn't have to 'run' up the hill to home)
Saturday Aug 20, 2011 #
10 AM
Run warm up/down 15:00 [3]
shoes: Asics 1160
warmup and DS
Run intervals 20:00 [5]
shoes: Asics 1160
20 x 30s on, 30s off - 5 downwind, 5 upwind, rinse and repeat
Felt a touch tired at the start but managed to get through this set OK (glad when I hit 20 though so I could stop!!).
Wasn't sure my watch wasn't going to die so counted my steps as a backup. Turns out that I'm doing around 45-46 in 30s so I'm hitting the 'magic' 180 steps/minute (I'm normally at ~170). Couldn't do that for much more than 30s at a time though...
Felt a touch tired at the start but managed to get through this set OK (glad when I hit 20 though so I could stop!!).
Wasn't sure my watch wasn't going to die so counted my steps as a backup. Turns out that I'm doing around 45-46 in 30s so I'm hitting the 'magic' 180 steps/minute (I'm normally at ~170). Couldn't do that for much more than 30s at a time though...
Run warm up/down 11:00 [3]
shoes: Asics 1160
slow cruise back
Thursday Aug 18, 2011 #
6 PM
Run warm up/down 13:00 [3]
shoes: Asics 1160
warmup + DS
Run tempo 1:00:03 [4] 12.0 km (5:00 / km)
shoes: Asics 1160
Mt Eden Rd from Poronui, Green lane rd, cut through to Manukau, through Cornwall park, loop around OTH, Greenlane, Wheturangi, Gt South, some side streets around to the back of newmarket.
Pretty flat with just the occasional rise. HR was largely 155-160 so lower than two weeks ago however pace was around the same.
Felt pretty good, although at times felt that was I putting quite a bit of effort in for not enough gain (ie it felt a little slow), however my speed was what I was aiming at - 5min/km (yeah, I know, slow compared to the rabbits...)
Pretty flat with just the occasional rise. HR was largely 155-160 so lower than two weeks ago however pace was around the same.
Felt pretty good, although at times felt that was I putting quite a bit of effort in for not enough gain (ie it felt a little slow), however my speed was what I was aiming at - 5min/km (yeah, I know, slow compared to the rabbits...)
Run warm up/down 10:00 [3]
shoes: Asics 1160
Wednesday Aug 17, 2011 #
Note
Missed my short session today as went to a pub quiz night at Riverhead instead. Came second by one measly point. And to think we changed a correct answer to an incorrect answer just before we handed the last sheet in :-(
Tuesday Aug 16, 2011 #
6 AM
Run warm up/down 16:00 [3]
shoes: Asics 1160
As I have a NWOC meeting tonight I needed to drive in by myself so decided to do my hills up Mt Eden for a change
warmup + DS
warmup + DS
Run intervals (Hills) 49:43 [4] 7.2 km (6:54 / km) +360m 5:31 / km
shoes: Asics 1160
From corner of Normanby and Mt Eden - Up Mt Eden Rd, left at the road up Mt Eden to the round-about and then up the up road.
This was a bit shorter than the scheduled 15 minutes per rep so compensated by doing 4 instead of 3.
11:56, 12:32, 12:45, 12:30
It's a little tricky getting the intensity right on these - I went a little easier than previously with the HR a bit lower than I have been doing as I felt that I may have been overdoing it a little. The downside was that I eased off too much a few times when I shouldn't have. The upside is that I should be able to recover better.
Rough guestimate of elevation gain
This was a bit shorter than the scheduled 15 minutes per rep so compensated by doing 4 instead of 3.
11:56, 12:32, 12:45, 12:30
It's a little tricky getting the intensity right on these - I went a little easier than previously with the HR a bit lower than I have been doing as I felt that I may have been overdoing it a little. The downside was that I eased off too much a few times when I shouldn't have. The upside is that I should be able to recover better.
Rough guestimate of elevation gain
Run 54:00 [3]
shoes: Asics 1160
Back down the hill via the short route. This made quite a difference saving around 6 minutes per lap, whereas up in Riverhead it was taking pretty much the same time up and down.
Ended with a quiet lap around the base Mt Eden via the roads
Ended with a quiet lap around the base Mt Eden via the roads