Training Log Archive: gingerfox

Long run around Mt Macedon. Kept the pace easy & felt good throughout the run (apart from a possible cold coming on - hopefully not!). I really like the trails around Macedon - some really tough uphills and some faster sections. The only downside is the two main downhills are too slippery & technical. I measure my pace going down on one of these today - average pace over 17mins/mile. Downhill!

Easy run. Was going to do long run today but Katie's been ill so it's been a bit of a struggle to get the sessions done lately whilst looking after her & Oliver. It was looking unlikely I'd be able to get my long run done at all but it's looking very hopeful I'll be able to get it done tomorrow.

45min walk on treadmill - 4.2mph/10% incline.

Did another sauna session after the walk. Managed a bit better this time (maybe I struggled last time as it was after a pretty hard running session).
Did 25mins, 3min break, 5mins.

run along maribyrnong trail - alternating miles between 8:30 and 7:30 pace. Legs felt a little tired today - obviously still not 100% recovered after Sunday's run.

30min core routine

Recovery run with strides & form drills

15min warm up, 30mins of 1min on/1min off - "on" being 8:00pace at 6% inclince, off being same pace on the flat. 10 mins cool down.

I wasn't too sure about doing this workout today after the race but decided to give it a go and revert to a recovery run if I wasn't feeling good. But I felt fine. Legs a little stiff at the start but overall not too bad. I have a massage booked in for today too so that should hopefully get rid of any residual soreness.

17 mins in the sauna, temperature around 185-195. I was aiming to do 20mins for this first session but I was feeling a bit nauseous by 17mins so pulled the plug. 20mins next time! Did this straight after the run and spent the time doing a good stretch.