Training Log Archive: BAIn the 30 days ending Nov 30, 2013:
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Saturday Nov 30, 2013 #
Running long 2:00:00 [3] 19.1 km (6:17 / km)
shoes: Asics 1170s - Black
Long run with al up mt painter and the pinnacles. Nice, although I felt a bit tired. Glad of an easier training week coming up. Knee was ok - just pretty normal but I'm back to over- analysing every niggle. Tried to increase pace for last km.
Friday Nov 29, 2013 #
Cycling 45:00 [2]
Rode to and from work
Exercises/Stretches/Gym 30:00 [3]
Weights (arms only) and physio exercises.
Thursday Nov 28, 2013 #
Running intervals 44:00 [4]
Intervals on the ovals with al. 3x1km (1' jog), 3 min rest then 3x500m (1' jog). Felt ok, bit flat but ok. Knee was fine (normal levels of niggles), was good to run on the flat today.
Wednesday Nov 27, 2013 #
Swimming 28:00 [2]
Swam the usual 20 laps. Swam slightly harder than usual with no improvement in time!!
Exercises/Stretches/Gym 50:00 [2]
Body balance class. Nice hip and hamstring stretches today.
Tuesday Nov 26, 2013 #
Running 40:00 [2]
shoes: Asics 1170s - Black
Ran home from work. Was supposed to do sub-threshold but I was feeling buggared so just jogged home very slowly and didn't enjoy it much! Knee was sore too... On the kneecap. Felt quite tender and I am a bit worried about it. Not all the time, just definitely more niggly than normal and worse downhill. Am wondering if it so jumps at the gym, as my knee has been a bit funny the last couple of weeks.
Monday Nov 25, 2013 #
Cycling 45:00 [2]
Rode to and from work
Exercises/Stretches/Gym 35:00 [3]
Short weights session
Sunday Nov 24, 2013 #
Running race 1:16:31 [4] 14.0 km (5:28 / km)
shoes: Asics DS trainers - March 2013
Trail run at Tidbinbilla. 15km (actually closer to 14km - it was a bit short). Really fun race out at Tidbinbilla on lots of walking tracks, fire trail and a bit cross-country. Quite a few hills, and really fun. Took me a couple of km to settle into a rhythm (it's been so long since I've been in a race like that so I sort of forgot) but then I loved it. Pushed hard, and ran at a good steady pace. Was very glad to run with another guy in the middle section when I started to feel like i was having a bit of a low patch - he came past at the end of the first loop and said "stick with me!" so I aimed to keep with him for the 2km climb, which I did, then he got away on the downhill but I knew I only had about 3 or 4km to go then so could push on. Had a gel as was feeling a bit tired and a gulp of water at the drinks about a km further on, then managed to pass him back up the steep hill near then end and push on to the finish. Was such a beautiful course, and really fun. I loved it! Felt good. Knee felt a bit funny on the 'corner' of my kneecap on some of the steeper bits but really only because I'm over-anlaysing.
Friday Nov 22, 2013 #
Exercises/Stretches/Gym 30:00 [3]
Short weights session
Cycling 45:00 [2]
Rode to and from work
Thursday Nov 21, 2013 #
Running intervals 1:03:00 [5]
shoes: Asics DS trainers - March 2013
Tough interval session this morning with Al around Aranda Hill/black mtn. 6 x 2' (1' jog) 2x1' (1'), then after a short recovery did 4 x 30" (30" walking). Felt really hard - Al was flying so just tried to keep not too far behind. Great session, looking forward to a couple of easier days. Knee feels a bit funny on the kneecap - not sore but will do some good stretching tonight.
Cycling 25:00 [2]
Rode home
Wednesday Nov 20, 2013 #
Swimming 28:00 [2]
Went swimming with Clare today! 20 laps, managed to crack 30 mins today :) Rib still bit sore when swimming but definitely improving.
Tuesday Nov 19, 2013 #
Running intervals 43:00 [5]
shoes: Asics DS trainers - March 2013
Ran at lunch on bike path from ANU around black mtn peninsula. Did 8 x 200m (100m jog), 2 min rest then 4 x 200m (30" standing recovery). Was really hard! Took a couple to warm up properly and left knee kind of felt funny - definitely feel like I need to stretch glute/hip flexors and some nerve type thing. Tough session but great.
Monday Nov 18, 2013 #
Cycling 25:00 [2]
Rode to work
Exercises/Stretches/Gym 50:00 [3]
Gym session. Didn't warm up properly and my left knee felt very weak and it was hard to do some of the exercises until I warmed up a bit later.
Sunday Nov 17, 2013 #
Running long 1:52:00 [3] 18.2 km (6:09 / km)
shoes: Asics 1170s - Black
Long run with al from hall to mulligans flat on the centenary trail over one tree hill. Was great! Really nice and fun. Would probably have been better if I'd remembered to bring the key for the car at the end... But thanks to Kay for lending us her phone and bill for picking us up!! Enjoyed the run though and felt pretty good.
Saturday Nov 16, 2013 #
Cycling 1:00:00 [3]
Had planned to meet Emily at stromlo but had a household emergency and had to skip ride to clean paint off carpet.... Finally managed to get out for an hour on the fire trails around black mountain. Was pretty tired and didn't really feel like going much longer, but nice to be out in the fresh air.
Friday Nov 15, 2013 #
Cycling 45:00 [2]
Ride to and from work
Thursday Nov 14, 2013 #
Running intervals 1:00:00 [5]
shoes: Asics DS trainers - March 2013
Intervals with al in aranda /black mtn fire trails. Tough session! 1x15' (3' jog), 2x3' (2'), 2x30" (30"). Felt a bit slow to warm up but better once I got going. Beautiful morning!
Wednesday Nov 13, 2013 #
Swimming 30:00 [2]
Swam a very slow 20 laps. Rib still hurting a bit when swimming.
Tuesday Nov 12, 2013 #
Running intervals 44:00 [5]
shoes: Asics ds trainers
Ran at lunch on bike path from anu to black mtn peninsula. 4' (2'), 2x2' ('), 4x 1'(1'), 8x30" (30"). Fun and tough! Tested out running in long compression socks which did feel quite good for my calves. Hamstrings were quite sore afterwards! Enjoyed it and felt quite good. The shoes I wore are a bit clapped out though, think its time to replace them.
Cycling 45:00 [2]
Rode to and from work
Monday Nov 11, 2013 #
Exercises/Stretches/Gym 50:00 [3]
Weights at the gym
Sunday Nov 10, 2013 #
Running long 1:42:00 [3]
shoes: Asics 1170s - Black
Long run in the rain in royal national park. Really nice! Ran from otford lookout along coast track then back on an inland track. Coast track was pretty slow going as a bit rocky and overgrown (especially down the escarpment and through palm jungle) but it was great. Bit foggy and rainy but really nice. Knee held up well to all the steps and the distance.
Saturday Nov 9, 2013 #
Running 36:00 [2]
shoes: Asics 1170s - Black
Run with Julie around stanwell park. We couldn't find the track we were after but just went for a nice run around the streets. Felt bit lethargic but better by the end.
Friday Nov 8, 2013 #
Exercises/Stretches/Gym 50:00 [3]
Weights session
Thursday Nov 7, 2013 #
Running intervals 55:00 [5]
shoes: Asics DS trainers - March 2013
Intervals on the oval with Nat. Beautiful morning and loved it! Felt good running, best I have for ages so that was great. Did 5', 4', 3', 2', 1' (1' jog) then 4 x 30" with 30" standing recovery.
Wednesday Nov 6, 2013 #
Swimming 30:00 [2]
Finally rib better enough to go swimming. It was a bit sore but not too bad, swim was lovely but far out I was even slower than normal!
Exercises/Stretches/Gym 50:00 [1]
Body balance class. Really enjoyed it, nice to get back to it.
Tuesday Nov 5, 2013 #
Cycling 45:00 [2]
Rode to and from work. Rode home via the lake as it was such a nice evening.
Running hills 50:00 [5]
shoes: Asics DS trainers - March 2013
Tough hill session at lunch today! Black mtn in 3 parts - bottom of CSIRO to gate, gate to saddle, saddle to top, with 1' standing recovery in between. Was great - really hard, but so good to be out running hard on a beautiful day! I was completely stuffed at the top. Run down was good too - knee holding up well!
Probably quite slow but for the record, splits were 5:42, 4:34 and 6:19.
Probably quite slow but for the record, splits were 5:42, 4:34 and 6:19.
Monday Nov 4, 2013 #
Cycling 25:00 [2]
Rode to work (lift home)
Exercises/Stretches/Gym 30:00 [3]
Got a new program at the gym today so only had time to do half of it after been shown new exercises. I like it though!
Sunday Nov 3, 2013 #
Running long 1:27:00 [3]
shoes: Asics 1170s - Black
Ran with Jo from her place up to the top of Stromlo and around. It was great! Very happy to be able to go for a long run and pull up ok.
Saturday Nov 2, 2013 #
Cycling 1:20:00 [3]
Fun mountain bike ride with Emily through black mtn and bruce ridge.
Friday Nov 1, 2013 #
Cycling 45:00 [2]
Rode to and from work
Exercises/Stretches/Gym 40:00 [3]
Gym session. Rib getting better as could do more exercises today (including abs unfortunately!)