Training Log Archive: BAIn the 30 days ending Jun 30, 2015:
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Tuesday Jun 30, 2015 #
Running intervals 55:00 [5]
shoes: Saucony
Ints on the ovals. Ran to usual meeting spot and met kathie but my watch didn't work again so ran back home to get old stop watch so could do interval session (Kathie was tapering for Mara so did a different session). Did 15 x 70" (20" jog) which was tough! Last couple were pretty hard. Good though (although pretty annoying about watch). Still very dark and cold so looking forward to holiday!
Exercises/Stretches/Gym 35:00 [3]
Weights session at gym
Monday Jun 29, 2015 #
Cycling 45:00 [2]
Rode to and from work
Exercises/Stretches/Gym 35:00 [3]
Gym session at lunch with focus on physio exercises
Sunday Jun 28, 2015 #
Cycling 3:15:00 [3]
Mountain bike ride through arboretum to stromlo, met Jo and did some really fun tracks for a while then rode to mum and dads via Cooleman ridge and bike path past Woden. Pretty cold before the sun came out but then really nice!
Saturday Jun 27, 2015 #
Running long 2:05:00 [3] 18.3 km (6:50 / km)
shoes: Asics Gel 2000
Great long run with Shannon around Aranda and Black mtn. Very hilly - we did push bike hill, the roller coaster, up to the summit, around little black mtn. Fun but was a bit weary by the end (probably could've done with a gel) and pretty cold - the fog never lifted! Really enjoyed it though. Taped my foot like Cathy suggested which felt a bit weird but I think it was good as foot didn't hurt afterwards.
Friday Jun 26, 2015 #
Cycling 1:35:00 [4]
Road ride - 3 x black mtn. Really tough! Wasn't pushing it too hard, but tried to ride at a steady pace. Such a beautiful day, so very nice.
Thursday Jun 25, 2015 #
Running intervals 56:00 [5] 10.2 km (5:29 / km)
shoes: Asics DS Trainers - Purple 201
Intervals on the bike path on the way to work (down to lake and around black mountain peninsula). Did 4 x 1km (90" jog), few min jog then 4 x 40" (20" walk). Really hard - pushed it and felt good, although bit tired in my lower glutes from my physic exercises which is probably good! Beautiful morning and really enjoyed it. Did good steady pace for the 1kms - 4:13 and 4:10 for the first two (downhill!) and 4.17 for the last two (flat).
Exercises/Stretches/Gym 30:00 [3]
Gym session (strength training). Nearly didn't go (late at work ) but was glad I did, even though it was a pretty hard session.
Wednesday Jun 24, 2015 #
Swimming 25:00 [3]
Swam 1km. Tried hard to swim with good technique - still pretty slow!
Cycling 45:00 [2]
Rode to and from work
Exercises/Stretches/Gym 50:00 [1]
Body balance class. Very nice and relaxing.
Tuesday Jun 23, 2015 #
Running intervals 57:00 [5] 9.6 km (5:56 / km)
shoes: Saucony
Tough interval session on the ovals with al and kathie in the dark and the frost! Ran around the afl oval (approx 400m) and did 4x400m on a 2'30" cycle (times about 1:44, 1:46, 1:46, 1:48), a few min jog then 4 x400m (200m float - as much as I could, probably closer to a jog), 2 min walk then 2 x200m (30" rest). Was hard but felt ok and focused on technique as I got tired. Foot not too bad.
Exercises/Stretches/Gym 40:00 [3]
Weights session at gym. It was really hard!
Monday Jun 22, 2015 #
Cycling 50:00 [3]
Rode mountain bike to and from work. It was freezing riding in but my new gloves are a ripper.
Exercises/Stretches/Gym 40:00 [3]
Weights at the gym (mostly physio exercises).
Sunday Jun 21, 2015 #
Cycling 3:00:00 [3]
Really nice ride with Cathy and Nic over to Stromlo, a lap round Stromlo then back home via arboretum. Lovely morning and really fun!
Saturday Jun 20, 2015 #
Running 40:00 [3] 7.0 km (5:43 / km)
shoes: Asics DS Trainers - Purple 201
Ran to and from park run
Running race 22:12 [4] 5.0 km (4:26 / km)
shoes: Asics DS Trainers - Purple 201
park run. cold but beautiful morning, started off at a more steady pace and focussed on technique and running steady. Felt really good (foot a bit sore on warm up but was fine after that - had it taped today which felt ok) and really enjoyed it. Ran hard right to the end but didn't quite crack 22 mins today! Really enjoyed it.
Thursday Jun 18, 2015 #
Running 46:00 [3] 6.8 km (6:46 / km)
shoes: Asics Gel 2000
Ran to work through Aranda and black mtn in the rain. It was actually really nice! Bush looked beautiful. Felt ok, just took it easy (rest half-week)
Exercises/Stretches/Gym 40:00 [3]
Weights session at lunch.
Wednesday Jun 17, 2015 #
Swimming 25:00 [2]
Swam 1km. Took it pretty easy.
Exercises/Stretches/Gym 50:00 [1]
Body balance class
Tuesday Jun 16, 2015 #
Running intervals 1:05:00 [5] 10.4 km (6:15 / km)
shoes: Saucony
Ints with al in the dark and the rain! Felt very hard core. Did 15' (2' walk), 3 x 2'30" (30" slow jog), 4 x 30" (30" walk). Tough but fun. Ran around usual aranda/black mtn loop. Foot feeling much better today.
Exercises/Stretches/Gym 40:00 [3]
Weights session at the gym.
Monday Jun 15, 2015 #
Cycling 50:00 [3]
Rode mountain bike to and from work. Legs a bit weary from yesterday's run.
Exercises/Stretches/Gym 35:00 [3]
Gym session (mostly physio exercises)
Note
Foot is quite sore today
Sunday Jun 14, 2015 #
Running long 1:47:00 [3] 17.5 km (6:07 / km)
shoes: Asics Gel 2000
Run with al home from orienteering at red hill through green hills, arboretum, up push bike hill (tough!) and home via underpass and back of aranda bushland. Beautiful day and really enjoyed it. Felt pretty good but tired by end.
Saturday Jun 13, 2015 #
Cycling 1:05:00 [3]
Mountain bike ride round Bruce ridge. Really fun and I rode over the log pile I normally get off for!
Friday Jun 12, 2015 #
Running 1:05:00 [3] 11.0 km (5:55 / km)
shoes: Asics DS Trainers - Purple 201
Another lovely run in Brisbane along the river. No watch but I think I ran 10-11km. Very nice and felt pretty good.
Thursday Jun 11, 2015 #
Running intervals 1:00:00 [4] 9.0 km (6:40 / km)
shoes: Asics DS Trainers - Purple 201
Went for really nice run along Brisbane river. My watch froze again but I was keen to do intervals so had to run with my phone which was a bit annoying. Ran along wharf then did 10 x 90" (30" jog). Some ints were a bit slow as I was unsure where to go but mostly tried to keep good pace. I took one wrong turn and ended up having to run extra couple of km to get back across river. Was such a nice morning and warm!! Foot was fine today.
Wednesday Jun 10, 2015 #
Swimming 23:00 [3]
Swim at a lovely old pool in Brisbane, the spring hill baths. Swam 40 laps but I doubt it was a 25m pool judging by the time that took. So nice at the end of a long day.
Tuesday Jun 9, 2015 #
Running intervals 55:00 [5] 8.6 km (6:24 / km)
shoes: Saucony
Interval session at gossan hill. 1 x "8 min loop" at pb pace (did 7:55), 2' standing recovery, then another lap at a steady pace 8:08), 1' standing then 4 x 1' (1' slow jog). Felt leg weary when I set off but felt ok once I warmed up. Foot bit sore but not too bad. Really beautiful sunrise and I enjoyed it even though I hadn't been looking forward to run.
Exercises/Stretches/Gym 25:00 [3]
Bit of a quick gym session (ran out of time!).
Note
Foot pretty sore this afternoon
Monday Jun 8, 2015 #
Cycling 2:22:00 [4]
Tough road ride. Went up black Mtn then on bike path to arboretum and up dairy farmers which was revolting because it was so windy (struggled to keep bike in straight line on way down), then bike path towards cotter rd, up stromlo then home via coppins. I was starting to feel like I wasn't really enjoying it and wanting to go home instead when shep caught me on the bike path just as I left the arboretum so that was nice to have company for a bit but meant it was a very fast ride to Wright! Needless to say I was completely stuffed by the time I got home and sick of riding into a headwind.
Exercises/Stretches/Gym 20:00 [3]
Very short gym session (gym closed earlier than I was expecting!). Mostly Physio exercises and I felt very tired.
Sunday Jun 7, 2015 #
Running long 1:37:00 [4] 16.6 km (5:51 / km)
shoes: Asics Gel 2000
Really great run. Ran around Aranda bushland, little black mountain then on to centenary trail to Bruce ridge. After an hour, I did a 20 min at tempo pace around O'Connor ridge (pretty flat) and back of Bruce ridge towards belco way (undulating) at 5 min/km pace, then jog home. Tough, but really enjoyed it and so nice to run during the day in the sun! Foot felt quite ok.
Saturday Jun 6, 2015 #
Cycling 1:25:00 [3]
Ride with Emily back over on Bruce ridge. Really fun!
Friday Jun 5, 2015 #
Cycling 1:00:00 [3]
Went for a really fun mountain bike ride on Bruce ridge after seeing Cathy. Lots of new trail markings so had fun following them around. Finished at CISAC for body balance class.
Exercises/Stretches/Gym 50:00 [1]
Body balance class. Very nice and relaxing.
Note
Saw Cathy today about sore foot and back. Turns out Dr Google was right and I do have plantar fasciitis but fortunately it's not too bad and no reason to stop running so that was all good. My back has been really hurting walking and standing, and Cathy thinks all my pains (all on the right side) are due to my hips as they are a bit twisted and locked up (she explained it a lot better than that) so I've got tons of exercises to do but all very positive and things that should be able to be fixed.
Thursday Jun 4, 2015 #
Running hills 1:14:00 [4] 10.6 km (6:59 / km)
shoes: Saucony
The black mtn summit trail was open so did the dreaded blackies on my run to work. It was pretty cold, still -4 when I left home but was ok with a few layers on. I wasn't very fast today, csiro to gate 6:00, gate to saddle 4:48 and saddle to summit 6:17. Tough session!
Exercises/Stretches/Gym 40:00 [3]
Weights session at gym at lunch.
Wednesday Jun 3, 2015 #
Swimming 25:00 [3]
Swam 1km practicing different bits of stroke.
Tuesday Jun 2, 2015 #
Running intervals 1:06:00 [5] 11.6 km (5:41 / km)
shoes: Saucony
Intervals with al at usual aranda/black mtn loop, in -7 degrees! Did 1'(1' jog), 2 x 2' (2' float), 1 x 5' (1' jog), 1 x 10'. Fun but tough and very cold! Foot a bit sore at times.
Exercises/Stretches/Gym 30:00 [3]
Weights session at the gym
Monday Jun 1, 2015 #
Cycling 45:00 [2]
Rode to and from work
Exercises/Stretches/Gym 35:00 [3]
Gym session, mostly physio exercises