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Training Log Archive: BA

In the 30 days ending Jun 30, 2016:

activity

time

miles

Running

18:13:29

98.61

158.7

Exercises/Stretches/Gym

6:35:00

Cycling

2:45:00

Swimming

1:30:00

Total

29:03:29

98.61

158.7

2:03

0:00

» now

Thursday Jun 30, 2016 #

Running intervals 47:00 [5] 9.8 km (4:48 / km)
shoes: Asics DS trainers

Run at lunch with Kate. Intervals on the bike path towards yarramumdi reach and back, did pyramid (1', 2', 3', 4', 3', 2', 1' each with 1' jog), then 4 x 30". Hard and fun although a bit cold.

Wednesday Jun 29, 2016 #

Swimming 25:00 [2]

Swam 1km.

Exercises/Stretches/Gym 45:00 [1]

Yoga at lunch

Tuesday Jun 28, 2016 #

Running 48:00 [2] 7.0 km (6:51 / km)
shoes: Saucony peregrine

Ran home from work via centenary trail from behind csiro and Bruce ridge. Lovely afternoon and felt OK, legs feeling ok after Sunday.

Exercises/Stretches/Gym 30:00 [2]

Short gym session, Physio and core strength exercises.

Monday Jun 27, 2016 #

Cycling 45:00 [2]

Rode to and from work. Legs bit weary from yesterday.

Sunday Jun 26, 2016 #

Running race 1:42:49 [4]
shoes: Saucony peregrine 2

Sri chinmoy trail run at tuggeranong (pine island). It was freezing! Went north on towards kambah pool over urambi hills then back along the centenary trail along the Murrumbidgee past red rocks gorge. Really fun! Set off at good steady pace and concentrated on technique. At about 5km there was quite a big hill and I walked up the steep bit, then there was quite a long stretch of mostly downhill. I lost a few places in that section and decided to pick up pace for second half, and once we turned onto the single track I got a second wind and picked up pace. I caught up a few girls and my nemesis and was running really well. I felt good, ran at a good pace and managed to keep it up to the end! Was really fun along the river and I was pleased with how I ran.

Friday Jun 24, 2016 #

Running 31:00 [3] 5.2 km (5:58 / km)
shoes: Saucony peregrine

Short run around gossan hill and did some taper ints (4x 1'(1'), 4x 30"(30")). Didn't feel too fast but was nice to be out running during the day.

Thursday Jun 23, 2016 #

Running 41:00 [3] 6.8 km (6:02 / km)
shoes: Saucony peregrine

Ran home from work over black mtn. Felt pretty good and enjoyed it.

Wednesday Jun 22, 2016 #

Exercises/Stretches/Gym 45:00 [1]

Yoga at work. Was great

Tuesday Jun 21, 2016 #

Running intervals 1:18:00 [5] 13.6 km (5:44 / km)
shoes: Asics DS trainers

Ran from gymnastics to AIS and met Shannon for another track session. It was windy and freezing but a great session, really hard! Did 5 x1km with 1' recovery (4:15, 4:14, 4:12, 4:16, 4:14), then few min jog then 5 x200m on a 1'30" cycle ( 45", 43", 44", 44", 44"). Ran back to belco to cool down. Very tired afterwards!

Monday Jun 20, 2016 #

Cycling 45:00 [2]

Ride to and from work (via lyneham in morning)

Note

Met Lex for second follow up running technique session. Was really good. Notes for future reference:

2 indirect cues (these are better for teaching brain):
1. Don't let left hip drop (keep left hip up with body)
2. Reverse rotation- right arm back and left arm forward
At times, deliberately run without cues to feel difference and note where foot lands.

1 direct cue (for when tired/struggling to do indirect cues):
Small left arm movement and left hand comes to meet right knee.

Sunday Jun 19, 2016 #

Running 57:00 [3] 10.3 km (5:32 / km)
shoes: Saucony peregrine

Met al and did a run with 20 mins at tempo pace on our usual intervals loop in Aranda/black mountain. Good pace (average 4:52 min/km). Quite hard and fun!

Saturday Jun 18, 2016 #

Running 2:03:00 [3] 18.0 km (6:50 / km)
shoes: Saucony peregrine

Long run with al. Ran up black mountain, then my painter and Aranda hill on way home.

Thursday Jun 16, 2016 #

Running hills 1:08:00 [5] 8.9 km (7:38 / km)
shoes: Saucony peregrine 2

Tough hill session in the dark sub-zero morning! Met al and Shannon and did 10 x 1' hills with jog back down on hill next to gde (from arch tunnel). Times were 61, 61, 63, 64, 62, 65, 65, 64, 64, 64. Hard work and not particularly fun!

Exercises/Stretches/Gym 30:00 [3]

Gym session at lunch.

Wednesday Jun 15, 2016 #

Swimming 25:00 [2]

Swam 1km.

Exercises/Stretches/Gym 50:00 [1]

Body b. It was freezing! I was so cold in the gym.

Tuesday Jun 14, 2016 #

Running intervals 1:16:00 [5] 12.5 km (6:05 / km)
shoes: Asics DS trainers

Awesome run this afternoon. Ran from gymnastics over to AIS and did a track session- 8x 400m on a 2'30" cycle (1:36, 1:35, 1:33, 1:33, 1:33, 1:34, 1:33, 1:34), 3 minute jog on grass then 4 x 200m on a 1:30 cycle (:45,:44, :44, :44). Pushed hard and put in a good effort and really enjoyed it! Then ran back to Belconnen.

Sunday Jun 12, 2016 #

Running 1:42:00 [2] 16.4 km (6:13 / km)
shoes: Asics DS trainers

Got up early and left in the dark to do a long run. Went down main road towards eltham, alongside fitzsimmons lane to westerfolds, then on main yarra trail bike path to plenty river and back to montmorency. It was still pretty dark by the time I got westerfolds but I loved it with mist on the river and so beautiful and quiet. Felt good (although it was pretty flat) and starting to find it much easier to run using new technique Loved run today!

Saturday Jun 11, 2016 #

Running 20:00 [2]
shoes: Asics DS trainers

Warm up and warm down

Running race 22:40 [5]
shoes: Asics DS trainers

Park run at westerfolds. Bit of a cold morning but really nice to be out at park run. Concentrated on lex,s cues and finding getting a bit easier. Ran hard and was happy with race. One second faster than Jan so was happy to be about the same pace as then.

Thursday Jun 9, 2016 #

Running intervals 40:00 [5] 8.2 km (4:53 / km)
shoes: Asics DS trainers

Intervals at lunch with Kate on bike path over black mountain peninsula and towards yarramundi reach. Tough session! 10 x 90" (30" jog). First 5 were ok but I found the second 5 really tough! Focused on running cues and form. Really enjoyed it even though it was hard.

Exercises/Stretches/Gym 45:00 [3]

Gym session after work

Wednesday Jun 8, 2016 #

Swimming 25:00 [3]

Swam 1km

Exercises/Stretches/Gym 45:00 [3]

Yoga at lunch. So good!

Tuesday Jun 7, 2016 #

Running intervals 57:00 [4] 10.3 km (5:32 / km)
shoes: Saucony peregrine 2

Classic monas with al in dark around Aranda. Was good to get back int intervals training and felt back to normal although I'm not particularly speedy! Concentrated on technique and cues from yesterday's session with Lex.

Exercises/Stretches/Gym 1:00:00 [2]

Gym session. Focusing on getting technique right and included physio exercises

Monday Jun 6, 2016 #

Cycling 50:00 [2]

Ride to work via lyneham and then home

Note

Met Lex for a session to look at my running technique as Cathy suggested since all my injuries are load related and are all on right side. Lex gave me some tips and cues: 1. keep left hand movement small and aim to meet left hand to right knee each stride. 2. Counter-balance right handed bias by thinking about pulling right arm back.

Sunday Jun 5, 2016 #

Running 58:00 [3] 11.4 km (5:05 / km)
shoes: Saucony peregrine 2

Met Kathie and ran around lake gininderra in the pouring rain. Kathie sets a good pace and it was quite a hard run! Really fun though.

Swimming 15:00 [3]

Short 600m swim

Cycling 25:00 [3]

Rode home from work

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