Training Log Archive: BAIn the 31 days ending Jul 31, 2012:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||||||||||||||||||||
Tuesday Jul 31, 2012 #
7 AM
Running 1:00:06 [4] 9.79 km (6:08 / km) +89m 5:52 / km
shoes: Asics ds trainers - purple
Intervals - 8 x 2' (1' jog) along the coast track in Noosa national park. Beautiful morning and felt strong. Just loved it! Injuries improved if not great, and even though I feel fine, still have a bit of a chesty thing from my cold.
Monday Jul 30, 2012 #
5 PM
Running intervals 33:16 [2] 5.0 km (6:39 / km) +35m 6:26 / km
Jogged with Jase once we arrived in Noosa. Was great to get out for a run after being in the car all day.
Sunday Jul 29, 2012 #
7 AM
Running long 2:04:32 [3] 20.89 km (5:58 / km) +33m 5:55 / km
Long run in morning at Hawks Nest. Very flat run along edge of road to Myall Lakes National Park, then along sandy (but flat) walking tracks. Was great to get back running again after my cold and even though I was still a bit snotty, I felt pretty good. Only problem was that after about an hour my hamstrings started hurting, and by the 90 min mark they were really bad - cramping and making it feel like I couldn't lift my legs. I stopped and stretched and after that they really settled down... until my hip flexor started hurting. It got so bad that I was limping by the end - I really have to do my glute exercises. I tried to push the pace a bit on the way back, and felt not too bad considering leg pain and first long run since my cold.
Thursday Jul 26, 2012 #
Running 23:00 [2]
shoes: Asics ds trainers
Got up to meet Al for intervals but have a bit of a cold and didn't feel great. So just jogged a bit and came home.
Wednesday Jul 25, 2012 #
Running 48:00 [2] 6.6 km (7:16 / km)
shoes: Asics ds trainers - purple
Went for a jog around Aranda. Was nice to go for a run after a couple of days of much appreciated rest. Legs felt ok although hamstring a bit "niggly" up the hills. Felt a tiny bit snotty but not too bad. Wore my new ds trainers to start wearing them in before the Mara.
Cycling 45:00 [2]
Rode to and from work
Tuesday Jul 24, 2012 #
Cycling 45:00 [2]
Rode to and from work
Sunday Jul 22, 2012 #
Running long 2:06:00 [3] 20.0 km (6:18 / km)
Long run from Shannon's with al and Shannon. Was tired from the start and struggled - legs so tired, hamstrings were feeling really tight and sore and hurt to lift up my legs. Was extremely relieved to get back!!!
Saturday Jul 21, 2012 #
Running race 44:05 [5] 10.0 km (4:25 / km)
shoes: Asics ds trainers
Runners shop 10km at boathouse. Felt ok, pushed a steady pace. Was hoping to break 44 minutes but didn't quite make it! Ran last 2km as hard as I could. Such a nice day. First run with my new garmin! :)
Friday Jul 20, 2012 #
Cycling 25:00 [2]
Rode home. So nice to have a day off running :)
Thursday Jul 19, 2012 #
Running intervals 45:00 [4]
Intervals on gossan hill with Al - 2 x "8 minute loop" at a steady pace (not PB pace). Was a bit dark at first - did 8:28 and 7:58 with 2 min standing recovery. Was pretty tired today and hamstrings were feeling tight and sore.
Wednesday Jul 18, 2012 #
Note
It's done - I've entered the Wagga marathon. Now I have to do it!
Running long 1:38:00 [3]
shoes: Asics ds trainers
Long run on way home from work. Ran around lake (bridge to bridge) then along bike path to ANU, then up behind Cairo and home direct route through black Mtn. I slightly misjudged so it was a few mins longer than I'd planned which was critical at that end of the day! Felt pretty tired.
Cycling 25:00 [2]
Rode to work
Tuesday Jul 17, 2012 #
Running hills 1:00:00 [5]
shoes: Asics ds trainers
Hills on black mtn from work at lunch. 12 x 1' hills - a bit of a mix. The first 2 were on the bottom half of the powerline track, the next 3 were on the top half, then did 2 x high knees on the steeper track from the junction to the saddle with the seat, then 5 x hills from that junction up around the corner (start of the climb up black mtn). It was tough, and I felt pretty strong which was good considering the weekend's long run. 1 minute does seem like a very long time though when you are doing a hill interval!
Cycling 45:00 [2]
Rode to and from work
Monday Jul 16, 2012 #
Running 24:00 [1]
Had to absolutely drag myself out for a run today. My legs felt so weary when I got out of bed but I knew I'd feel better if i went so I went for a very short super slow run around aranda. Legs did feel very tired but I did feel better afterwards!
Sunday Jul 15, 2012 #
Running long 3:20:00 [3]
Really nice run with Al and Shannon in Namadgi. We started on Apollo Rd and ran up to Honeysuckle Ck camping, along the australian alps walking trail and up to Booroomba rocks, then continued on a loop back to apollo rd with a few detours to bushfolds flat, some of the way up to Mt Tennant and down the road a bit to make sure we got up to the 3 hours 15 min mark. As it was, we managed an extra few minutes! Obviously very tired by end but it was great and I think I felt better at the end than I had last week.
Note
Spa and plunge pool at the AIS. Very nice.
Saturday Jul 14, 2012 #
Running race 21:06 [5] 5.0 km (4:13 / km)
shoes: Adidas racers
Winter series XC at Stromlo Forest park. Felt really good and was able to push hard and was really pleased with my time. Not a PB, but better than I've run for a while so that was good, especially since it was pretty windy. It was really fun! It even felt a little bit warm in the sun!
Thursday Jul 12, 2012 #
Running intervals 1:00:00 [5]
shoes: Asics ds trainers
Ints at Aranda ovals with Al (plus a 12 min warm up and 15 min warm down). 15 x 90" (30" jog). It was really tough! Used Jase's garmin to time the intervals which was great, and pace was pretty good - a couple of 3:59min/km ints (including the last one) up to 4:30 (possibly the ones with the small hill up to the 2nd oval or around the corners).
Wednesday Jul 11, 2012 #
Running 1:10:00 [3]
shoes: Nike Lunar Glides
Ran home from work through Black Mtn and around the bottom of Aranda. Felt a bit tired but not too bad. Dark and cold as per usual!
Cycling 20:00 [2]
Rode to work
Tuesday Jul 10, 2012 #
Cycling 45:00 [2]
Rode to and from work
Running intervals 1:00:00 [5]
Ran at lunch on Black mtn - did 3 x 10' (2' walk). First one was supposed to be a bit slower but I couldn't' help myself, (was running with someone at work at that stage so probably going a bit too hard!). Was pretty hilly (ran up under powerlines then 2 laps of little black mtn then back down hill). Was a tough session!
Monday Jul 9, 2012 #
Running 28:00 [2]
Recovery run around Aranda. Pretty slow!
Sunday Jul 8, 2012 #
Cycling 55:00 [3]
Rode my mountain bike home from orienteering at Goorooyarroo. First bit around Gungahlin and Mitchell not so nice, but was great once I got to Kaleen and rode home through North Lyneham and Bruce ridges. Was such a nice day today!
Saturday Jul 7, 2012 #
Running long 3:00:00 [3] 30.0 km (6:00 / km)
Went for a fantastic run this morning with Al and Shannon. It was very cold and frosty, but also absolutely beautiful. It was only just getting light when we set off and the view across to the Brindaballas from the pinnacles was so pretty in the early morning sky. Ran behind the pinnacles over towards Holt, down william hovell drive and across to a new--ish nature reserve then along the molonglo river and back home through the arboretum. It was great, but far out I was so tired by the end! The last bit home after I left Al and Shannon was very tough (and very slow!).
Thursday Jul 5, 2012 #
Running intervals 55:00 [5]
shoes: Nike Lunar Glides
Intervals with Al in the morning. Was still a bit dark so probably my first ints were a bit slower as I'm a bit tentative! Did 6 x 4' (1' jog recovery) around Aranda/Black mtn. couple of little hills. Tried to push the last 2 really hard. I did the same route choice as last week doing 5 x 5 and we ran fair bit further today so I think we were going at a pretty good pace. Foot felt good! Bit tender still but felt fine running. I only slept about 2 hours last night so was pretty happy to be out running and not feeling too bad.
Wednesday Jul 4, 2012 #
Note
Got a cortisone injection in the tendon on top of my foot today. Foot is feeling bit sore and tender but ultrasound guy seemed pretty confident it would help as tendon "looked angry" and immediate after effect was that I couldn't feel any pain meaning cortisone was at least in the right spot. So fingers crossed!
Cycling 45:00 [2]
Rode to and from work
Tuesday Jul 3, 2012 #
Running intervals 55:00 [5]
shoes: Nike Lunar Glides
I had such a great run today! I have noticed before that recovery runs do seem to help even when they are a struggle, and after yesterday I wasn't sure I'd be up for much. But I was a bit inspired today, partly by the beautiful sunny Canberra winter's day, and off I went at lunch to one of my favourite bits of bike path round the lake, near Lennox gardens and past the yacht club. I did 10 x 2' with 1' walk recovery and really tried to make every interval a good solid effort. I managed to keep the pace and even ran further on the way back than I had on the way out. I really felt those endorphins by the end! It was great. Yay! :)
Foot felt pretty good too - only noticed it once and it wasn't even bad.
Foot felt pretty good too - only noticed it once and it wasn't even bad.
Cycling 45:00 [2]
Rode to and from work. Riding home up Belco way was a bit tough! Legs were tired.
Monday Jul 2, 2012 #
Running 30:00 [1]
So sore, so tired, so wanted to cut back after 15 mins... but soldiered on for 30! Far out. Tired.
Sunday Jul 1, 2012 #
Cycling race 1:07:00 [4]
Mountain bike orienteering - ACT middle distance at Stromlo. It was freezing and my legs were pretty sore from yesterday, but it was great fun! I really enjoyed it. Bit out of practice and was pretty hopeless riding the technical bits but really fun.