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Training Log Archive: BA

In the 31 days ending Dec 31, 2015:

activity

time

miles

Running

21:50:13

107.87

173.6

Cycling

8:35:00

Exercises/Stretches/Gym

4:00:00

Swimming

50:00

Total

35:15:13

107.87

173.6

3:15

0:00

» now

Thursday Dec 31, 2015 #

Running intervals 57:50 [5] 10.3 km (5:37 / km)
shoes: Saucony

5 x 1km intervals at Lake Daylesford. Did interval around south end of the lake, start at one end of the bridge and ran clockwise to other end of bridge (measured exactly 1km on the garmin), and jog across bridge for recovery (approx 1 min or just under). 4:29, 4:25, 4;27, 4:24 and 4:22. Jase joined me for the last one and I tried extra hard, and was happy with my times. Was tough running back up the hill! Really enjoyed run and felt good.

Wednesday Dec 30, 2015 #

Running 35:00 [2] 5.4 km (6:29 / km)
shoes: Saucony

Easy run down around Lake Daylesford and back. Legs felt really tired when I headed off, but felt much better by the end (although the hill home is tough!)

Tuesday Dec 29, 2015 #

Running long 2:21:00 [3]
shoes: Saucony

Long run at Daylesford. Ran on Goldfields track to Jubilee Lake, around the lake, down the creek to Lake Daylesford then followed the goldfields track down to Twin bridges, crossed over to the far side of the creek, ran down to Bryces waterhole then back up the authorised (my "usual" track) to Tipperary springs, then up up up to Daylesford and up Central Springs Rd. Lovely run, although it was getting quite warm by the end. Felt quite good and enjoyed it apart from worrying about snakes!

Monday Dec 28, 2015 #

Running intervals 38:00 [5] 6.6 km (5:45 / km)
shoes: Pearl Izumi N1

Track session at Montmorency. 8 x 400m with a 30" walking/standing recovery. Fun running on the athletics track, and it was such a beautiful morning so I really enjoyed it and tried hard each interval. Did 1:40, 1:36, 1:34, 1:35, 1:34, 1:34, 1:35, 1:33. Shoes feel really light and comfy, but afterwards my achilles was feeling bit sore so I don't think I'll run in these for a bit. The heel is quite high, not sure if that has something to do with it. Might've also been walking round the zoo for 3 hours!

Saturday Dec 26, 2015 #

Running race 22:41 [5] 5.0 km (4:32 / km)
shoes: Pearl Izumi N1

Park run at Westerfolds in the rain! Was very wet but really fun. I quite like that course, and felt good running. Pushed hard up the hill 3-4km, then ran as hard as I could for last km. Was happy with strong finish if not a particularly speedy time! Ok for the conditions though I think.

Running 10:00 [2] 1.5 km (6:40 / km)
shoes: Pearl Izumi N1

Warm down after park run.

Friday Dec 25, 2015 #

Running 50:00 [3] 8.1 km (6:10 / km)
shoes: Saucony

Run at Montmorency along Plenty river towards Yarra trail and return. Ran at a steady-ish pace only slightly faster than a jog! Warm but enjoyable.

Wednesday Dec 23, 2015 #

Running (5.7) 39:00 [2]
shoes: Asics Gel 2000

Ran to work through black mtn. Pretty slow! Enjoyed it though.

Tuesday Dec 22, 2015 #

Running 1:00:00 [2] 9.7 km (6:11 / km)
shoes: Asics Gel 2000

Met Kathie and al for an easy run round cook and Macquarie. Felt better than I expected but was glad we didn't go up too many hills! Foot is definitely getting better, it wasn't as sore warming up today.

Cycling 50:00 [2]

Rode to and from work (from deakin).

Monday Dec 21, 2015 #

Cycling 50:00 [2]

Rode to and from work (home to mum and dads place)

Sunday Dec 20, 2015 #

Running race 1:57:46 [4] 21.0 km (5:36 / km)
shoes: Saucony

Tour de ridges 21km. Pretty warm but lovely morning and really enjoyed it. Went back to my usual pre-race breakfast of breakfast pudding and felt much better than at tidbinbilla race. Started off with Julie Quinn and decided to run with her to try to keep at a better pace (i.e. Not running off too hard at start!) and it was really fun. She got away from me up my wanniassa but I managed to catch her again at the bottom and kept with her to isaacs ridge. It was good pacing, and once she dropped me on the steep climb at isaacs I just tried to maintain a good pace to the end. Had 2 gels and even though last 5km were pretty hard, it was great. Really enjoyed it and was really happy with my time.

Saturday Dec 19, 2015 #

Running 28:00 [2] 4.0 km (7:00 / km)
shoes: Asics Gel 2000

Easy jog around Aranda bush land. Really nice, legs a little weary but not too bad.

Friday Dec 18, 2015 #

Cycling 1:50:00 [3]

Mountain bike ride with Susie over to stromlo. Got a flat tyre just as we were leaving stromlo so bit of stuffing around trying to fix it, pumped it up at Jo's place but ended up getting dad to pick me up from scrivener dam! Apart from that was a great fun ride.

Thursday Dec 17, 2015 #

Running 39:00 [3] 6.4 km (6:06 / km)
shoes: Saucony

Ran to work through black mtn and did a taper session 4 x 1' (1' jog), 4 x 30" (1' jog). Felt pretty good and enjoyed my run.

Exercises/Stretches/Gym 25:00 [3]

Gym session at lunch

Cycling 20:00 [2]

Rode home from work

Wednesday Dec 16, 2015 #

Swimming 25:00 [3]

Swam 1km

Exercises/Stretches/Gym 25:00 [3]

Quick gym session after work

Running 20:00 [2]

Rode to work

Tuesday Dec 15, 2015 #

Running 16:56 [3]

Black mtn run up. Tough!! I'm getting slower but time wasn't too bad. It was a bit overcast so not too hot, but I felt so thirsty by the top.

Running 32:00 [3]
shoes: Saucony

Jog to black mtn run up start and then back to work from summit.

Monday Dec 14, 2015 #

Cycling 45:00 [2]

Rode to and from work.

Exercises/Stretches/Gym 25:00 [3]

Short gym session at lunch

Sunday Dec 13, 2015 #

Running long 1:38:00 [3] 16.1 km (6:05 / km)
shoes: Asics Gel 2000

Long run around Black mountain and bruce ridge. Ran to rani rd, back along the rollercoaster track, down on the centenary trail to bruce ridge, then did a 20 min tempo pace loop around o'conner ridge and bruce ridge. Legs were a bit sore on the up hills and the tempo was tough, but it was a good run and my foot felt pretty good. I feel like perhaps it's getting better...?!

Saturday Dec 12, 2015 #

Cycling 3:15:00 [3]

Got up early and went for such a nice mountain bike ride around my favourite north centenary trail loop. Rode to Hall, then over to mulligans flat and goorooyaroo, home via federal hwy, lyneham and bruce ridge. It was such a nice morning and I really enjoyed it.

Friday Dec 11, 2015 #

Running 57:00 [3] 8.2 km (6:57 / km)
shoes: Asics Gel 2000

Nice early morning run up Mt Painter then home through Aranda hill up the Billy can track. Felt ok and enjoyed my run.

Thursday Dec 10, 2015 #

Running intervals 56:00 [3] 10.5 km (5:20 / km)

Ran to work on bike path to lake and around black mountain peninsula, and did intervals: 3 x 1.6km (2' jog) then 3 x 20" (40" walk). Tough but felt ok and quite enjoyed it. Tried my new pearl izumi shoes, they were so light and felt quite nice to run in.

Wednesday Dec 9, 2015 #

Swimming 25:00 [3]

Swam 1km

Cycling 25:00 [2]

Rode home form work

Exercises/Stretches/Gym 50:00 [1]

Body balance class. Diane was away but fill in teacher was great too, and it was very relaxing with lots of good hamstring stretches.

Tuesday Dec 8, 2015 #

Running intervals 58:00 [5] 9.5 km (6:06 / km)
shoes: Saucony

Met Al for warm-up then did ints around the usual Black Mtn loop - 5 x 4' (1' jog) then 4 x 30" (30"). Felt good and really enjoyed it, it was such a beautiful morning.

Exercises/Stretches/Gym 45:00 [3]

Strength training at gym

Monday Dec 7, 2015 #

Cycling 20:00 [2]

Rode into work

Exercises/Stretches/Gym 25:00 [3]

Gym session

Sunday Dec 6, 2015 #

Running hills 53:00 [5] 8.0 km (6:38 / km)
shoes: Saucony

Did Andy's famous 5 hills for the first time, it was tough! Tried to do the 5 hills loop at tempo, pushing up the hills and trying to maintain a float downhills. Split for the 5 hills loop was 26:21. Hard but really good run.

Saturday Dec 5, 2015 #

Running long 2:05:00 [3] 18.3 km (6:50 / km)
shoes: Asics Gel 2000

Lovely long run in the early morning over to Bruce ridge, up black mtn on the track that the run-up goes on, down the really steep track I run up from rani rd end (it was so steep to run down, no wonder it's a tough hill!) then the roller coaster and head towards home. Very nice, and felt ok running.

Thursday Dec 3, 2015 #

Running intervals 56:00 [5] 9.4 km (5:57 / km)
shoes: Saucony

Loved my run this morning! Such a lovely morning, met al for warm up then did ints in black mtn. 8 x 2' (1' jog), 2' rest then 4 x 30" (30" walk). Really enjoyed it and felt good running.

Exercises/Stretches/Gym 25:00 [3]

Gym at lunch

Wednesday Dec 2, 2015 #

Running 36:00 [3] 5.5 km (6:33 / km)
shoes: Asics DS Trainers - Purple 201

Ran home from work at a steady pace. Nice evening and enjoyed my run.

Exercises/Stretches/Gym 20:00 [3]

Quick gym session before I ran home.

Tuesday Dec 1, 2015 #

Running 1:04:00 [3] 10.1 km (6:20 / km)
shoes: Asics Gel 2000

At Gold Coast for work so ran from broadbeach to surfers paradise and back, mostly on bike paths but a couple of km on sand on the beach (knee hurt a bit on the soft sand, only time it's troubled me in ages!). Foot hurt at start but only for a couple of minutes. Nice run but so hot, temp was 26 when I got back at 7am. Felt fine after Sunday although glad it was very flat!

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