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Training Log Archive: BA

In the 31 days ending May 31, 2017:

activity	#	time	miles	km	+m
Running	14	14:40:26	79.16	127.4
Cycling	13	13:45:00
Exercises/Stretches/Gym	7	5:00:00
Swimming	7	3:17:14	3.42	5.5
Total	28	36:42:40	82.58	132.9

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Wednesday May 31, 2017 #

Exercises/Stretches/Gym 30:00 [3]

Gym session

Swimming 21:26 [3] 1.0 km (21:26 / km)

Swam 1km. Swam hard and felt quite good, maybe a 1k pb?

Tuesday May 30, 2017 #

Running intervals 59:00 [5] 10.3 km (5:44 / km)
shoes: Asics gel 2000 orange

Ints with Shannon and al on the usual loop in reverse. Did 6 x 4' 1'), felt pretty weary and tired in the legs.

Monday May 29, 2017 #

Cycling 45:00 [5]

Spin class in the morning before work. Hard!!

Cycling 45:00 [2]

Ride to and from work

Sunday May 28, 2017 #

Running 1:33:00 [3]
shoes: Asics gel 2000 orange

Long run with Shannon around Bruce ridge and Lyneham ridge. Felt a bit tired today.

Saturday May 27, 2017 #

Running race 22:45 [5]
shoes: Asics gel 2000 orange

Did the YMCA half marathon eve 5km from Lennox gardens out and back course on bike path towards yarralumla. Was a bit disappointed with time and was slower on way back even though it was more downhill. It was a nice sunny afternoon but didn't actually enjoy it very much.

Friday May 26, 2017 #

Swimming 37:00 [3]

Swam 1.5km before work

Cycling 45:00 [2]

Ride to and from work

Thursday May 25, 2017 #

Running intervals 57:00 [5] 9.1 km (6:16 / km)
shoes: Asics gel 2000 orange

Ran to work and did ints on the usual loop. Did 8 x 500m (1'). Glute pretty good and felt ok. Did 5x 1' high knee skips at end.

Wednesday May 24, 2017 #

Cycling 45:00 [2]

Rode to and from work

Exercises/Stretches/Gym 30:00 [3]

Gym session

Swimming 22:30 [3] 1.0 km (22:30 / km)

Swam 1km. Felt like I hadn't swum for a while!

Tuesday May 23, 2017 #

Cycling 45:00 [2]

Ride to and from work

Running intervals 1:00:00 [5] 10.2 km (5:53 / km)
shoes: Asics gel 2000 orange

Met al and did ints on our usual loop. Pyramid (1', 2', 3', 4', 3', 2', 1') then 4x30" (30"). Fun and glute feeling ok. Did 5 x 10 lunge jumps at end.

Monday May 22, 2017 #

Cycling 45:00 [2]

Ride to and from work

Sunday May 21, 2017 #

Running 1:20:00 [3] 14.1 km (5:40 / km)
shoes: Asics gel 2000 orange

Nice long run with jo in Melbourne around surrey hills. Glute felt pretty good, I was quite pleased! 5 x 1' skips at end of run.

Thursday May 18, 2017 #

Running intervals 1:15:00 [5] 12.4 km (6:03 / km)
shoes: Asics gel 2000 orange

Ran to work and did tough interval session 5 x (800m (300m jog 300m (200m jog)) around Bruce ridge & O'Connor ridge. Really hard! Did some split lunge jumps at end of run.

Wednesday May 17, 2017 #

Cycling 45:00 [3]

Rode to and from work

Tuesday May 16, 2017 #

Running intervals 1:06:00 [5] 10.7 km (6:10 / km)
shoes: Asics gel 2000 orange

Did ints on the usual Aranda/black mtn loop in reverse. Ran with Al for warm up then 15' (2'), 3 x 2' (1'), 4 x 30" (30"). Glute a bit tight/firing but hamstring tendon was good. Didn't feel particularly fast but did enjoy it even though it was pretty cold and dark at the start.

Cycling 45:00 [3]

Rode to and from work

Monday May 15, 2017 #

Exercises/Stretches/Gym 50:00 [3]

Weights session at gym doing physio exercises for hamstring

Cycling 45:00 [2]

Rode to work via gym and then home at end of day

Sunday May 14, 2017 #

Cycling 3:15:00 [3]

Rode the North centenary trail loop clockwise. Was good to get out for a longer ride and felt quite good. Didn't enjoy the last half hour in the rain though!

Saturday May 13, 2017 #

Running race 22:41 [5] 5.0 km (4:32 / km)
shoes: Asics gel 2000 orange

Park run! So long since I'd done it and it was fun to do a race (although it was really hard!). Time was ok given how long it's been since I've done it and hamstring held up really well. Glute was a bit funny but tendon was good. Happy with that!

Running 34:00 [3] 5.6 km (6:04 / km)
shoes: Asics gel 2000 orange

Ran down and back from park run.

Friday May 12, 2017 #

Swimming 37:00 [3] 1.5 km (24:40 / km)

Easy swim before work. Bit slow but was very enjoyable.

Thursday May 11, 2017 #

Running intervals 53:00 [5] 8.4 km (6:19 / km)
shoes: Asics gel 2000 orange

Ran to work and did a short intervals session on the way - 20 x 30" (30"). Hamstring was a little bit sore today. Did split squat jumps at end of run (4 x 10).

Wednesday May 10, 2017 #

Swimming 22:40 [3] 1.0 km (22:40 / km)

Swam 1km

Exercises/Stretches/Gym 1:00:00 [3]

weights session at gym

Tuesday May 9, 2017 #

Running intervals 49:00 [5] 8.7 km (5:38 / km)
shoes: Asics gel 2000 orange

Intervals on the ovals in the frosty cold but beautiful morning. Did 5 x 1km (1' jog). Was pretty slow but I quite enjoyed it. Ended with physio exercises - 5 x 1' high knee skips.

Cycling 45:00 [2]

Rode to and from work

Sunday May 7, 2017 #

Running 1:33:00 [3] 14.0 km (6:39 / km)
shoes: Asics gel 2000 orange

Long run around Black mtn (roller coaster track) and home via centenary trail and bruce ridge. Hamstring was best it's been for ages - only an awareness of it for first hour, and just a little bit sore towards end. Lovely day and enjoyed my run.

Saturday May 6, 2017 #

Exercises/Stretches/Gym 50:00 [3]

Weights session at gym

Swimming 35:00 [3]

Swam 1.5km

Friday May 5, 2017 #

Cycling 45:00 [4]

RPM class at gym before work. Was a bit weary today.

Cycling 45:00 [2]

Rode to and from work

Thursday May 4, 2017 #

Running 54:00 [5] 8.6 km (6:17 / km)
shoes: Asics gel 2000 orange

Ran to work and did ints on my usual Bruce ridge loop. 10x 90" (30"), 2' jog then 4 x 30" (30"). Hard but fun and pleased with hamstring, I definitely feel like I've turned a corner although I can still feel it. Finished at Lyneham oval and did high knee skips physio exercises. 5x1'

Wednesday May 3, 2017 #

Exercises/Stretches/Gym 35:00 [3]

Gym session

Swimming 21:38 [3] 1.0 km (21:38 / km)

Swam hard and was happy with time!

Tuesday May 2, 2017 #

Running intervals 1:02:00 [5] 10.3 km (6:01 / km)
shoes: Asics gel 2000 orange

Ints in the morning on the usual loop. Did 3x 8' (2' jog). Hamstring feeling pretty good at the moment! Finished with physio exercises for running days (split squat jumps).

Cycling 45:00 [2]

Rode to and from work

Monday May 1, 2017 #

Exercises/Stretches/Gym 45:00 [3]

Gym session before work

Cycling 45:00 [2]

Rode to and from work

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