Training Log Archive: DrJIn the 30 days ending Nov 30, 2012:
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Friday Nov 30, 2012 #
5 AM
Running 31:04 6.32 km (4:55 / km) +41m 4:46 / km
ahr:167 max:184 shoes: Brooks Adrenaline GTS 12
Iluka loop. The crappy weather continues for the third straight day with a howling westerly and cold showers making the usual cruise down to Burns Beach quite unpleasant - and its supposed to be the start of summer tomorrow. At least is fully light at 5am now. In spite of this felt good for the whole way - the 5kg I have dumped since Nannup are making a difference. Comfortable pace definitely improving.
Monday Nov 26, 2012 #
6 PM
Gym 30:00 [3]
Upper body and core strength
Saturday Nov 24, 2012 #
Event: WARA 4hr Novelty Event
1 PM
Rogaining (social ) 2:40:00 [1] 8.0 km (20:00 / km)
shoes: Brooks Adrenaline GTS 12
Joondalup metro event, very easy walk with all the boys in tow. An interesting experience to actually have our house on a rogaine map and Lachlan was very keen to plan a course that included it as a halfway hash house, but it became clear soon after starting that there was no way Isaac and Sammy's legs were going to make it there and back, at least not without cheating and letting them ride their bikes back ;) As such settled for a doddle up to the Winton Rd area and across the freeway to find out how many trees were in the traffic island, before heading back to the Joondalup mall for the mandatory food stop. On the way lost a lot of time looking for the answer to 100 under the underpass, only to eventually be told by some other competitors that it was in fact 10 - serves me right for not getting there early enough to listen to the setters' briefing :(
Sammy and Isaac more energised after having some donuts, so headed up north and then back along the lakeside track to Neil Hawkins. The local knowledge made the nav much easier and it was a shame we couldn't go any further. After a play at the Neil Hawkins Sammy has definitely had enough, and given that he is now too heavy to carry without putting my back in jeopardy, headed straight back to hash.
All in all a pleasant, if not at all taxing, walk. Lachy was very disappointed that we couldn't go a lot further, and is getting very close now to the age where I can have a crack at the F badge with him. Maybe next year!
Sammy and Isaac more energised after having some donuts, so headed up north and then back along the lakeside track to Neil Hawkins. The local knowledge made the nav much easier and it was a shame we couldn't go any further. After a play at the Neil Hawkins Sammy has definitely had enough, and given that he is now too heavy to carry without putting my back in jeopardy, headed straight back to hash.
All in all a pleasant, if not at all taxing, walk. Lachy was very disappointed that we couldn't go a lot further, and is getting very close now to the age where I can have a crack at the F badge with him. Maybe next year!
Thursday Nov 22, 2012 #
5 PM
Running 22:39 4.59 km (4:56 / km) +24m 4:49 / km
ahr:170 max:185 shoes: Brooks Adrenaline GTS 12
Harder short run around the suburb. Felt fairly good for mostly sub 5 pace, fitness definitely improving. Some niggles in the left ITB, need to be very careful about this.
Monday Nov 19, 2012 #
5 PM
Running 1:05:12 12.15 km (5:22 / km) +114m 5:07 / km
ahr:166 max:180 shoes: Brooks Adrenaline GTS 12
Long church-Scarborough loop, modified start to make loop up to 12km. Pleasantly cool evening and not so strong sea breeze made for a very enjoyable run. No joint issues, felt good throughout.
Wednesday Nov 14, 2012 #
7 PM
Running (Trail) 56:24 10.01 km (5:38 / km) +150m 5:15 / km
ahr:167 max:185 shoes: Brooks Adrenaline GTS 12
Night run on the YB trail north of Burns Beach Rd. Much more testing than Monday; although cushy by trail standards was a rough surface with limestone rocks everywhere and more hilly than expected. Ankles fortunately survived but will definitely wear trail shoes next time out. Very pleasant though running at night with the headlamp. Struggled up the final hill, but can only get better from here as fitness improves and weight drops.
Some twinges in the left ITB on the hills. MUST go easy on building up the hilly stuff - do not want the ITB to play up again after so many years of being fine.
Some twinges in the left ITB on the hills. MUST go easy on building up the hilly stuff - do not want the ITB to play up again after so many years of being fine.
Tuesday Nov 13, 2012 #
Note
weight:83.9kg
This healthy eating and seriously limiting alcohol thing is finally moving the weight in the right direction. Must keep it up. Felt definitely lighter on yesterday's run.
Gym 30:00 [3]
Upper body and core strength
Monday Nov 12, 2012 #
6 PM
Running long 1:06:06 12.01 km (5:30 / km) +111m 5:16 / km
ahr:167 max:186 shoes: Brooks Adrenaline GTS 12
Long church - Scarborough loop with James St hill at end. Howling southerly wind made things hard on the way out but was very much appreciated on the way back. Felt good for the whole way in spite of having eaten a decent sized salmon steak 30 mins before. Few niggles in the left hip which settled after the first km.
Thursday Nov 8, 2012 #
7 PM
Running 20:15 4.01 km (5:03 / km) +4m 5:02 / km
ahr:166 max:186 shoes: Brooks Adrenaline GTS 12
Very limited time this evening so did a few fast(isn) laps around the oval. Felt good throughout.
Monday Nov 5, 2012 #
6 PM
Running 46:51 8.59 km (5:27 / km) +85m 5:12 / km
ahr:163 max:179 shoes: Brooks Adrenaline GTS 12
Random jog around Star Swamp. The return to winter continued, being rained on fairly heavily between kms 2 and 4.5. Felt good for whole run in spite of this, could have gone longer if not for time constraints. Blisters fully healed now.
Thursday Nov 1, 2012 #
7 PM
Cycling 28:50 11.47 km (23.9 kph) +103m
ahr:141 max:177 shoes: Avanti Carbonio
Rotten blister at base of L big toe still making running impossible. Was just able to cycle though with only a moderate niggle in the foot, so did some random laps of the suburb including 2 times up the Resolute hill, which seemed a lot tougher than i last did it. Forgot the lights though so had to bail earlier than I wanted because of the dark. Felt good at end.