Training Log Archive: casserIn the 7 days ending Jan 22, 2012:
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Sunday Jan 22, 2012 #
Dynamic Stretching 10:00 [1]
shoes: NB M1260WB
The whole session before the drills
Power 35:00 [3] 7.0 km (5:00 / km)
shoes: NB M1260WB
Did all the drills three times - and 3 sprints afterwards as well. Left achilles a bit tender when doing monster skipping, and right hamstring slightly tingly when doing stiff legged accelerations. Good session - a bit slow cadence on the high knee lifts especially towards the end of each drill.
Jogging warm up/down 20:00 [2]
shoes: NB M1260WB
To and from Beckenham Park - while the weather was good and warm - and not in the cold and rain, which seemed to hang around outside the 3 hour window of good weather
Saturday Jan 21, 2012 #
Running 1:06:00 [3] 12.0 km (5:30 / km)
shoes: NB M1260WB
A run around in the terrain from Woodend Beach - pretty tired from yesterday and the sand dunes felt like huge hills. But good to get into the terrain again.
Friday Jan 20, 2012 #
Running 1:00:00 15.0 km (4:00 / km)
weight:75.8kg shoes: Asics Evolution 1
Intervals on the treadmill at Varsity - did 5 x 3 minutes with 90 secs breaks - first one on 19.5 - then on 20 for the rest of them - the last one I added incline of 1 degree(% maybe) after 3 minutes and continued for another 1.5 minutes. On the warm down I decided to try a 1 minute 20 k/h 2 degree incline followed by 30 secs 20 k/h 4 degree incline, which broke up the boring warm down with a bit more pain. Now the muscles are slightly tingling, but they are probably going to recover some time. On the other hand I probably have to admit to my self that the treadmill is not calibrated properly and it is not up to speed - anyhow this session did push me hard as - so hopefully it is going to develop me to be harder as well. I think I have to think about some sort of goal like being able to run 5 x 6 minutes : 2 minutes breaks at top speed (and 1 degree inclination) by mid winter or something along those lines
Thursday Jan 19, 2012 #
Note
weight:77kg
Down a little bit from last time - but I haven't seen a trend towards lower weight - more a trend towards stabilised weight if there is such a thing as that
Running 1:08:54 [3] 11.9 km (5:47 / km) +625m 4:35 / km
shoes: NB M1260WB
The normal run to the kiwi in my new New Balance Shoes (from the wiggle) - they are a bit big - Goofy Size - hoping to work hard enough to turn into Sports Goofy instead. They also feel a bit mooshi - but I guess what is called good cushioning. Any how about the run - I felt a bit knackered and it was hard work. Same old same old
Wednesday Jan 18, 2012 #
Jogging 28:00 [2] 5.6 km (5:00 / km)
shoes: Brooks - Adrenaline GTS 10
Jogged with Kaia (on her bike) to pick her friend Louell up (on her scooter) and then we all went back to here. Later in the day my new NB shoes arrived - somewhat too big even though I had measured my feet and used the official size diagram and then ordered a size smaller as it seemed a bigger size than I would get in other brands - anyhow they seem like they are not too big to run in and extra weight is just extra training - as we people that weigh too much always say;-)
Tuesday Jan 17, 2012 #
7 AM
Dynamic Stretching 10:00 [1]
shoes: Asics Evolution 1
Most of the session - was a bit slow - I guess it is early morning problem. Just trying to loosen up the legs for tonight's race
Jogging 20:00 [1] 4.0 km (5:00 / km)
shoes: Asics Evolution 1
Jogging down to Beckenham Park
5 PM
Jogging 40:00 [2] 7.0 km (5:43 / km)
shoes: Asics Evolution 1
Warm up - and then warm down with Tane - watching the fun run
Running race 16:40 [4] 5.0 km (3:20 / km)
Started out too fast - trying to hold onto the group - and then I died and just struggled around the rest of the way. And now I'm monster tired. Got trashed by Tane and later on by Chris in the fun run version
Monday Jan 16, 2012 #
10 AM
Jogging 25:00 [2] 5.0 km (5:00 / km)
shoes: Asics Evolution 1
Jog following Kaia on the bike - delivering a book to the library and posting a packet to my parents from the post office and then home again. Slightly sore on the outside of the left knee.
3 PM
Jogging 20:00 [2] 4.0 km (5:00 / km)
shoes: Asics Evolution 1
Jog down to Beckenham Park to do dynamic stretching
Dynamic Stretching 10:00 [1]
shoes: Asics Evolution 1
The full session - a bit stiff after the long run yesterday - hope it is going to sort out the slight soreness on the outside of the left knee.