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Training Log Archive: Rowan

In the 30 days ending Sep 30, 2012:

activity # timemileskm+m
  Running15 12:46:30 57.79 93.0 2550
  Tramping2 4:20:00 10.44(24:54) 16.8(15:29)
  Mountain Biking3 1:35:00 9.32 15.0
  Strength6 59:00
  Total24 19:40:30 77.55 124.8 2550
  [1-5]20 18:41:30
averages - weight:69.7kg

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Friday Sep 28, 2012 #

Note
(rest day)

Thursday Sep 27, 2012 #

7 AM

Strength (Core Work) 9:00 [0]

3 x 60s Bridge Complex
9 AM

Mountain Biking (Commute) 25:00 [2]

4 PM

Running 57:00 [3]
shoes: LaSportiva Fireblade

Felt very heavy and unmotivated. Legs tight and stiff from yesterdays running

Wednesday Sep 26, 2012 #

11 AM

Mountain Biking (Commute) 25:00 [3]

2 PM

Running warm up/down 11:30 [2]

To Nunweek and back
5min there, 6.30 rtn

Running intervals 20:00 [4] 4.7 km (4:15 / km)
shoes: Barefoot

Around Nunweek, five times 3min hard, 1min easy.
Starting to feel as if my hard is hard and am moving better.
Probably should have worn something on the feet as the calves are now quite tight.

Tuesday Sep 25, 2012 #

4 PM

Running 19:00 [2] 4.3 km (4:25 / km)
shoes: Barefoot

Run down to Nunweek and once around. Kept it easy and short as still am a bit tired post weekend

Monday Sep 24, 2012 #

Note
(rest day)

After the weekend at Bealey am feeling pretty tired and lethargic so another day off. Will run again tomorrow

Sunday Sep 23, 2012 #

Note
(rest day)

Saturday Sep 22, 2012 #

9 AM

Running hills 2:07:00 [3] 9.0 km (14:07 / km) +600m 10:35 / km
shoes: LaSportiva Fireblade

Trip around Mt Bruce with Jess.

Up to bushline 32.35
Summit 42.45
Down to track 25.00
Bushline 14.32
Car 14.00

Felt pretty good, and Jess was flying on the mud flats and the downhill.

Friday Sep 21, 2012 #

Note
(rest day)

Thursday Sep 20, 2012 #

3 PM

Running 1:18:00 [3] 11.0 km (7:05 / km) +500m 5:47 / km
shoes: LaSportiva Fireblade

Another run with Carl. Legs felt quite tight and heavy while running, not the bounce that I was hoping for.

Explored the area around to the south of the Kiwi including some scrambling on a cliff between two different tracks and went up sugarloaf as well

Wednesday Sep 19, 2012 #

4 PM

Running 20:35 [2] 4.6 km (4:28 / km)
shoes: Nike Free 5.0

Loop around Breens round to Nunweek for one lap then cruised back home.

Calves felt quite tight so hopefully today's run will loosen me up for some proper training tomorrow.

Strength (Core Work) 10:00 [0]

2 x 60s Bridge Complex
25 x Side Leg Raise
Front Bridge with 40 moving legs

Tuesday Sep 18, 2012 #

7 AM

Strength (Core Work) 10:00 [0]
(rest day)

3 x 60s Bridge Complex

Monday Sep 17, 2012 #

3 PM

Running intervals 20:00 [4]
weight:69.6kg shoes: Barefoot

Five times, 3 min hard, 1 min easy again down at Nunweek Park. Decided to do it barefoot for a change and to strengthen the feet some more.
Felt better than last time though got caught out in the storm so became very cold and a bit miserable.

Running warm up/down 10:00 [2]
shoes: Barefoot

To and from Nunweek

Sunday Sep 16, 2012 #

Running 42:50 [3] 9.0 km (4:46 / km) +50m 4:38 / km
shoes: LaSportiva Fireblade

Run with Jess up to Turkey Flat and back.
22.25 there, 20.25 rtn

Saturday Sep 15, 2012 #

Note
(rest day)

Was planning on running but weather was very cold and average up at Bealey so flagged it and stayed inside

Thursday Sep 13, 2012 #

Running 1:18:00 [2] 11.4 km (6:51 / km) +450m 5:43 / km
shoes: LaSportiva Fireblade

Run with Carl through Vic and around a few different tracks. Took it pretty easy but feeling much better than yesterday, maybe my body prefers to do something easy before going long or faster... maybe something to think about before a race in the taper to not go too easy

Probably could cut 10-15ish minutes if we removed all the little breaks that were had but included in the time.

Strength (Core Work) 10:00 [0]

2 x 60s Bridge Complex
25 x Lying Leg Raises

Wednesday Sep 12, 2012 #

Running 20:30 [2]
weight:69.5kg shoes: LaSportiva Fireblade

Was planning on more but first bit of uphill told me that the body didn't really have anything to give so turned back around instead of emptying the tank further.

Tuesday Sep 11, 2012 #

8 AM

Mountain Biking 45:00 [2] 15.0 km (20.0 kph)

Big loop at Mcleans Island with Jess. Nice to go spin the legs out before the weather packs up

Monday Sep 10, 2012 #

Strength (Core Work) 10:00 [0]

4 x 30s Bridge Complex
40 x Lying Leg Raises
Front Bridge with 60 moving legs
Reverse Bridge with 30 leg extensions (15 each side)
9 AM

Running warm up/down 10:30 [2]
shoes: Nike Free 5.0

Running intervals 20:00 [4] 4.6 km (4:21 / km)
shoes: Nike Free 5.0

Around Nunweek Park again.

Five times, 3 min hard, 1 min easy

Felt better than last time, though I think it was slightly less distance due to being a bit heavy after Sats long run.

Sunday Sep 9, 2012 #

Note
(rest day)

Saturday Sep 8, 2012 #

8 AM

Running long 2:12:45 [3] 23.4 km (5:40 / km) +450m 5:11 / km
weight:69.5kg shoes: LaSportiva Fireblade

Run up to Kiwi, along the Crater Rim and down Kennedys. Felt good at this point until the long straight roads killed me.

Felt much better while on the uphill and had a leppin at the Kiwi. Came down through the quarry so a little shorter than past runs that we did in reverse.

Friday Sep 7, 2012 #

5 PM

Running 21:10 [3] 4.5 km (4:42 / km)
shoes: LaSportiva Fireblade

Short run from home around Nunweek Park. Was planning on running two laps but didn't have much in me so turned and headed home.

Hopefully legs feel better for tomorrows long run
C • That's still not too slow! 1

Thursday Sep 6, 2012 #

Note
weight:69.9kg (rest day)

Calves a little tight

Wednesday Sep 5, 2012 #

1 PM

Running 46:10 [3] 6.5 km (7:06 / km) +500m 5:08 / km
shoes: LaSportiva Fireblade

Same run as Aug 6th, just 4min faster.

Up old track to below pylon then down into the valley,
Up around the dead pine track and back down the main valley,
Up Hidden Valley track and back onto the old bowenvale track and back round and down to the car.

Was feeling quite slow and lethargic today on the climbs after the session yesterday. Ate a large subway to close to run time so was a bit sore

Tuesday Sep 4, 2012 #

2 PM

Running warm up/down 11:30 [2]
shoes: Nike Free 5.0

Run to and from Nunweek Park
5min there. 6.30 return

Running 20:00 [4]
weight:69.9kg shoes: Nike Free 5.0

Running around Nunweek Park.

Five times: 3 min hard, 1 min easy

Felt quite slow towards the later sets and had a sloshy stomach making it quite uncomfortable. Probably ran the first one too hard, struggled for the last 30s of the sets. Nice attempting to run fast again.
8 PM

Strength (Core Work) 10:00 [0]

4 x 30s Bridge Complex
30 x Lying Leg Raises
Front Bridge with 50 moving legs

Monday Sep 3, 2012 #

Note
(rest day)

Sunday Sep 2, 2012 #

Tramping 2:20:00 [2] 8.4 km (16:40 / km)

Saturday Sep 1, 2012 #

Tramping 2:00:00 [2] 8.4 km (14:17 / km)

Into Lake Daniels. Was real casual

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