Training Log Archive: RowanIn the 31 days ending Aug 31, 2012:
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Friday Aug 31, 2012 #
Cycling (Commute) 1:02:00 [2] 30.6 km (29.6 kph)
Strength (Core Work) 10:00 [0]
30 x lying leg raises each side
20 x clam
Front Bridge with 40 legs
Thursday Aug 30, 2012 #
Tramping 3:30:00 [2]
Wednesday Aug 29, 2012 #
Tramping 2:30:00 [2]
Tuesday Aug 28, 2012 #
Tramping 4:00:00 [2]
Monday Aug 27, 2012 #
Tramping 2:30:00 [2]
Saturday Aug 25, 2012 #
Running 1:30:00 [3] 12.5 km (7:12 / km) +500m 6:00 / km
shoes: LaSportiva Fireblade
Felt ok for the first bit then hit a low around Vernon, good along the tops to the kiwi then rubbish back up to and through Vic. Was good to run with someone else both to talk and push the pace a little. Had a break for a couple of minutes at both Vernon, Kiwi and Vic included in the time.
Friday Aug 24, 2012 #
Cycling 34:25 [4] 18.35 km (32.0 kph)
Sunday Aug 19, 2012 #
Running long (Mt Bruce ) 3:40:00 [2] 13.0 km (16:55 / km) +1650m 10:21 / km
shoes: LaSportiva Fireblade
Cora Lynn to bushline 50min
Bushline to Mt Bruce summit 47min
Mt Bruce down to saddle, up to Pt. 1672 6min down 26min up
Return 6.20 down, 20min up.
Down to Cass lagoon track 30min walking
Run down track to car 25min
Back from Cora Lynn to Bealey 9min
Was a good day out in the hills. Most of the time the effort was pretty easy but pushed harder going to 1672 and back plus running down the track and out. Feet held up pretty well, were taped over the blisters. Ate four muesli bars plus a couple of bits of chocolate.
Friday Aug 17, 2012 #
Running 50:00 [3] 8.5 km (5:53 / km) +250m 5:08 / km
shoes: LaSportiva Fireblade
Calves felt very heavy and sore, plus didn't have much energy. Blisters got sore towards the end though didn't seem to be any bigger or worse.
Thursday Aug 16, 2012 #
Note
(rest day)
Wednesday Aug 15, 2012 #
Strength (Core Work) 10:00 [0]
30 x Leg Raises each side
Running 41:00 [3] 9.0 km (4:33 / km)
shoes: Nike Free 5.0
Felt pretty good until I turned and had a couple of k's to home. Chose not to wear socks as thought that was sweet in the Free's but now have three blisters to show for that choice. Made the last bit a touch painful
Tuesday Aug 14, 2012 #
Spinbike/Rower 40:00 [3]
ahr:159 max:168
40min @ 159
Warm down 5min @ 124
Monday Aug 13, 2012 #
Running 53:00 [3] 7.5 km (7:04 / km) +400m 5:35 / km
shoes: LaSportiva Fireblade
Was blowing and raining the whole time which meant the OR Helium got a good first test and passed with flying colours.
Strength (Core Work) 10:00 [0]
30 x Leg Raises both sides
Front Bridge with 60 legs
Sunday Aug 12, 2012 #
Note
(rest day)
Saturday Aug 11, 2012 #
Running long 1:00:00 [3] 10.0 km (6:00 / km) +300m 5:13 / km
shoes: LaSportiva Fireblade
Up Harry Ell, around both the hills behind the Kiwi. Crater Rim to saddle before Huntsbury Spur then back around to Sugarloaf before coming back down through the park.
Was a great run, put in a fair bit of effort for the majority of the time. Enjoyed getting what felt like a longer run in though it appears that it wasn't as big as planned.
Strength (Core Work) 10:00 [0]
30 x Lying Leg Raises, both sides
Front Bridge with 50 legs
Friday Aug 10, 2012 #
Running (Treadmill ) 30:00 [4]
shoes: Nike Free 5.0
2min @ 0% then every 2min increase the incline by 2%. Speed 8kph.
Treadmill only went to 15% then upped the speed to 9 for 2min then up to 10 for 2min.
The wound the speed back to 8kph for 2min, 2min 10%, 2min 5%, 2min 0%.
Was a good session to slip in as I didn't have the most time. Am looking forward to a longer run tomorrow.
Thursday Aug 9, 2012 #
Note
slept:10.0 (rest day)
Strength (Core Work) 10:00 [0]
Wednesday Aug 8, 2012 #
Running hills 36:50 [4] 7.6 km (4:51 / km) +250m 4:10 / km
slept:4.5 shoes: LaSportiva Fireblade
Down 6.10
Pond to Gate 7.34
Down 5.45
First attempt at running hill reps so went up Huntsbury Spur from the pond to the summit road gate, was suffering on the climbs and descent was slower due to a very slippery track in places.
Changes in track as am aiming for ~1km with ~80-100m climb, have spotted another spot to do this next week
Running warm up/down 18:00 [2]
shoes: LaSportiva Fireblade
Tuesday Aug 7, 2012 #
Strength (Core Work) 5:00 [0]
Spinbike/Rower 40:00 [3]
ahr:164 max:174
20min @ 166
10min @ 157
10min @ 167
Warmdown 5min @ 132
Was planning on holding a higher HR for the full 40min but after 20min chose to back off for 10min. Was quite a good session
Monday Aug 6, 2012 #
Running hills 50:00 [3] 6.5 km (7:42 / km) +500m 5:33 / km
slept:7.0 shoes: LaSportiva Fireblade
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.
Feeling tired and slightly heavy, watching the marathon last night wasn't the best idea...
Sunday Aug 5, 2012 #
Strength (Core Work) 5:00 [0]
Saturday Aug 4, 2012 #
Strength (Core Work) 10:00 [0]
Friday Aug 3, 2012 #
Spinbike/Rower 40:00 [3]
ahr:162 max:171
Warmup 5min @ 132
40min steady @ 162
Warm down 5min @ 132
Good to get a session in before the weekend. Still need to watch less olympics and get to bed earlier.
Thursday Aug 2, 2012 #
Note
(rest day)
Need to get more sleep and watch less olympics in the evenings
Wednesday Aug 1, 2012 #
Running 55:00 [3] 7.2 km (7:38 / km) +450m 5:49 / km
shoes: LaSportiva Fireblade
Felt better running today, esp on the flat and slight uphill. Downhill is feeling a lot more secure even though was sliding around on the clay.
Calf was there but not an issue, will continue with self massage