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Training Log Archive: Rowan

In the 31 days ending Oct 31, 2012:

	activity	#	time	miles		km		+m
	Running	11	12:29:31	61.36		98.75		3750
	Cycling	2	2:02:00	36.75	(18.1/h)	59.15	(29.1/h)	200
	Mountain Biking	1	15:00
	Strength	1	9:00
	Total	15	14:55:31	98.11		157.9		3950
	[1-5]	14	14:46:31
averages - weight:69.6kg

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Monday Oct 29, 2012 #

7 PM

Running hills 1:13:00 [3] 14.35 km (5:05 / km) +450m 4:24 / km
shoes: LaSportiva Fireblade

Run while Mum went for a walk. Up Hackthorne and Harry Ell to the Kiwi then up and over to Worsley and back down to the bottom.

Takahe in 12.15, Kiwi in 30.15

Friday Oct 26, 2012 #

8 AM

Mountain Biking (Commute) 15:00 [3]

Wednesday Oct 24, 2012 #

Cycling 1:00:00 [3] 27.9 km (27.9 kph) +200m

Ride over to the hill. Went up Hackthorne Rd till just past the Takahe the abandoned the climb.

Lungs were burning, haven't felt quite like that in a while. Takahe in 8.15

Tuesday Oct 23, 2012 #

Running 19:50 [2] 4.3 km (4:37 / km)
shoes: Nike Free 5.0

Didn't feel very strong. Glad I got out the door to stretch the legs, unsure if I'll run tomorrow

Friday Oct 19, 2012 #

Cycling 1:02:00 [3] 31.25 km (30.2 kph)

Decided not to run today, legs feel a little inflamed in the shin so went for a ride instead. Needed to get out of the house for a bit to have a break from painting.

Rode out to Coutts Island Rd end and back. Picked the wrong direction to ride as was planning on returning with the wind but instead had a bit of suffering to return home.

Plan to ride more again, both to increase the leg strength and do longer efforts and to decrease the injury risk.

Wednesday Oct 17, 2012 #

6 PM

Running race 19:47 [5] 5.0 km (3:57 / km)
shoes: Asics Gel DS Trainer

Second of the 5km series. Went out slower then last time and just seemed to slow down... Last km was very painful and ground out to the finish.

Splits:
3.41
3.45
3.55
3.59
4.26

Saturday Oct 13, 2012 #

10 AM

Running 28:30 [2] 4.0 km (7:08 / km) +200m 5:42 / km
shoes: LaSportiva Fireblade

Run up to the saddle and back down again. Was feeling quite heavy and unmotivated as I ran into the rain so decided to save the effort for another day. Might try to run tomorrow arvo instead.

Friday Oct 12, 2012 #

Note
(rest day)

Thursday Oct 11, 2012 #

Running 1:00:00 [3] 8.7 km (6:54 / km) +500m 5:21 / km
shoes: LaSportiva Fireblade

Wednesday Night Run. Was pretty easy after yesterdays 5km. Legs felt pretty heavy and didn't have much of a second gear.

Wednesday Oct 10, 2012 #

Strength (Core Work) 9:00 [0]

3 x 60s Bridge Complex

6 PM

Running race (Frontrunner Series) 18:54 [5] 5.0 km (3:47 / km)
shoes: Asics Gel DS Trainer

Was feeling ok beforehand and during the warmup.

Started slower but then chose to drift forwards. Hit the wall on km 4 and suffered slowly to the end. Quite a bit off the 18.06 that I ran in the past.

Spilts
3.30
3.43
3.48
3.49
4.02

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Asics Gel DS Trainer

Tuesday Oct 9, 2012 #

3 PM

Running 51:00 [3] 11.2 km (4:33 / km)
shoes: Nike Free 5.0

Same run as last week, felt much better and calves didn't feel real tight.

Went through the gate at the reserve in 26.30.

Warmed down and did some stride-outs at the park, looking forward to the 5k tomorrow.

Saturday Oct 6, 2012 #

Running long 4:55:00 [2] 20.0 km (14:45 / km) +2000m 9:50 / km
shoes: LaSportiva Fireblade

Went for a wee adventure around Mt Thomas. Up to the summit then along the tops to Whare track, down to pinchgut hut and back up to the main ridge via cattle peak route. Once more atop the ridge, we headed along and dropped back down wooded gully track and back to the car.

Legs felt quite tired towards the end of the trip but now feeling quite a bit better.

Summit 49 min
Hut 1.58 hrs
Bob's Camp Biv 3.10 hrs
Carpark 4.55 hrs

Friday Oct 5, 2012 #

Note
(rest day)

Thursday Oct 4, 2012 #

4 PM

Running intervals 12:00 [4]
shoes: Nike Free 5.0

Was planning on doing 5 times: 3 min hard, 1 min easy.

Got to the end of the third and threw in the towel so only did 3 sets.

Running warm up/down 20:00 [2]
shoes: Nike Free 5.0

To Nunweek and then off to the Givens afterwards

Wednesday Oct 3, 2012 #

Running hills 1:20:00 [3] 12.0 km (6:40 / km) +600m 5:20 / km
shoes: LaSportiva Fireblade

Wed Night Run with the O' crew. Pace was pretty easy up Rapaki and then over Vernon. Was keeping with Tane and ran the whole bit but he pulled away towards the top.

Good run. Felt pretty good and legs much less stiff then expected after the work in the warehouse

Tuesday Oct 2, 2012 #

5 PM

Running 51:30 [3] 11.2 km (4:36 / km)
weight:69.6kg shoes: Nike Free 5.0

So after four days of not training, I thought that I really should do something. Haven't been sleeping very well so was feeling very tired and unmotivated post weekend.

Was a good run, calves got a bit tight but now feel looser and will see how they are tomorrow.

Want to get more consistancy in my training leading to consistent running and to do a few races

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