Training Log Archive: RowanIn the 7 days ending Sep 9, 2012:
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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.
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
Hopefully legs feel better for tomorrows long run
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
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
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.
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
30 x Lying Leg Raises
Front Bridge with 50 moving legs
Monday Sep 3, 2012 #
Note
(rest day)