Thursday, June 30, 2011

5km Recovery

Avg Pace: 5:14min/km

My left calf and shin are feeling terrible despite two ice baths yesterday. Time to get a massage I think! Ran it down at Bicentennial Park so a bit of a change in scenery.

Logged 275km in June - highest volume this year since February which I think was 220km

Wednesday, June 29, 2011

5 x 1km Intervals

5 x 1km Intervals 3min recovery


Wasn't sure if I was going to be able to get through this one. My left calf and shin have been pretty sore since Sunday's tempo. Anyway, got through a not-so-pleasant session and followed with an ice bath so am feeling ok at the moment.

Tuesday, June 28, 2011

13km Base Run

Problems with the satellite, but I think avg pace was around 5min/km. Legs felt pretty tired. Calves are tight (as usual).

Sunday, June 26, 2011

7km Tempo

7km Tempo


Same lower limb discomfort as last time I did this session. Gotta work out what I'm doing to cause this when I run at this speed on concrete.

Have logged 75km for the week which is my highest volume week ever.

10km Recovery Run

Avg Pace: 5:27min/km

Felt good at first and then yesterdays fatigue really set in.

Friday, June 24, 2011

27km Base Run

Avg Pace: 5:08min/km

Nice run around the two bays. Started out a bit stiff but warmed into it. Few niggly bits and a fair bit of fatigue towards the end. Had one gel at 16km but felt pretty strong throughout. Happy at this point in time with where I'm at.

Wednesday, June 22, 2011

4 x 1km Intervals

4 x 1km Intervals 3min recovery


Good, tough interval session. Happy with the times, maybe pushing a bit hard.

Sunday, June 19, 2011

24km Progression Run

Avg Pace: 4:56min/km

Supposed to be pace pace run for half and then 'progress' the pace eventually finishing up at half marathon pace in the last km. Didn't quite work out, but hit a 4:29 at 21km - ended up being 2min quicker than the half I ran last year. Got pretty tired at 21km as I didn't eat or drink at all during that time.

Logged 72km for the week and feel ok. Second biggest week for the year - last time I hit 74km I didn't cope well. Hope too keep hitting a bit of volume.

Friday, June 17, 2011

7km Tempo

7km Tempo


Avg Pace: 4:23min/km

Was aiming to hold 4:21 pace throughout which was bloody hard work - especially as there was another killer headwind at points which made it feel like I was running against a wall. Had really sore lower limbs, particularly left front shin. Probably shouldn't have run after getting a massage earlier in the day. First real tempo run for the year.

Wednesday, June 15, 2011

3 x 1km Intervals

3 x 1km Intervals 3min recovery


Never felt quite on top of things today. Too wet to run on the track so did the intervals around the bay. First Interval had some small hills, second was slightly downhill and third was pretty flat but ran straight into a fairly decent headwind which made it hard work.

9km total with warm up and cool down.

Tuesday, June 14, 2011

12km Base Run

Avg Pace: 5:03min/km

Another ordinary morning for running. Had to stretch out at 4k because my right shin got pretty tight, was fine after that. Still have a niggling left calf, actually both calves are just annoying - probably still recovering from Saturday's 26km.

Sunday, June 12, 2011

10km Recovery Run

Avg Pace: 5:31min/km

A wet ordinary morning. Really just wanted to see how the legs had pulled up after yesterdays effort. First five k were pretty good, then the legs just got heavy. Nice to be out in the inclement weather.

Logged 57km for the week.

Saturday, June 11, 2011

26km Base Run

Avg Pace: 5:03min/km

This is the longest run I have done so far. Felt reasonably good, pace was ok. Could definitely feel the fatigue setting in, but hopefully with a bit more prep and nutrition/hydration I can offset that a bit further. Not a bad training week considering I did a sub-20min 5k and a long run like this. No intervals this week though which was a bit of an aberration from the program.

Recovery: Big double espresso milk, ice bath, new zoot compression socks and 2xu tights over the top. Got a massage stick too which seems to be really good for the calves.

My guess at this stage is that the Coastal Classic is going to be postponed due to weather issues. Have to wait and see. I'm ready for it, but not fully prepared for the journey to get there etc. But that's just because I am a lazy mf.

Thursday, June 9, 2011

5km Time Trial

5km Time Trial
19:42 (PR)
Avg Pace: 3:56min/km
Avg HR: 174 (approx)
Max HR: 184

Very solid hit out. First time trial since I started training. Previous PR was 21:25 on a hilly course. This was done on the oval at Pratten Park. A bit soft underfoot - so I wonder what I could do on a synthetic track.

Tuesday, June 7, 2011

12km Base Run

Avg Pace: 5:05min/km

Heavy legs. Still recovering from a minor cold. Just keep getting through.

Sunday, June 5, 2011

15km Base Run

Avg Pace: 4:58min/km

Legs feel shit. Took about 8km to warm them up - left calf goddamn you...

Overall pretty happy to have gotten 50km this week. Probably coming down with something too. I don't know how you would work full time and punch out 100km a week.

Friday, June 3, 2011

12 x 400m Intervals

12 x 400m Intervals 3min recovery

1:27 (3:39min/km)
1:26 (3:35min/km)
1:26 (3:37min/km)
1:29 (3:42min/km)
1:28 (3:41min/km)
1:27 (3:38min/km)
1:26 (3:35min/km)
1:28 (3:41min/km)
1:31 (3:47min/km)
1:27 (3:39min/km)
1:28 (3:41min/km)
1:26 (3:36min/km)

Mentally as well as physically challenging. Fairly consistent pacing - not as fast as last week, but this week has been very tiring. Happy just to have gotten the training done really.

Wednesday, June 1, 2011

4 x 1600m Intervals

4 x 1600m Intervals 2min recovery

6:45 (04:11min/km)
6:47 (04:13min/km)
6:52 (04:15min/km)
6:46 (04:12min/km)

Not too bad after almost 8hrs on the feet. Certainly felt it in the soles though. Pretty consistent times - was aiming at 4:10's but its fine I think.