Saturday, March 31, 2012

24km Medium Long Run

Distance:24.03 km
Avg Pace:5:21 min/km
Elevation Gain:210 m
Avg HR:157 (85%)
Max HR:170 (92%)
Long, hot run along the M7 cycleway. Bloody hard work. Drank nearly a litre of water and still felt dehydrated.  Did this a day earlier than scheduled because I'm working a full day tomorrow. Only had 5hrs today. First ice bath since October. Will see how I pull up. A bit sore left medial tibia.

Friday, March 30, 2012

Thursday, March 29, 2012

16km Aerobic Base Run

Distance:16.21 km
Avg Pace:5:24 min/km
Elevation Gain:267 m
Avg HR:145 (78%)
Max HR:173 (94%)
Nice run. Felt fitter compared to a few weeks ago, didn't feel like I was going to die on the hills. Felt strong the entire way except for a bit of soreness left calf which I'm off to have looked at now.

Wednesday, March 28, 2012

8km Recovery Pace Run + Strength: Week 4 Day 2

Distance:8.03 km
Avg Pace:5:50 min/km
Elevation Gain:90 m
Avg HR:137 (74%)
Max HR:151 (82%)
Easy run in the new Asics Hyperspeed 5's. They feel pretty good, very light, fairly firm, heaps of room in the forefoot. Not sure if thats good or bad yet as it seemed like there was a bit of movement. Probably need to get the lacing sorted better. Definitely feel more like a flat than the Adios. Was expecting them to be softer underfoot than they are. Pretty grippy. Felt like I wasn't collecting the heel on the ground as much as I would in the Adios. Will do a couple more easy runs before getting them out for the longer sessions. They feel like a quick shoe.

Asics Hyperspeed 5:

Weight: 200g (size 9)
Stack Height: Heel (21mm), Forefoot (15mm)
Strength: Week 4 Day 2
2 x 50 mountain climbers
5 x 5+5 20kg KB snatches on the minute
10 10 5 Reverse Push ups on rings
4 x 4+4 Lunges (20kg KB)
3 x 10 Romanian Deadlifts (20kg KB)
50 Toe raises
50 Wipers
30 sec on, 30 sec off abs; 2 x sit ups, left side sit ups, right side sit ups, 2 x plank, left side plank, right side plank, 2 x hollow rock (unable to hold for 30 sec)

13km Aerobic Base Run + 10x100m Strides + 12km Cycle

Distance:13.02 km
Avg Pace:5:21 min/km
Elevation Gain:201 m
Avg HR:148 (80%)
Max HR:168 (91%)
Pretty stiff and sore from Sunday.

followed by

10 x 100m Strides


12km Cycle

Distance:12.08 km
Avg Speed:25.4 km/h
Elevation Gain:161 m

Got some new foot cage things for the pedals and some ergo handlebar extension things which means I can get slightly more speed. Have to work harder though as well.

Sunday, March 25, 2012

21.1km Sri Chinmoy Centennial Park

Official Time:  1:40:33
73rd out of 128

Garmin Time:

Distance:21.62 km
Avg Pace:4:39 min/km
Elevation Gain:165 m
Avg HR:165 (89%)
Max HR:180 (97%)
Good day out. 3 x 7k loops. Told myself that this was just another long run - not a race, but the competetive urge took over and pushed myself. Got mis-directed and added an extra 400m (2mins - because I had to ask somehow what was going on), but anyway - my fault.

Overall I'm fairly happy considering that I've only been training properly for the last few weeks. I felt nice and strong during the second half and posted a 4:12k in one of the last km's. Felt like my form was decent and held despite the high HR. I think it gives me a good idea of where I'm at fairly early in the year and what I can build on. Just need to keep building the volume for the next few months.

Weekly Totals:

Running: 64.31km
Cycling: 41.24km
Strength: 2:15:00

Saturday, March 24, 2012

6km Recovery Pace Run

Distance:6.17 km
Avg Pace:6:00 min/km
Elevation Gain:72 m

Easy recovery run. Got to see the sun rise. Nice morning. Starting to get a bit cooler at about 13c this morning. Ran in the Nike Lunarfly again. Legs a bit dead feeling. Pretty excited about tomorrow - want to at least run a better time than my only other official 21.1k at Sydney in 2010 which was 1:45:45.

Friday, March 23, 2012

Strength: Week 3 Day 3 + 15km Cycle

4 min jog warm up then;

Walk on toes straight, heels straight, toes out, heels out, toes in, heels in - about 25m each
2 x 40 Mountain climbers
4 x 10+10 Single arm swings (20kg KB, rest between 2 & 3)
3 x 12 KB Double arm Clean & Jerk (20kg)
2 x 10+10 Bridges
3 x 10+10 Donkeys
50 toe raises
50 wipers
2 x 20 V-ups
2 x 25 Calf raises (20kg KB)

Jog, stretch cool down

Approx. 55min

Finally have been able to do three strength workouts in a week.

PM: 15 km Cycle

Distance:15.16 km
Avg Speed:22.2 km/h
Elevation Gain:193 m

Nice afternoon ride. Saw donkeys, alpacas and kangaroos.

Thursday, March 22, 2012

13km w/ 6km @ HMP + 14km Cycle
Distance:13.03 km
Avg Pace:5:00 min/km
Elevation Gain:52 m
Ran down in the Lowlands on the flat. Splits for the 6k - 4:47, 4:46, 4:46,  4:44, 4:50, 4:43 (average 4:46min/km) roughly held at 85-87% of max. I doubt that I can hold 4:45's for 21k - more likely 4:52's at a guess right now. Usual calf soreness. 

Finally had an encounter with a couple of farm dogs - all bark though. A lab cross looking thing came to have a look at me and I thought I was going to kick it because it was up under my heels. There was a little dog but it didn't venture across the road. So far thats been my only experience with dogs that are out of the yard. There's some nasty fuckers around here but are behind fences and so far I've only seen them when I'm riding.


Distance:14.07 km
Avg Speed:21.8 km/h
Elevation Gain:168 m

Wednesday, March 21, 2012

6km Recovery Pace Run + Strength Week 3 Day 2

Distance:6.01 km
Avg Pace:6:04 min/km
Elevation Gain:31 m
Avg HR:136 (74%)
Max HR:144 (78%)
Ran in the big, cushioned Nike Lunarflys as a strategy to try and let the feet and legs really get some recovery. Not a great shoe to run in. Actually haven't run in them since around this time last year probably.

PM: Strength

300m Jog warm up followed by - quick feet, high knees, butt kicks, kick throughs then;

2 x 30 mountain climbers
5 x 5+5 20kg KB snatches on the minute
2x10 reverse push ups (on rings)
4 x 4+4 Lunges (20kg KB)
3 x 10 Romanian Deadlifts (20kg KB)
50 Toe raises
50 Wipers
30 sec on, 30 sec off abs; sit ups, left side sit ups, right side sit ups, v-ups, 2 x plank, left side plank, right side plank, hollow rock, sit ups
2 x 20 Calf raises (20kg KB)

Tuesday, March 20, 2012

16km Aerobic Base Run + 12km Cycle

Distance:16.20 km
Avg Pace:5:27 min/km
Elevation Gain:256 m
Avg HR:153 (83%)
Max HR:179 (97%)
Had a bit of extra sleep last night, but still struggled to get up. Wasn't super pumped about heading out for 16k following Sunday's 21k - but still got it done. Legs were ok, bit flat and calves got a bit sore from the hills. Big blister on left pinky toe. Waiting for new shoes to arrive :)

Distance:12.01 km
Avg Speed:24.0 km/h
Elevation Gain:178 m

Monday, March 19, 2012

Strength: Week 3 Day 1

Strength: Week 3 Day 1

Jog 300m then;

Quick feet
3 x 30 Mountain climbers
1x10 Bridges
2x8+8 Single leg Bridges
2x10 Clam
2x10 Donkey kicks
1x10+10 Single Leg Lean forwards
2x25 Calf raises (20kg)
2x15 Push ups
50 toe raises
50 wipers

Cool down stretch, jog

Sunday, March 18, 2012

21km w/13km @ Marathon Pace

Distance:21.01 km
Avg Pace:4:58 min/km
Elevation Gain:187 m
Avg HR:161 (87%)
Max HR:176 (95%)
Actually a bit more like half marathon pace at the moment. Avg Pace for the 13k was 4:50min/km. HR was a bit high too so definitely not a pace I could sustain - even pushing closer to LT pace. Felt pretty done by 18k. I've got excuses but I think its mostly that I haven't regained fitness - and I really shouldn't be worried about that - but it's not pleasant seeing a drop in performance ever.

I went off the idea that marathon pace should be between 79% - 88% of HR max, however the 88% end is more for top athletes and I was quite often sitting at 89 - 90%. Should slow it down a bit if I'm to survive the runs.

Happy to get this run done despite waking at 4:50am and having to work 7.5 hrs today. Nice to run around the Parramatta River. Some guy asked me advice about starting out running - must have looked the part today. I didn't really know what I was talking about but just made something up anyway.

Weekly Totals:
Running: 60.09km
Cycling: 28.32km
Strength: 2 sessions

Time: 8:08:28

Saturday, March 17, 2012

8km Recovery Pace Run

Distance:8.09 km
Avg Pace:5:33 min/km
Elevation Gain:58 m
An easy run around Parra Park after work. Was using the Polar HR strap to see if it worked any better than the Garmin one - seemed slightly better but tended to drop and rise when I didn't really feel like I was. Might need a new battery.

Friday, March 16, 2012

Strength: Week 2 Day 2

Strength: Week 2 Day 2

3 min jog warm up
Drills: Marching, Skips, Butt Kicks, Quick feet
Walk on toes - straight, out, in
Walk on heels - straight, out, in
3x30 mountain climbers
4x10+10 20kg KB swings (2 sets then rest then 2 sets)
3x10 two handed clean and jerk 20kg KB
2x30 Lunges each leg (bodyweight)
50 toe raises
50 wipers
2x15 V-Ups

Jog and stretch cool down

Thursday, March 15, 2012

16km Aerobic Base Run + 15km Cycle

Distance:16.05 km
Avg Pace:5:24 min/km
Elevation Gain:251 m
Hamstrings are very sore post weights session - hard to stretch out. Calves a little but not as much. Really humid and overcast. Tried a few surges in the last 5k just for fun. HR monitor is playing up again - frustrating. Pretty tough run at times, fairly steep hills.

PM: 15k Cycle

Distance:15.16 km
Avg Speed:22.7 km/h
Elevation Gain:181 m

Wednesday, March 14, 2012

Strength: Week 2 Day 1 + 13km Cycle

Missed last Friday because of the flood situation and missed Monday because I was tired and hurting. Anyway, got a session in this morning instead of waiting until the evening.

300m Jog warm up followed by a few different drills - quick feet, high knees, butt kicks, kick throughs then;

3 x 30 mountain climbers
4 x 5+5 20kg KB snatches on the minute
20 push ups
3 x 5+5 Lunges (20kg KB)
3 x 15 Romanian Deadlifts (20kg KB)
50 Toe raises
50 Wipers
30 sec on, 30 sec off abs; sit ups, left side sit ups, right side sit ups, plank, left side plank, right side plank, hollow rock, sit ups, v-ups (was supposed to do 10 exercises...)
2 x 20 Calf raises (20kg KB)

Warm down


13km Cycle
Distance:13.16 km
Avg Speed:24.3 km/h
Elevation Gain:143 m

Tuesday, March 13, 2012

13km Aerobic Base Run + 8x100m Strides

Distance:13.01 km
Avg Pace:5:16 min/km
Elevation Gain:218 m
HR monitor started spiking about half way through but I reckon I averaged about 84% - when it was working I hit 97% going up one of the hills. Good run though, humid again, but seem to be adjusting to the humidity. Average pace slightly quicker than Sunday despite the hills. Downhills pull me along at a quicker speed than being on the flat (duh).

then 8x100m Strides

Hitting a relaxed quick pace between 3:35min/km and 3:53min/km.

Sunday, March 11, 2012

21km Medium Long Run

Distance:21.00 km
Avg Pace:5:19 min/km
Elevation Gain:104 m
Avg HR:153 (83%)
Max HR:169 (91%)
Very flat and very straight roads. Saw the biggest bull I've seen, a few horses, cows, market gardens. Running in the country. Nice misty morning, hot air balloon took off nearby. Saw two other runners at different times in front of me a fair way off, but lost them. So at least there's a few other runners around the place. More cyclists than runners though.

Legs a bit dead from the massage yesterday and actually started to get some ITB tightness on the right side which I don't usually get. Right glute was/is pretty tight - it didn't get massaged. Big toe broke through my sock and rubbed hard on the mesh of my shoe. Tiny bit bloody.

Weekly Total:

Running - 60.25km
Cycling - 32.25km

Pugh's Lagoon this morning

Saturday, March 10, 2012

6km Recovery Pace Run

Distance:6.07 km
Avg Pace:5:46 min/km
Elevation Gain:50 m
Avg HR:143 (77%)
Max HR:173 (94%)
Another easy run. Legs really need a massage, so am going to see Damien today. Hopefully don't get so beaten up its hard to run tomorrow. Real nice morning outside.

Friday, March 9, 2012

6km Recovery Pace Run

Distance:6.03 km
Avg Pace:6:04 min/km
Elevation Gain:73 m
Avg HR:137 (74%)
Max HR:149 (81%)
Very easy run. Legs are pretty sore.

Thursday, March 8, 2012

14km Aerobic Base Run + 12km Cycle

Distance:14.05 km
Avg Pace:5:08 min/km
Elevation Gain:208 m
Avg HR:156 (84%)
Max HR:171 (92%)
Much better run than I've had since getting back. Just felt much stronger. Could be that I ate a full breakfast this morning because it was raining and didn't have uni so ran later in the morning. Was doing 4:50's down the hill at about 81% HR and then 5:25's on the way back up at about 85%.


Distance:12.14 km
Avg Speed:24.3 km/h
Elevation Gain:135 m
Late afternoon spin. May well get killed on the roads up here. Was thinking about the difference between riding here and when I was at Ashfield. I did 12k on ONE single road, whereas from Ashfield to do that distance I'd pass through multiple suburbs, see the water and the Harbour Bridge etc. Here is nice too - mountains and empty space. But the cars are going about 100km/hr and not much room.

Wednesday, March 7, 2012

20km Cycle + Strength: Day 2, Week 1

Distance:20.10 km
Avg Speed:22.1 km/h
Elevation Gain:303 m
Avg HR:142 (77%)
Max HR:168 (91%)
Starting to feel like autumn.

PM: Strength Week 1 Day 2

Jog 3min warm up then

Walk on toes straight, toes pointed out, toes pointed in.
Walk on heels straight, toes pointed out, toes pointed in.
Quick feet
Butt Kicks
2 x 15 Mountain Jumpers
4 x 10+10 20kg KB Swings
3 x 10 Overhead 20kg KB press
20 Lunges each side
30 bodyweight good mornings
50 toe raises
20 wipers
2 x 10 V-ups
2 x 10 push ups

30 min total

Tuesday, March 6, 2012

13km w/ 4km LT Pace

Distance:13.10 km
Avg Pace:5:05 min/km
Avg HR:160 (86%)
Max HR:177 (96%)
Solid session, but have to realise I've lost a fair bit of fitness. Hit 4:30, 4:36, 4:38, 4:33 at about 91-94% HR Max which is a bit slower than I would like. Slow build. Calves are sorer than usual.

This morning. Cloudy, but bloody humid.

Monday, March 5, 2012

Strength Work: Day 1, Week 1

Strength Work:

Jog warm up then

3 x 20: Mountain Climbers
3 x 5+5: 20kg Kettlebell Snatches
20 Push ups
2 x 10+10: Single Leg Romanian Deadlifts (20kg KB)
2 x 5+5: Lunges (20kg KB)
2 x 20: Calf raises (20kg KB)
3 x 20sec: Hollow Rock
2 x 10: Sit ups

First strength session for a month so feel like I'm starting all over again. Aim is to hit 3 sessions a week.
Modifying this program: from Josh Everett.

Sunday, March 4, 2012

21km Medium Long Run

Hot, hilly and humid. Garmin ran out of battery right on the first k. Very unusual for me to forget to charge it - maybe it was a subconscious way of saying I didn't really feel like running. Anyway, toughed it out and pretty much knew the route I was going to take. Ended up with an Average pace of 5:29min/km which is a fair bit quicker than what I thought I was doing. Probably the few k downhill to the high school. Only a few people around doing exercise - 1 other runner from the Hawkesbury tri club (t-shirt) and a couple of cyclists. Everyone says g'day to each other which is a nice change from Sydney.

Still adjusting to the weather and the hills. I should be waking up earlier. Hopefully the hills hill toughen me up a bit. Will do the longer runs on the flat and the medium longs in the hills.

51.65km for the week + 30km on the bike.

Saturday, March 3, 2012

30 km cycle

Rode down to the river to see if it had flooded. Then rode up to Terrace Road Park and came home. Pretty wet and a lot of hills. Had quite a sore back by the end.  River isn't actually flooding anything, the water is not yet over the bridge.

Friday, March 2, 2012

8km Recovery Pace Run

Distance:8.06 km
Avg Pace:5:56 min/km
Avg HR:141 (76%)
Max HR:156 (84%)
Nice and easy in the rain. Just kept it close to home as I didn't want to hit too many hills. Fitness is down, should be around 5:40 - 5:30k's for this level of intensity.