Saturday, June 30, 2012

8km Recovery Pace Run

Distance:8.03 km
Avg Pace:5:29 min/km
Elevation Gain:98 m
Avg HR:141 (75%)
Max HR:151 (81%)
Stunningly clear and beautiful morning. Out the door at 6:30 just prior to sunrise, but light enough not to need a torch. Knee just has that dull achey feeling again, think I need to McConell tape rather than KT tape.

TdF starts tonight, no idea who will win, hopefully Cadel, but who knows.

Friday, June 29, 2012

32km Cycle + Strength

Distance:32.05 km
Avg Speed:27.4 km/h
Elevation Gain:318 m
Longer ride, although had 30mins right in the middle to catch up with a mate. Back is feeling a bit uncomfortable and I think the gears need a bit of a fine tune. A tad harder to climb due to the gearing and getting used to the positioning. Average speed is up by about three or four k's an hour. Quicker downhill and on the flat but not much quicker going up hills.


Squat 65 65 65 65 65
Pull ups 5 4 4
SL Descending Squats 20+20 20+20
SL Box jumps 15+15
Hollow Hold 3x30sec holds

In the gym about 90mins after the ride so feeling a bit dead.

Thursday, June 28, 2012

15km Aerobic Base Run + 15km Cycle

Distance:15.02 km
Avg Pace:4:44 min/km
Elevation Gain:232 m
Avg HR:154 (82%)
Max HR:175 (94%)
Scheduled 14k, but went a bit far away. Stopped and cooled down with about 700m slow jog. Have finally updated the garmin to have HRR% and updated max HR up by 2 beats. Makes a difference to the max% I see now. Apparently HRR is more accurate so I'll try use that to gauge things. Felt like I was goinng a touch hard but percentage was lower, whatever... Good pace over the hills.

Had a differnt taping technique shown to me yesterday, but didn't seem to be as effective so will go back to what I was doing. Could feel my knee being a bit weird again. Ice etc etc

PM: Cycle

Distance:15.09 km
Avg Speed:28.5 km/h
Elevation Gain:65 m
New bike :) Much easier to sit around 30k an hour on the flat. Still getting used to the drop bars. Gearing could probably be better, but can't really complain given the price.

Hit the gym straight after for -

Deadlift: 80 80 80 80 80
Single leg bridges: 2x15+15

Tuesday, June 26, 2012

13km Aerobic Base Run

Distance:13.01 km
Avg Pace:4:51 min/km
Elevation Gain:190 m
Avg HR:157 (84%)
Max HR:179 (96%)
Nice run, probably a touch too hard and hilly. Knee felt good, although every now and then I get a little twinge and think 'fuck-I've hurt it' but then it goes away. A little achey after through the day. Need to keep up with the fish oil. Massage tomorrow and picking up a new bike for cross training.

Monday, June 25, 2012

Strength W3/D1

Bench press 55 55 55 55 50 Single leg descending squats 2x20 each side Squats 60 65 65 65 60 Bent over rows 15kg 3x10 each side Plank 1:30, 30sec rest, 1:00

Sunday, June 24, 2012

21km Medium Long Run

Distance:21.02 km
Avg Pace:4:58 min/km
Elevation Gain:318 m
Avg HR:154 (82%)
Max HR:177 (95%)
Good run. Probably should have been on the flat. Felt the knee a little bit, almost nothing. Happy to be close to back. Start the three month program to Sydney on Tuesday.

Weekly Totals:

Running: 58.43km
Cycling: 17.23km
Strength: 2hr 10min

Total Time: 7:46:11

Saturday, June 23, 2012

6km Recovery Pace Run

Distance:6.30 km
Avg Pace:5:34 min/km
Elevation Gain:94 m
Easy, slow run to try and work out some of the tightness. Test is tomorrows long run.

Friday, June 22, 2012

14km Aerobic Base Run + Strength

Distance:14.05 km
Avg Pace:4:57 min/km
Elevation Gain:226 m
Awake at 4:30am and couldn't get back to sleep, so out of bed at 5am and out the door at 6. Was so warm compared to the last few days: 15c as opposed to 4c. Windy and cloudy, and the sun doesn't rise until 7 so I grabbed the headlight I use on the bike for a little handheld torch. So weird running when you cannot see where your feet are landing. Only once did the road catch me and nearly rolled an ankle. Probably the best time to run as the weather has been shit the rest of the day and got to see a great sunrise heading back home.

Mid Morning: Strength

Bench Press (50-52.5-52.5-52.5-52.5)
Squat (60-60-60-60-60) May have done one extra set, lost count, but definitely five.
Dips (6-4-5-5-5)
Single Leg Box Jumps 3x12
L-sit practice

Guy in squat rack doing shrugs with belt, gloves and grips. Pisses me off. There's only one squat rack god damn it. Box jumps were pretty tricky, smallest box available - about 10cm high.

Wednesday, June 20, 2012

7km Recovery Pace Run + Strength

Distance:7.02 km
Avg Pace:5:13 min/km
Elevation Gain:74 m
Pretty good, slow, easy run. KT taped - no drama. Cold morning but bloody nice to be out there. 

Midday: Strength

Was reading Keith Livingston's book about Lydiard training systems and he talked about going heavy, rather than extended reps to target fast twitch fibres at the same time as being alactic. So off it was to the gym with a plan of doing heavier 5x5 work.

Deadlift (60-70-80-80-80)
Bench Press (50-50-50-50-50)
Single leg bridges 3x12
Pull ups (5-5-4)
Single leg descending squats 2x20
Hollow Rock Holds 3x30sec

Felt good to be lifting 80kg, it has been a while. Felt like I had a solid work out.

Tuesday, June 19, 2012

10km Aerobic Base Run

Distance:10.04 km
Avg Pace:4:50 min/km
Elevation Gain:123 m
Taped the knee McConnell style and felt pretty good. Constantly aware of the knee, maybe because of the tape and also my hypersensitivity. Overall good though - had only planned 8k and went for 10. Goal is to be able to complete this week pain free with a 21k long run. Hopefully a 55-60km week.

About 5 degrees this morning - still t-shirt and shorts weather though. When its minus 5 I'll bring out the trackies again.

Monday, June 18, 2012

17km Cycle + Strength

Distance:17.23 km
Avg Speed:24.4 km/h
Elevation Gain:203 m

PM: Strength

3x10 Squat (40kg-40kg-45kg)
3x10 Bench press (40kg)
3x15 Lunges (12kg) Seem to be irritating the knee
4x15 Rows (20kg then 3 x 25kg) easily go heavier
2x20 Single leg descending squats
Plank 1min, Left Side plank 30sec, Right side plank 30sec, Plank 1 min, Hollow Rock 30sec

Sunday, June 17, 2012

13km Aerobic Base Run

Distance:13.05 km
Avg Pace:4:45 min/km
Elevation Gain:54 m
Avg HR:156 (83%)
Max HR:178 (95%)
On the comeback trail. One hour run, reasonable pace, tiniest bit of discomfort just at one hour - would have continued otherwise. Beautiful clear, sunny morning on the Lowlands.

Saw a couple of runners out. Including one guy who was running while his kid rode a horse along side. Richmond - usually something interesting going on.

Weekly Totals:

Running: 29.15km
Strength: 1hr 20mins
Elliptical (!?): 30mins

Time: 4:12:07

Friday, June 15, 2012

5km Aerobic Base Run

Distance:5.01 km
Avg Pace:5:07 min/km
Elevation Gain:50 m
Another 5k - 3 days consecutively, no pain, but obviously a looooong way from where I want to be. Same tape on the knee as yesterday.

Legs, mostly hammies, are beat up from the weights still. Dropped a 3:45 last km just to see what it was like. Not fit or fast enough to hold that for more than one km at the moment.

Day off tomorrow then see how I go with a 10-12k on Sunday. I'm not 100% on how to build back up, so maybe 7k loop and then see how I feel. Really have to be disciplined to stop if I feel pain.

Thursday, June 14, 2012

6km Aerobic Base Run
Distance:6.03 km
Avg Pace:5:07 min/km
Elevation Gain:74 m
Taped the knee with Kinesiotape and headed out. Felt quite good and felt as though I could have continued running. Have a massive exam tomorrow and all I think about is running.

Hamstrings and lower back a bit sore from the deadlifts. Hate the initial adaptation phase.

Mid Morning Strength

2x5 Pull ups
3x12 Lunges (8kg)
3x10 SL Squats
3x12 Step ups

Wednesday, June 13, 2012

5km Aerobic Base + Strength
Distance:5.03 km
Avg Pace:4:43 min/km
Elevation Gain:77 m
Getting back into it. Tiny, tiny bit of discomfort right towards the end. Think I need to work out how to tape properly. I think if I'd gone for another few km I may have flared it up. Iced after. Really, really hoping to be back at normal by the end of next week. Probably over optimistic.

Have got a whole bunch of running books to read when exams are done. Including Rob de Castella's bio 'Deek', Keith Livingston's 'Healthy Intelligent Training' which is all Lydiard and Tony Benson's 'Run with the best' - a touch too elite athlete for me, but still some great workout ideas (again massive Lydiard influence)

I'm also joining UTS Norths Athletics with the intention of racing on the track, hopefully avoiding coming last, in the 1500m and 5000m. Jesus.

Mid Morning:

Hit the gym - again no real structure. Was pretty sore after Monday.

3x10 Bench Press (40kg)
3x10 Deadlift (50kg)
3x12 DB Bent over row (15kg)
3x10 Lunges (8kg)
3x10 SL Squats
2x1min Plank
1x30sec plank each side


30mins on the elliptical

Thought it might be more like running than the bike. Could feel the little bumps through my NB Minimus which annoyed the hell out of me.

Monday, June 11, 2012


Headed off to join the local uni gym today. Attempted to do some barbell squats and my legs felt crampy after one set of 40kg. What a pussy.

No structure yet.

2x10 Barbell squat (20kg)
1x10 Barbell squat (40kg)
3x10 Single leg squats (bodyweight)
3x10 Lunges (bodyweight)
3x10 Bench press (40kg)
Played on the leg extension machine - 3x10 90-60 degree ROM- heavier, 3x10 30-0 degree- light (straight leg) single legs
2x30sec plank
1x30sec side plank each side

NB: Weights include barbell

Sunday, June 10, 2012

50km Cycle

Distance:50.03 km
Avg Speed:24.4 km/h
Elevation Gain:485 m
Substituted 2hr ride for 2hr run. Cross training week because of the knee. I think this is the longest ride I've done. Quads felt it. Bloody freezing - hands and feet were painful, probably only about 6 degrees.

Weekly Totals:

Running: 12km
Cycling: 94.41km

Time: 4:54:26

Thursday, June 7, 2012

12km Aerobic Base Run

Distance:12.03 km
Avg Pace:4:46 min/km
Elevation Gain:155 m
First run in the New Balance 1400's - nice shoe, think I'll be happy with them. Probably a little softer than I've been used to which is a good thing.

30mins before I had knee issues today - told myself I should have done 8k but pushed it out to 12km. Was 6km from home so had no real choice but to finish it. Nice morning - ran the opposite direction to what I normally do and felt very much like being out in the country.

Wednesday, June 6, 2012

24km Cycle

Distance:24.24 km
Avg Speed:23.9 km/h
Elevation Gain:286 m
Riding in the cold and wet. Better than nothing. I wish I had a comfortable bike.

Got my new New Balance today - but cant even try them out yet. They feel pretty good, bit snug, but hopefully more forgiving than the adios 2. Seem more flexible. Maybe try them for a short jog tomorrow.. or Friday

Tuesday, June 5, 2012

20km Cycle

Distance:20.13 km
Avg Speed:22.6 km/h
Elevation Gain:272 m
Have made the decision to cross train for a bit while the knee settles down. Will re-think how I'm going to prepare for Sydney in September.

Sunday, June 3, 2012

24km Long Run
Distance:24.01 km
Avg Pace:4:55 min/km
Elevation Gain:101 m
First run longer than one hour in two weeks. Knee taped again, still problems there but more niggle than injury at the moment. Glad to get through a nearly two hour run. Knee sore after, but not quite as bad as the other day.

Held a reasonable sub 5min pace for 22k. Got to focus, strengthen and run pain free again. Had a painfully cold ice bath for recovery.

Weekly Totals:

Running: 55km
Cycling: 18km

Time: 5:31:21

Friday, June 1, 2012

7km Aerobic Base

Distance:7.01 km
Avg Pace:5:03 min/km
Elevation Gain:67 m
First run in two weeks where it was really tolerable, pain comes and goes, but was definitely managable. Bloody sore after though.