Tuesday, July 31, 2012

5x1000m w/2min recovery

Distance:15.00 km
Avg Pace:4:55 min/km
Elevation Gain:116 m
Avg HR:147 (79%)
Max HR:176 (94%)
Intervals were: 3:30.3, 3:35.5, 3:35.2, 3:37.1, 3:39.1

First interval session for the year. I think 3:30 is the quickest I've ever done a km in. Ran out of steam by the last interval. Hopefully get a bit more speed in the legs and get used to running with a higher HR.

Cold and breezy at the 'track'
Monthly Totals:

Running: 334.89km (27:08:13)
Cycling: 201.63km (8:29:18)
Strength: 45mins

Total Time: 36:22:32

Second biggest volume month I've done. The most was 362 way back in October last year after the marathon. Just need to stick with the plan and stay injury free.

Monday, July 30, 2012

22km Cycle

Distance:22.46 km
Avg Speed:24.0 km/h
Elevation Gain:239 m
Easy ride (mostly) to start the week. Need gloves, fingers hurt from the cold.

Sunday, July 29, 2012

28km Long Run

Distance:28.03 km
Avg Pace:4:46 min/km
Elevation Gain:338 m
Avg HR:150 (80%)
Max HR:167 (89%)
Good run. No nutrition on run, just water. Banana, two biscuits and a cup of coffee prior. Legs getting a bit tired at the last few km. Have ended up with some blistering on the left foot now, in such a strange spot. I think the socks are failing me. Had to re-adjust the right shoe as I was getting some pain on the top of the foot. The never ending drama of foot wear and care. Finally lost the toenail from about three months back.

Cold at the start, probably about 2 - 3 degrees(?) BOM says it was 0.3 at 7am in Richmond. Was just out in the singlet and shorts and it didn't feel quite that cold. Beautiful weather today. Happy enough.

Weekly Totals:

Running: 70.06km (5:34:27)
Cycling: 61km (2:36:51)

Total Time: 8:11:18

Again no strength work, I keep saying I'm going to get stuck into the strength but I'm not - same way I keep saying I'm going to eat properly and don't.

Saturday, July 28, 2012

8km Recovery Pace Run

Distance:8.01 km
Avg Pace:5:01 min/km
Elevation Gain:157 m
Easy run after watching the London 2012 Olympic opening ceremony. Gonna be a good two weeks.

Friday, July 27, 2012

12km Cycle

Distance:12.42 km
Avg Speed:23.1 km/h
Elevation Gain:145 m
Rode to the local park to do some drills and strength work only to find an athletics carnival going on. Killed my miniscule motivation for getting some strength done.

Thursday, July 26, 2012

14km w/6km LT Pace + 32km Cycle
Distance:14.00 km
Avg Pace:4:38 min/km
Elevation Gain:54 m
Tough, but not crushingly so like the last couple of LT runs. Avg Pace of 4:07min/km which is a touch quicker than previous. Feel a bit fitter, despite feeling pretty tight after yesterday. 

Wore injinji socks which I haven't done for a while with blistershield inside, foot felt fine today even though the foot seemed to be sliding around too much. 


Distance:32.45 km
Avg Speed:23.6 km/h
Elevation Gain:396 m
I really hate climbing on the bike. It hurts.

Wednesday, July 25, 2012

20km Medium Long

Distance:20.01 km
Avg Pace:4:47 min/km
Elevation Gain:290 m
Waited for a few hours for the heavy fog to dissapate before running which meant I had a bit of food in the stomach. Ran down the hill to Nth Richmond and back up again. Happy to hold close to 5min k's (just under mostly) for the 6k uphill section.

Legs are feeling heavy, right foot is still annoying me where the blister has been.

Tuesday, July 24, 2012

16km Cycle

Distance:16.13 km
Avg Speed:23.0 km/h
Elevation Gain:241 m
Yesterday was a complete day off, today just a short ride up the hill. Basically having an easy week before starting next weeks slightly higher intensity work.

I've let the gym membership run out so not sure what I'm going to do there. Soft.

Sunday, July 22, 2012

30km Long Run

Distance:30.02 km
Avg Pace:4:45 min/km
Elevation Gain:361 m
Avg HR:154 (82%)
Max HR:169 (90%)
Program called for a 29km long run and I planned it perfectly, hitting 29km right on my doorstep, but thought 'Why not 30km?' I like rounded numbers. So 30 it is. Much hillier than all my previous long runs which I usually do on the flat. Not that much slower either. the quicker downhills make up for the slower uphills. Took a powerbar gel at 10km and 21km which is also the first time I've really structured some nutrition into the long run this year. Kept me feeling stronger towards the end.

Body felt mostly ok. Didn't tape the foot, just used blister shield - might need to double the dose. Can feel every bit of gravel beneath my feet towards the end. Cooler weather with some stronger wind at times as well as a tiny bit of drizzle. Wifey made me recovery pancakes with ice cream and banana. Win.

Weekly Totals:

Running: 81.20km
Cycling: 63.36km
Strength: 25mins

Total Time: 9:32:12

Bit of extra cycling this week. Lazy, again, with the strength work. Happy with the running. Shorter recovery week this week before launching into some intervals which I'm looking forward to.

Saturday, July 21, 2012

8km Recovery Pace Run
Distance:8.02 km
Avg Pace:5:29 min/km
Elevation Gain:167 m
Felt ordibary. Left leg junky and right foot still pissing me off. Gonna stuggle through 29k tomorrow. Used tape plus blistershield, but tomorrow I'm just going to go with the blister shield. Feel like the tap is causing problems under the crease between the toes and forefoot. So fucking annoying.

27km Cycle

Distance:27.63 km
Avg Speed:24.2 km/h
Elevation Gain:395 m
Avg HR:125 (67%)
Max HR:160 (86%)

Seat nearly came off, slid back and had to ride with it poking up my ass for 4k. Not fun. Still trying to get the fit right, back is getting sorer than I think it should be.

Thursday, July 19, 2012

19km Medium Long + 22km Cycle

Distance:19.02 km
Avg Pace:4:44 min/km
Elevation Gain:255 m
Felt pretty good. Hills got me, as does running without any water. Weight before: 70.9kg, weight after 69.3kg. So fair bit of fluid lost. Stayed up to watch the Tour de France last night. Went to bed at about 12:30 when Cadel started going backwards on the last climb. A real shame.

Taped the bottom of my foot using Leuko tape - still had some discomfort, but at least that tape sticks. Hoping for the 2toms soon, maybe that will help.


Distance:22.69 km
Avg Speed:24.9 km/h
Elevation Gain:83 m
Gotta try and get the bike set up better. Back is uncomfortable.

The 2toms has arrived and I have gotten some Tincture of Benzoin which is supposed to make the tape stick to the bottom of my feet. Blisters and hot spots begone!

Wednesday, July 18, 2012

16km w/8km LT Pace

Distance:16.01 km
Avg Pace:4:40 min/km
Elevation Gain:72 m
Avg HR:155 (83%)
Max HR:174 (93%)
Another killer session. Just destroyed me and shuffled the last 4km back to the start. Averaged around 4:12 pace for the 8km, so pretty much the same as last LT run over 6k, although last time there was faster and slower km's.

Winter on the lowlands.

Tuesday, July 17, 2012

8km Recovery Pace Run + 13km Cycle

Distance:8.14 km
Avg Pace:5:20 min/km
Elevation Gain:100 m

Easy, easy run. Beautiful crisp, clear winter morning. We've had an incredible few days of weather. Good to be alive and taking it easy.

Distance:13.04 km
Avg Speed:26.7 km/h
Elevation Gain:191 m
Afternoon spin, legs feeling a bit tired after getting a massage today.

Monday, July 16, 2012


Very quick strength session. Feeling lazy.

Seated Leg Press: 5x10 - 55 65 75 85 95
Kettlebell Shoulder press: 3x10 12kg each hand
SL Descending Squat: 20+20 x 2
Sit ups: 2x20 on ball
Hollow Rock hold: 3x15secs

Sunday, July 15, 2012

27km w/16km @ MP

Distance:27.06 km
Avg Pace:4:39 min/km
Elevation Gain:150 m
Avg HR:159 (85%)
Max HR:174 (93%)
Incredibly hard run. Had a real struggle to maintain goal marathon pace. Again, I'm starting out too hard. Average pace overall for the 16k is 4:27min/km. Bought 2nd skin yesterday and put it on last night. Didn't really hold in place and when I took my sock off it was all over the place. Have orders 2Toms blistershield powder. I don't think it's re-blistered but its tender past about 15k and feels like its going to blister. Massive hole in my foot now where the skin has come away.

Probably not quite recovered from doing an 18k on friday night.

Another one in the bank though.

Weekly Totals:

Running: 72.16km
Cycling: 12:36km
Strength: 20min

Total Time: 6:49:24

A bit down in time because I haven't had a chance to get out on the bike, or get in the gym. Next few weeks I'll hopefully get that extra bit of supplementary training done. Happy to have done two consecutive weeks of 72km.

Saturday, July 14, 2012

8km Recovery Pace Run

Distance:8.03 km
Avg Pace:5:29 min/km
Elevation Gain:97 m
Started out very slow and stiff. Beautiful morning down on the Parramatta River. Another day full of shit food. My Cherry Ripe streak must end tomorrow. I think I managed about six days in a row.

Friday, July 13, 2012

18km Aerobic Base Run

Distance:18.02 km
Avg Pace:5:02 min/km
Elevation Gain:295 m
Early evening run. Attached the red LED flashing light to the back of the visor and had the hand held torch and off I went. Realised I had forgotten to tape the knee about a km in, but decided to live life on the wild side and just run without it. Knee held up ok, a bit twingey here and there, but mostly fine. Blistered foot seemed ok, bit sore after an hour or so.

Started getting GIT probs at 9km and ran back up the hill with intermittent crampy feelings until I was able to bolt in through the door to the toilet back home at 18k. KFC was obviously a bad idea earlier in the day. Basically having much in the stomach before running isn't great. Have come to like running in the morning with just coffee and a few biscuits. Second week in a row this has happened.

Anyway, got the work done - was supposed to be done yesterday but was absolutely exhausted and just took the day off.

Wednesday, July 11, 2012

6km Recovery Pace Run

Distance:6.02 km
Avg Pace:5:33 min/km
Elevation Gain:67 m
Bloody blister under my toe/ball of foot. God damn it. Need to try and have it pain free for tomorrow. Was ok yesterday, tried to put a cover on it today but must have made it worse. Legs achey today.

Tuesday, July 10, 2012

13km Aerobic Base

Distance:13.02 km
Avg Pace:4:54 min/km
Elevation Gain:174 m
Nice run on a slightly damp and misty afternoon. Need a calf massage very soon. Blister on right foot from the long run on sunday is a bit painful.

First time I've seen a dead body today. Thought about it a fair bit on the run and savoured being alive and able to be outside running. Might complain about the aches and pains from running but I'm grateful to be able to do it.

Monday, July 9, 2012

Strength + 12km Cycle

Dropped in at the gym for a fast strength session

Squat: 5x60kg
KB Overhead press: 3x8 12kg
SL Descending squats: 20+20 20+20 10+10

then came home and jumped on the bike for half an hour;

Distance:12.36 km
Avg Speed:23.4 km/h
Elevation Gain:156 m

Sunday, July 8, 2012

27km Long Run + 25km Cycle
Distance:27.06 km
Avg Pace:4:44 min/km
Elevation Gain:178 m
Avg HR:150 (80%)
Max HR:166 (89%)
Good run today, felt solid holding 4:40's for the majority of the run. Calves are tight and felt it badly when I hit one of the two small hills I ran up. Blister issue, right foot under the crease of the big toe which I have to solve. Had taped the ball of the foot because last week I felt like I was developing a huge hot spot. Better, but I think the tape has folded the skin and caused a blister. Not sure. Saw a record 9 runners out and even had a quick chat to a triathlete out training for the Canberra Half Ironman. No nutrition apart from a bottle of water.


Distance:25.46 km
Avg Speed:26.5 km/h
Elevation Gain:283 m
Headed on down to the M7 bike path for a spin.

Weekly Totals:

Running: 72:46km (5:55:11)
Cycling: 36.98km (1:27:31)

Total Time: 7:22:43

An extra 6km above what was planned. A bit of a shuffle with days to accomodate fatigue. No gym work this week which is not good. Have to try harder to get in there tomorrow. Knee seems fairly good. Have a bit of a stiff left achilles/calf.

Saturday, July 7, 2012

8km Recovery Pace Run
Distance:8.22 km
Avg Pace:5:22 min/km
Elevation Gain:126 m
Could feel the fatigue in the legs after yesterdays run. Knee a bit twingy again. Hopefully loosened up for tomorrows long run.

Friday, July 6, 2012

12km w/ 6km @ LT pace
Distance:12.03 km
Avg Pace:4:41 min/km
Elevation Gain:56 m
Tough day out after a week of 5am wake ups. Felt tired and have eaten badly and too much during the days. Held 4:11 avg pace for the 6km. Pretty happy with the pace, but felt ordinary. GI issue near end...

Thursday, July 5, 2012

6km Recovery Pace Run + 4x100m Strides

Distance:6.13 km
Avg Pace:5:15 min/km
Elevation Gain:32 m
Felt pretty tired. Was scheduled to do a 13km w/ 6km LT run, but was not going to happen. Nice to have a gentle jog around the uni and tafe campuses. Followed up with a few quick strides. Was just tipping under the 3k min point. All I have to do now is get so fit I can maintain that pace for 42k...

Wednesday, July 4, 2012

11km Cycle

Distance:11.52 km
Avg Speed:23.1 km/h
Elevation Gain:157 m
Hal;f hour on the bike. Would have been longer but, trying to be a tricky bastard and balance at the lights, fell off when I lost balance and couldn't get my foot out of the basket.. Everything ok except the chain came off and I snapped a cable tie thats holding this stupid saddle bag on.

Tuesday, July 3, 2012

18km Aerobic Base Run

Distance:18.01 km
Avg Pace:4:55 min/km
Elevation Gain:253 m
Avg HR:153 (82%)
Max HR:166 (89%)
Tough run after a day on clinical placement. Prefer to run in the morning when I don't have a stomach full of food. Felt a bit sluggish, knee seemed ok. A bit of an ache here and there, but has held up to 42km over two runs which seems acceptable.

Had to have a complete rest yesterday. Was absolutely hammered and had a sleep when I got home at about 3pm. Needed red bull and chocolate to prep me for this afternoon.

Sunday, July 1, 2012

24km w/ 13km @ MP

Distance:24.02 km
Avg Pace:4:40 min/km
Elevation Gain:119 m
Avg HR:162 (87%)
Max HR:179 (96%)
Ouch. As usual went too hard with the marathon pace. My goal is 4:30 pace to hit a 3:10 at Sydney, might be optimistic but that is what I'll be training for.

Splits; 4:20, 4:19, 4:20, 4:21, 4:24, 4:20, 4:20, 4:24, 4:32, 4:22, 4:29, 4:27, 4:28. Avg Pace: 4:24

Didn't feel great before the run but still managed to get it done. It's actually at half marathon pace but I was struggling to hang on. Second consecutive week of training, knee taped and feeling pretty good.

Went for a very slow 5k ride with the wifey in the afternoon.

Weekly Totals:

Running: 60.07km
Cycling: 52.61km
Strength: 1:40:00

Total Time: 9:11:56