Wednesday, February 29, 2012

10km Aerobic Base Run

Distance:10.07 km
Avg Pace:5:21 min/km
Avg HR:160 (86%)
Max HR:188 (102%)

First half decent run since getting back. 99% humidity and the HR was still way higher than it should be for the pace. Was a struggle to get going in the morning, but a reasonable sleep last night and the sinus' are feeling a fair bit better. Need to roll the legs etc.

February totals: 

Running: 151.67km

Up approx 20k from January

Saturday, February 25, 2012

5km Recovery Pace Run

Distance:5.01 km
Avg Pace:5:30 min/km

Avg HR: 157 (85%)
Max HR: 179 (97%)

Heart rate still way, way up and another very ordinary experience. Might just take the next two days off to try and fully recover. Went to Strathfield and bought some Pocari Sweat to rehydrate with. :)

Friday, February 24, 2012

6km Recovery Pace Run

Distance:6.46 km
Avg Pace:5:43 min/km
Avg HR: 156 (84%)
Max HR: 174 (94%)

Horrible, horrible run. Last run on Monday was followed by a change in country and climate as well as being hit hard by a cold which has had me feeling wrecked since Tuesday. Today was 30c and my illness plus the temp just had my HR skyrocketing. Awful.

Monday, February 20, 2012

6km Recovery Pace Run

Distance:6.07 km
Avg Pace:5:36 min/km
Avg HR: 137 (74%)
Max HR: 149 (81%)

Last run in Korea for a while. A mild 1c so didn't need headband or gloves for the whole run or even tracksuit pants over tights. just tights and shorts. Easy going run keeping the HR low. Back in AUS tomorrow so will be interesting to see how the heat and humidity affects me.

Gonna miss this place. "Fighting!"

Saturday, February 18, 2012

17km Aerobic Base Run

Distance:17.08 km
Avg Pace:5:13 min/km
Elevation Gain:152 m

Longest in 4 mths which is good. Legs a bit gassed but overall felt pretty good. Had to take a toilet break at about 7k. Seemed like a reasonably comfortable pace with a bit of effort needed towards the end. Sitting on a bit under 52k for the week. Want to try and sit on about 60k for the next two weeks before hitting an initial endurance phase.

Friday, February 17, 2012

10km Aerobic Base Run

Distance:10.21 km
Avg Pace:5:00 min/km
Elevation Gain:220 m
Avg HR: 158 (85%)
Max HR: 177 (98%)

Good run on a hilly 2.5km looped course on compressed rubber. Freezing arctic winds. Calves and shins sore.

Thursday, February 16, 2012

8km Trail Run

Distance:8.01 km
Avg Pace:7:42 min/km
Elevation Gain:495 m
Avg HR: 161 (87%)
Max HR: 188 (102%)

Tried to run it as much as possible. Approx. 35mins up and 25mins back down. Probably averaged 90% HR+ on the way up. Rested for about 8mins before heading back down to take some pics.

Panaroma from peak: 540m
Also - exported file into here - which has some cool metrics like time spent in each HR zone and some other awesome graphs. Interestingly it also reads as 524m elevation gain.

7km Recovery Pace Run

Distance:7.35 km
Avg Pace:5:19 min/km
Avg HR: 140 (76%)
Max HR: 162 (88%)

Nice easy one after a day of snowboarding yesterday. Headed out at 8:30pm, turned all the alerts off the Garmin and just ran at an easy pace. Post tib, both sides, are pretty tight from the snowboarding. Gonna need massage when I get back home.

Monday, February 13, 2012

8km Recovery Pace Run

Distance:8.10 km
Avg Pace:5:34 min/km

Easy pace keeping under 76% max HR. HR monitor freaked out half way through though. Saw some guys practicing ice skating, full lycra and helmets. Snow boarding tomorrow. Left calf still niggly.

Sunday, February 12, 2012

10km Moderate/Hard Base Run

Distance:10.01 km
Avg Pace:4:55 min/km

Good to have a sub-5min k average. Fairly solid effort. Pretty much working at about 85% max I reckon. Heart rate monitor went crazy so took it off. Nice to be running like that again. Ran at night as well which was something different and quite enjoyable. Felt good. Left calf still niggly, shins good.

Weekly Total:


Friday, February 10, 2012

8km Aerobic Base Run (Treadmill)

Distance:8.03 km
Avg Pace:5:37 min/km

Avg HR: 155 (84%)
Max HR: 173 (94%)

Must be much less efficient on the treadmill than outside. Was doing it tough for the whole time and at a slower pace.

Had a body comp done which put me at 73.3kg, 12% body fat, 0.87 waist/hip ratio. Not really sure of its accuracy, but my hip/waist ratio was reduced as well as weight, but not sure about anything else because the gym owner lost my original report from a month ago. Hopefully some increase in muscle mass.

Thursday, February 9, 2012

7km Recovery Pace Run

Distance:7.45 km
Avg Pace:5:53 min/km

Avg HR: 143 (77%)
Max: 174 (94%)

Tried to keep the HR below/at 75% of max - but a brief, but sharp, trip up into the mountain had my heart at max effort. Left calf is sore/tight/DOMS-y. Had a look at this random, giant outdoor rock climbing wall which is cool but I have no idea how you could get ropes to climb it.

Wednesday, February 8, 2012

12km Aerobic Base Run

Distance:12.11 km
Avg Pace:5:03 min/km

Fairly solid effort. Made it to Bundang. Left calf a bit stiff as were both my knees, just tight muscles I think. Longest distance in months. Reasonable pace.


3x30 Sit ups (slightly elevated)
3x15 Leg raises
3x15 Back extensions

Tuesday, February 7, 2012

6km Aerobic Base Run

Distance:6.11 km
Avg Pace:5:10 min/km
Freezing out there today. Thought I'd lost my gloves (found them when I got back) and my hands and ears were in pain. Am recovering from another cold that I've picked up here, so not feeling great, but the run was ok.

Sunday, February 5, 2012

5km Recovery Pace Run

Distance:5.16 km
Avg Pace:5:50 min/km
Avg HR: 138 (75%)
Max HR: 150 (81%)

Easy run to loosen things up after a few hours snow boarding yesterday in Pyeongchang. Pretty stiff and sore all over after a few heavy falls and some very ungraceful boarding. Nice and warm here today at just below zero, but its getting a touch icy on the paths so am watching out for that.

41k's for the week and just a touch under 7 hours of training time including the strength work etc.

Friday, February 3, 2012

11km Aerobic Base Run + Strength


Distance:11.00 km
Avg Pace:5:30 min/km

Despite my continual self talking about sticking to the schedule and not over doing it, I went out for an hour run instead of the planned 35mins. First time I've run for an hour in about three months. Felt good. Tiny twinge in the left shin late in the run, but nothing to concerning. Left calf usual.


Strength Conditioning:
Bench Press: 3 x 8 (55kg inc bar)
Deadlift: 3 x 8  (65kg not inc bar)
Barbell Row: 3 x 10 (20kg not inc bar)
Lateral raises: 3 x 10  (7kg DB)

Thursday, February 2, 2012

35min Treadmill Run

Distance:6.36 km
Avg Pace:5:30 min/km
Avg HR: 153 (83%)
Max HR: 169 (91%)

Haven't properly calibrated the foot pod for the shoes I was wearing. Felt like I was working much harder than what I would normally be at that pace, maybe not - maybe just tired. Pretty hammered after anyway.

Was just too cold (-11c)  for me to be bothered to run outside this evening after being out a lot during the day. Will try and run again tomorrow outside, but the paths are still a bit snowy so will be slowish I think.


50-30-20: Sit ups (flat)
12-12-12: Back extensions
12-12: Leg raises

Wednesday, February 1, 2012

6km Recovery Pace + 40min Indoor Cycle


Distance:6.01 km
Avg Pace:7:42 min/km
Elevation Gain:158 m
Avg HR: 140 (76%)
Max HR: 179 (97%)

Wasn't going to run, but after last nights heavy snowfall I couldn't resist hitting the trails for at least a tiny bit. Very beautiful, but slow going. Probably only did 2k on trail - the rest on paths. Couldn't run fast even if I'd wanted to because of a lack of traction on the paths. Ran in Minimus.


Aerobic Conditioning:

4 x 4min Efforts/3min recovery Indoor Cycle

Avg HR during Intervals: 144 (78%)


Push up pyramid: 10, 15, 20, 15, 10 (70 total)