Wednesday, July 31, 2013

12km Aerobic Base

Distance:12.03 km
Avg Pace:4:50 min/km
Elevation Gain:169 m

A bit of effort required. Seem to have a mild back strain for some reason.

Tuesday, July 30, 2013

9km Recovery

Distance:9.02 km
Avg Pace:5:15 min/km
Elevation Gain:106 m

Feeling ok. Calves sore mostly from the sunday run.

Sunday, July 28, 2013

22km Long Run

Distance:22.01 km
Avg Pace:5:02 min/km
Elevation Gain:414 m

Felt cold this morning because of a little more moisture around. Ears and hands were stinging. Another perfect winter morning above the clouds up here. Hilly run.

Usual soreness. Right hip flexor tight. Legs not used to having to run this long.

Weekly Total:

Running: 54.23km (4:32:36)

Saturday, July 27, 2013

6km Aerobic Base

Distance:6.02 km
Avg Pace:4:47 min/km
Elevation Gain:66 m

Ran without the orthotics in the Takumi Ren and felt like I had nothing underfoot. Still calf soreness, but a tiny bit less. 3k at 4:33 pace for a bit of steady state running. Saw RT Ross and his wife back from GC where he ran a sub 72min half. 

Still a little frost around on the grass but a beautiful morning.

Friday, July 26, 2013

9km Recovery

Distance:9.16 km
Avg Pace:5:22 min/km
Elevation Gain:108 m
Still the sore calf. Windy and cold at Pokolbin.

Thursday, July 25, 2013

10km w/ 10x1min (1min recovery)

Distance:10.04 km
Avg Pace:4:48 min/km
Elevation Gain:99 m

Relaxed fartlek type run at Pokolbin. Quite cool but nice morning. Same old soreness. Almost tempted to try a run without the orthotics.

Tuesday, July 23, 2013

8 x 25sec w/ 1min recovery

Distance:7.00 km
Avg Pace:5:06 min/km
Elevation Gain:38 m

Nice morning with a bit of frost still on the grass. Calf sore as per usual.

Sunday, July 21, 2013

18km Medium Long

Distance:18.02 km
Avg Pace:5:13 min/km
Elevation Gain:323 m

Ran from Wollstonecraft to the Bay with JT. Break for 20mins at 11k to wait for some others who were doing a lap of the bay. Longer run than planned, but felt quite good. A little bit of the ache, but far less - and definitely in a different area to the original fracture site.

Weekly Totals:

Running: 49.22km (4:18:07) (2.5km super slow with wife)
Cycling: 35km (1:17:22)

Friday, July 19, 2013

60min Aerobic Base

Distance:12.13 km
Avg Pace:4:57 min/km
Elevation Gain:135 m

Legs are tired after 3 afternoon shifts which I'm not used to. Still, 60mins - not too much of a problem, again more of a moderate effort. Each run seems to feel better. Aiming to do two laps of the bay with some slower runners Sunday - they are pussies though and may cancel if it looks like it will be wet. I don't think they run faster than 5:15 k's (just writing it here to see if it actually happens).

Thursday, July 18, 2013

35km Cycle

Distance:35.01 km
Avg Speed:27.2 km/h
Elevation Gain:337 m

Hit 70km/hr for the first time. Good ride. 

Wednesday, July 17, 2013

50min Easy

Distance:10.02 km
Avg Pace:4:59 min/km
Elevation Gain:37 m

Lowlands run. More on the 'moderate' side of easy. Legs fatigued from a hard shift last night. Leg slowly starting to feel better. 

Tuesday, July 16, 2013

8 x 25sec w/ 1min recovery

Distance:6.54 km
Avg Pace:5:01 min/km
Elevation Gain:49 m

Relaxed stride/fartlek type of workout from the McMillan book. Hitting 110-120m per rep. Got a little 800m cross country loop around the park and there's someone camping out by the creek there. Probably lives there.

Sunday, July 14, 2013

45min Easy + 15km Cycle

Distance:9.00 km
Avg Pace:5:00 min/km
Elevation Gain:146 m

Working through the soreness.


Distance:15.14 km
Avg Speed:25.2 km/h
Elevation Gain:213 m

Weekly Total:

Running: 32.41km (2:49:04)
Cycling: 51.02km (2:53:08)

Saturday, July 13, 2013

22min Recovery

Distance:4.02 km
Avg Pace:5:29 min/km
Elevation Gain:53 m

Probably shouldn't have done this as calf is aching still. 

Friday, July 12, 2013

40min Easy

Distance:7.69 km
Avg Pace:5:12 min/km
Elevation Gain:80 m

Same vague achey calf, but a cruisey nice run nevertheless.

Thursday, July 11, 2013

Wednesday, July 10, 2013

32min Easy

Distance:6.03 km
Avg Pace:5:19 min/km
Elevation Gain:91 m

Have lost a lot of fitness. Started to notice the leg at 17min in.

Monday, July 8, 2013

30min Easy

Distance:5.66 km
Avg Pace:5:18 min/km
Elevation Gain:79 m

Still sore and expect to be for a while.

Thursday, July 4, 2013

Day 5: 10min x 3

Distance:7.05 km
Avg Pace:5:23 min/km
Elevation Gain:103 m

Don't think I've healed properly yet. Pretty crap feeling again. Will see Damien to try loosen up, but I think its not healing so a few more days off I guess.

Wednesday, July 3, 2013

14km Cycle

Distance:14.38 km
Avg Speed:22.9 km/h
Elevation Gain:219 m

Another flat tyre, this time at the top of the hill. Calf is achey.

Tuesday, July 2, 2013

Day 4: 8min x 3 + 16km Cycle

Distance:5.78 km
Avg Pace:5:32 min/km
Elevation Gain:15 m

Spent ages trying to get my shoes to feel comfortable. The orthotics have put too much volume in them and can't get them to fit right. Less sore though.

PM: 16k Cycle

Distance:16.02 km
Avg Speed:25.1 km/h
Elevation Gain:160 m

Afternoon delight

Monday, July 1, 2013

54km Cycle

Distance:54.02 km
Avg Speed:25.2 km/h
Elevation Gain:808 m

Fairly decent ride up to Hawkesbury Heights. Solid 3k climb which I freaked out at and had to do a second take on. 

View from the Heights. 

Yarramundi post-flood. Deliverance vibes.