Friday, January 31, 2014

10km Recovery

Distance:10.04 km
Avg Pace:5:49 min/km
Elevation Gain:252 m

Super easy in Hagios, right calf now is having an issue. 

Thursday, January 30, 2014

18km Medium Long

Distance:18.01 km
Avg Pace:4:44 min/km
Elevation Gain:134 m

Pretty tired and dead legged.

Wednesday, January 29, 2014

8 x 320m Hills + 5km Recovery

Tough, very tough session. Hitting 97% max HR going up the hills. Good strength work and high intensity without the impact on the legs.


A plodding recovery jog in the heat. Legs are dead, had some massage and needling done today on the calves too.

Monday, January 27, 2014

10km Recovery

Distance:10.11 km
Avg Pace:5:39 min/km
Elevation Gain:245 m

Very tired. Slept in until 10am, very unusual. Didn't eat enough yesterday.

Sunday, January 26, 2014

27km Long Run

Distance:27.22 km
Avg Pace:4:44 min/km
Elevation Gain:188 m

Narrabeen Lakes to Dee Why. Backpackers have taken up residence in the car park where I start - good facilities I guess. Took out really easy and tried to bring in the pace towards the end. Put in a 4:11km at 24km to see what marathon pace might be like, but too much at this stage. 

Weekly Totals:

Running: 104.10km (8:43:10)
Cycling: 11km (33:47)

Saturday, January 25, 2014

9km Recovery + 11km Cycle

Distance:9.15 km
Avg Pace:5:28 min/km
Elevation Gain:175 m

Super easy run. Weird issue picking up GPS at the start - normally the 620 has been connecting in about 5 seconds as I walk to the street from the back door, but today it took about 5 mins and then wasn't accurate for the first km. Only about 5.5 hrs sleep last night, but at this pace it was cruisey.

Distance:11.50 km
Avg Speed:20.4 km/h
Elevation Gain:188 m
Fell off trying to get into pedals. Again.

Friday, January 24, 2014

12km Aerobic Base

Distance:12.32 km
Avg Pace:4:54 min/km
Elevation Gain:160 m

On roads. First 6k slightly uphill, back downhill. Very humid.

Thursday, January 23, 2014

12km Aerobic Base

Distance:12.17 km
Avg Pace:5:31 min/km
Elevation Gain:286 m

Taking it very easy. Average HR of 75% max. Flatrock/Lyrebird trails - pretty much my go to run here now. 

Wednesday, January 22, 2014

16km Medium Long

Distance:16.02 km
Avg Pace:4:41 min/km
Elevation Gain:121 m

Fairly solid effort, was dehydrated and thirsty for most of the run. HR higher than it should have been. Narrabeen Lakes run, nice and flat - everything seems to be working ok. Some drizzle and humidity, but pretty cool. Taped the HR monitor which made it much more comfortable.

Tuesday, January 21, 2014

10km Aerobic Base + 5km Recovery

Distance:10.08 km
Avg Pace:5:17 min/km
Elevation Gain:221 m

Plenty of hills around the perimeter of Killarney Heights. Tired from a ridiculously busy night at work, not a great nights sleep and not enough of it. Some tightness medial/posterior calf/shin.


Distance:5.01 km
Avg Pace:5:15 min/km
Elevation Gain:38 m

Monday, January 20, 2014

12km Aerobic Base

Distance:12.14 km
Avg Pace:5:08 min/km
Elevation Gain:247 m

Feeling much improved. Stopped to stretch the calf a little just in case really, can still feel a little tightness but pretty much gone.

Sunday, January 19, 2014

8km Recovery/Rehab + 1000m Swim

Distance:8.01 km
Avg Pace:5:22 min/km
Elevation Gain:181 m

Think I found the cause of the problem - tight FHL/FDL - basically big toe dysfunction. Massaged the crap out of it, heat pack, deep heat before running, and was able to run relatively comfortably for 40mins. Could have gone for longer but didn't want to make the same mistake as earlier this week. Smart I is.

Foot's in a bucket of ice water, will massage more later. 


1000m swim at Collaroy Ocean pool. Pretty ordinary - no visibility, people all over the place, felt a bit dirty in the water. Arms were fatigued from yesterday. Just a touch over 2min per 100m 

Saturday, January 18, 2014

1500m Swim

30min at Warringah Pool - 25m laps. Just under 2min per 100m.

Post tib tendon flared up really badly after Wednesdays 18k (mistake I guess - but it felt fine). Had a fairly crap massage Wednesday and crappy acupuncture/cupping yestareday. Yesterday got so painful I was limping. Had to be on it at work for 7 hrs which was bad. This morning it feels good, but haven't done much walking - just from the car to the pool etc. Will rest from running until Monday or Tuesday. Damn injuries.

Wednesday, January 15, 2014

18km Medium Long

Distance:18.02 km
Avg Pace:5:16 min/km
Elevation Gain:381 m

Hot! Hilly! Gnarliest hill I've seen in a long while that required power walking up. This was a difficult run. Eventually found the pipeline track that runs through Davidson. About 6k on grass/dirt. Plenty of up and down. Was slightly dehydrated and a bit tired too. Ankle a little stiff and sore but mostly good.

Tuesday, January 14, 2014

12km Aerobic Base

Distance:12.02 km
Avg Pace:5:15 min/km
Elevation Gain:287 m

Back into it. Tiny little bit of tightness in the ankle/achilles, but really good. Managed to roll the same ankle on a tree root on the trail. But recovered quickly from that. Saw one brush turkey and two wallabies on the trail. Arms and abs are a bit sore from yesterdays swim - really ought to try and do more of that.

View from the trail, Middle Harbour I guess

Part of Flat Rock Trail

Monday, January 13, 2014

1000m Swim

Dee Why Ocean Pool - first time I've done laps in a pool since 2011. Was somewhat apprehensive about taking the watch in the water - but its waterproof and under warranty. Just using it for a timer. Probably around 55-59 second per lap. Arms should be sore tomorrow.

Will probably jog tomorrow and see how the ankle is - has taken a huge amount of discipline not to run on it today.

Saturday, January 11, 2014

Curl Curl Parkrun 5k

Distance:5.00 km
Avg Pace:3:44 min/km
Elevation Gain:15 m

New PB and 18 seconds off a fortnight ago. Managed to hurt my ankle in the process though. Feels like the posterior tib tendon.

Friday, January 10, 2014

9km Recovery

Distance:9.01 km
Avg Pace:5:41 min/km
Elevation Gain:174 m

Slow. Wanted to look at a trail that looks wide, but took a wrong turn and ended up on single trail for a little bit, a few decent hills - easy run.

Thursday, January 9, 2014

10km Recovery

Distance:10.02 km
Avg Pace:5:32 min/km
Elevation Gain:240 m

Easy Flat Rock/Lyrebird. 

Wednesday, January 8, 2014

18km Medium Long

Distance:18.11 km
Avg Pace:5:13 min/km
Elevation Gain:228 m

Easy run on fairly tired legs. Been a long time since doing a 90min mid week run. Headed out towards Seaforth and hit some crappy single trail. First 3 k hilly Killarney Drive.

Tuesday, January 7, 2014

2 x (6x400m) w/ 1min recovery

Distance:12.06 km
Avg Pace:4:59 min/km
Elevation Gain:107 m

Set 1: 1:25.7, 1:27.6, 1:30.6, 1:28.8, 1:27.7, 1:27.9

Set 2: 1:28.1, 1:27.5, 1:28.1, 1:30.3, 1:31.3, 1:29.2

Tough session. Weather nice and cool (19 degrees). 

Monday, January 6, 2014

8km Recovery

Distance:8.05 km
Avg Pace:5:33 min/km
Elevation Gain:111 m

Easy run around Killarney. Feeling pretty tired this morning, but legs seemed ok. 

Sunday, January 5, 2014

26km Long Run

Distance:26.02 km
Avg Pace:4:41 min/km
Elevation Gain:166 m

Narrabeen Lake to Dee Why. Ran right through the middle of the Narrabeen All-nighter. Looks like my buddy Robbie won the team run. 

Good run today - felt fitter and stronger than I have in a while. Absolutely bucketed down at the start of the run and again through the rainforest, so spent the entire two hours soaked. Averaged 4:37 pace for 24km (excluding the first two slow warm up kms)

Two mins before the downpour.
Weekly Total:

Running: 90.61km (7:48:18)

A large proportion run on dirt. A 5k tempo on New Years Day and a Mona Fartlek. Good start to the year. No orthotics for the last two weeks. 

Saturday, January 4, 2014

13km Aerobic Base

Distance:13.01 km
Avg Pace:5:36 min/km
Elevation Gain:321 m

Usual flat rock/lyrebird route - with an extra 500m on to the Carroll Creek Trail which was a bit slow going pretty small. 

A few people around including 3 runners on the trail, as well as 3 brush turkeys and two water dragons. 

Friday, January 3, 2014

Mona Fartlek

Distance:10.01 km
Avg Pace:4:55 min/km
Elevation Gain:90 m

Tough session:

2 x 90sec (410m, 410m) (3:37, 3:39)
4 x 60sec (270m, 270m, 270m, 260m) (3:42, 3:42, 3:43, 3:47) 
4x30sec (140m, 140m, 140m, 130m) (3:36, 3:29, 3:37, 3:52)
4x15sec (70m, 70m, 70m, 70m) (3:42, 3:43, 3:41, 3:43)

Each interval hit around 90% max HR - so 5k pace effectively. Pretty warm, pretty tired after crap sleep and work today. Tried to keep the recoveries at a reasonable pace - but that fell apart. Slight strain in the right quad from the beginning of the week still - only feeling it on fast stuff. Not sure if its tight or torn.

Thursday, January 2, 2014

8km Recovery

Distance:8.14 km
Avg Pace:5:23 min/km
Elevation Gain:89 m

Sat right on 75% max HR. Couple of km on grass. Back at work, needed a nap when I got home. Waited until the cool front came through which dropped the temp by about ten degrees. Good to be able to cruise for 40mins. Recovery pace has dropped since I last trained with a HR monitor at the beginning of 2012 - was around 5:45 then.

Wednesday, January 1, 2014

5km Tempo

Distance:5.03 km
Avg Pace:4:00 min/km
Elevation Gain:107 m

New Years Day workout off of around 4 hrs sleep and a reasonably high amount of alcohol drunk the night before (which means more than 2 beers). Same route as yesterday - 3k on Flat Rock to warm up, 5k tempo on the Davidson Park/Lyrebird Trail and cool down back along the trail. Of the 33k I've done this week, probably about 5k has been on road. Which also means it has been a bit slower and easier. 

A little more undulating than last weeks 8k tempo which recorded a measly 25m elevation gain, but still seemed pretty flat to me. 

Still a party happening down on Flat Rock Beach with some pumping bass coming up to the trailhead, a couple of people smoking weed at the trail head when I came back. I know how I'd rather start the year off these days.