Tuesday, March 25, 2014

Saturday, March 22, 2014

5km Recovery

Distance:5.00 km
Avg Pace:6:21 min/km
Elevation Gain:169 m

Left leg is now at the stage where its preventing me from running properly. 

Plan: get some acupuncture, at least a couple of days off and see where its at after that.

Thursday, March 20, 2014

5km Tempo + 4x200m

Distance:12.00 km
Avg Pace:4:59 min/km
Elevation Gain:172 m

5km: 20:31 (4:06min/km)

A long 1km gradual incline followed by a slightly downhill/rolling 1km and 500m steepish downhill. Two laps

followed by

4min recovery, then:

200m (200 recovery): 39, 41, 43, 43 - mostly a bit uphill 

Had a day off yesterday, didn't make my 30 day streak, and it hasn't really helped the leg. But at least I got an ok session done. It actually feels better running faster than it does easy/long.

Tuesday, March 18, 2014

9km Aerobic Base

Distance:9.03 km
Avg Pace:5:19 min/km
Elevation Gain:137 m

Had pencilled in a 90min, but the leg is problematic again. Bloody race effort messes me up almost every time. Ended up running at 7pm which is the latest I've done in a long time. Bought some BCAA recovery powder shit, and have the compression on the calf. Will try and leave on overnight if not too uncomfortable. Need to do some hard training to be ready for SMH.

Monday, March 17, 2014

8km Recovery

Distance:8.01 km
Avg Pace:5:33 min/km
Elevation Gain:90 m

Not feeling too good. Need to concentrate more on recovery after the long run. Big toe is bashed up and sore

Sunday, March 16, 2014

28km Long Run

Distance:28.03 km
Avg Pace:5:10 min/km
Elevation Gain:467 m

Was warm right from the start. Needed plenty of water stops. Ran Dee Why to Nth Head. Good views, both of the water and the girls. Too many people around Manly though, too much speeding up and slowing down and dodging people, kids and dogs. Unwittingly ran a portion of Warringah Tri Clubs run leg at Nth Head. Quite hilly. 

Legs felt mostly ok.

Weekly Total

Running: 104.12km (8:57:15)

Second ever consecutive 100km week. Start full time work after being a student for the last three years, will be interesting to see how that affects training. 

Saturday, March 15, 2014

Curl Curl Parkrun 5k + 6km Recovery

Distance:5.02 km
Avg Pace:3:44 min/km
Elevation Gain:15 m

Slightly disappointing, 10sec off my pb from January. Positive is that my last 2 km were faster than the first. Usually go out too hard, but just wanted to feel comfortably hard. The last km was uncomfortably hard. Funnily enough the 620 race predictor had me at exactly 18:48 as well. 

Was good to be in a little group pushing each other along. Managed to just kick past three people at the end, but then overtaken right on the line by one of them.

6k recovery along Curl Curl to Freshie and back - beautiful morning

Friday, March 14, 2014

10km Recovery inc. 10 x 8sec Hill Sprints

Distance:8.01 km
Avg Pace:5:52 min/km
Elevation Gain:181 m

Distance:2.18 km
Avg Pace:7:30 min/km
Elevation Gain:85 m
Feeling a little bit better. 

Thursday, March 13, 2014

12km Aerobic Base

Distance:12.10 km
Avg Pace:4:41 min/km
Elevation Gain:219 m

Bit of fartlek style, really shouldn't be pushing as hard as I did. Ran in Takumi Ren, not much shoe underfoot. Going to get acupuncture on the calf.

Wednesday, March 12, 2014

18km Medium Long

Distance:18.01 km
Avg Pace:5:00 min/km
Elevation Gain:129 m

Pretty tired run. Couldn't get moving and the HR was up. Quite warm too.

Tuesday, March 11, 2014

2x3km (1min) + 4x200m

2x3km w/1min recovery: 11:26.3 (3:49), 11:49.2 (3:56)

4x200m w/200m recovery: 37.3, 38.8, 38.2, 38.3

Dug myself into a hole on the first rep. Should have been aiming for 3:59 threshold pace, instead ended up at 5k pace and blowing myself up - running at around 92-94% HR max. Fairly happy with the 200s though which are a touch faster than I expected.

The 620 which has a built in 'recovery advisor' recommends 67 hrs recovery time which is the most I have ever seen. Legs are still shit.

Monday, March 10, 2014

8km Recovery

Distance:8.01 km
Avg Pace:5:52 min/km
Elevation Gain:108 m

Around the streets of Chatswood. Calves are shot. Massage today.

Sunday, March 9, 2014

28km Long Run

Distance:28.11 km
Avg Pace:5:01 min/km
Elevation Gain:414 m

Back up in the Hawkesbury. Longest and hilliest long run this year. So damn thirsty at 2hrs, luckily was near the local school. Just took it easy mostly.

Weekly Total:

107.33km (9:13:24)

Easily the biggest volume week I've ever done. With two decent sessions as well. Increase in volume and intensity? Yep. Still have niggly post tib/ankles? Yep. Surely nothing bad can come from this.

Saturday, March 8, 2014

LT/10km Alternation (3 min recovery)

Distance:16.06 km
Avg Pace:4:46 min/km
Elevation Gain:166 m

3k (LT), 1.5k (10k), 2k (LT), 1k (10k), 1.5k (LT)

3k: 12:06.8 (4:02)
1.5k: 5:53.4 (3:56)
2k: 8:01.8 (4:01)
1k: 3:56.9 (3:57)
1.5k: 6:09.4 (4:06)

Feeling reasonably comfortable. Happened to hit one of the few hills on the 1st 10k paced rep, and again on the last LT.

Friday, March 7, 2014

7km Recovery + 8 x 8sec Hill Sprints

Distance:7.02 km
Avg Pace:5:54 min/km
Elevation Gain:104 m

Regeneration and trying to get a bit of neuromuscular force and coordination happening a la Magness' book.

Thursday, March 6, 2014

18km Medium Long

Distance:18.02 km
Avg Pace:5:21 min/km
Elevation Gain:273 m

Felt long, hard to get going today. KT tape along the inside shin. no orthotics again - makes the shoes fit much better and I can't really tell the difference. hurts with and without these days.

Wednesday, March 5, 2014

200, 400, 800 Pyramid

4x200 w/200 rec (39.7, 40.1, 41.5, 39.4)
2x400 w/400 rec (1:21.2, 1:22.8)
1x800 w/800 rec (2:53)
2x400 w/400 rec (1:25.2, 1:24.9)
4x200 w/200 rec (41.6, 41.4, 42.4, 42.3)

Ran at UTS Norths grass track, very good place to train. Forgot my HRM which would have been good to see the GCT on these. Pretty much spot on the Daniels' paces.

Two bags of ice bath after this bad boy. Hammered.

Tuesday, March 4, 2014

14km Aerobic Base

Distance:14.00 km
Avg Pace:4:46 min/km
Elevation Gain:129 m

Around Olympic Park. Had the calves done yesterday, initially felt better - then not too great and my hip and knee are feeling crap too. Running, you rock! 

Did a master reset on the garmin to try and fix a little bug in it, which meant my garmin vo2 max dropped from 57 to 54 lol

Monday, March 3, 2014

10km Recovery

Distance:10.09 km
Avg Pace:5:37 min/km
Elevation Gain:175 m

Lane Cove National Park. Could be a good spot for a hard and hilly tempo some time. Legs are pretty knackered. Getting a proper massage today - but someone new so will see how that goes.

Sunday, March 2, 2014

26km Long Run

Distance:26.02 km
Avg Pace:4:36 min/km
Elevation Gain:181 m

Solid effort with some faster pace running from 15 to 23km. Felt good today in the rain, but the legs are hammered. Met a guy after I was done who is developing some natural antioxidant supplement for athletes. Interesting but somewhat strange conversation to have at that time.

Weekly Total

Running: 88.48km (7:29:44)

February Totals

Running: 274.85km (23:24:25)
Cycling: 50.36km (2:11:50)
Swimming: 4.6km (1:31:39)
Hiking: 17.09km (4:56:33)

Saturday, March 1, 2014

5km Recovery

Distance:5.03 km
Avg Pace:5:45 min/km
Elevation Gain:68 m

Avg HR of just 65% max. A real slow, easy day for 'regeneration'.