Monday, June 30, 2014

6km Recovery

Distance:6.05 km
Avg Pace:5:22 min/km
Elevation Gain:118 m

Brought back the orthotics today to see if they help. Left hip is tight. 

Monthly Totals:

Running: 128.76km (11:04:05)
Cycling: 106.57km (5:19:51)
Swimming: 4.5km (1:31:19)

Still struggling with both injury and the transition to shift work/full time work on the feet. But getting much more done than the previous two months.

Sunday, June 29, 2014

40km Cycle + 13km Aerobic Base


40km Cycle

Distance:40.02 km
Avg Speed:23.0 km/h
Elevation Gain:765 m

Akuna Bay/West Head ride. Probably the best ride I've been on. Such a great spot.


13km Aerobic Base

Distance:13.24 km
Avg Pace:5:07 min/km
Elevation Gain:323 m
Feeling tired and the left leg is tight from the hip to the big toe. Ran on trail for a bit. Also a great spot along the water. Cool and breezy. Longest I have run in months. I have little endurance

Tuesday, June 24, 2014

6km Recovery

Distance:6.33 km
Avg Pace:5:24 min/km
Elevation Gain:168 m

Post night shift slow jog around Blackwattle Bay. Cold and windy, especially over Anzac Bridge.

Sunday, June 22, 2014

12km Steady State

Distance:12.01 km
Avg Pace:4:27 min/km
Elevation Gain:167 m

There's no way this can be 167m gain. It's dead flat around a lake. Felt like I washing pushing things, but not so bad as to be digging myself a grave - although I did slow in the second half.

Friday, June 20, 2014

10km Aerobic Base

Distance:10.10 km
Avg Pace:4:57 min/km
Elevation Gain:152 m

Second 10km of the week! Still have muscle soreness in the post tib area! 

Thursday, June 19, 2014

6km Recovery

Distance:6.02 km
Avg Pace:6:45 min/km
Elevation Gain:169 m

2.5km on single track. Track's been cleaned up a bit since I last went down there, some beautiful views across Bantry Bay to the back of Seaforth. 

Tuesday, June 17, 2014

10km w/ 8km Tempo

Distance:10.02 km
Avg Pace:4:34 min/km
Elevation Gain:137 m

Consecutive days, felt moderate to hard effort

Monday, June 16, 2014

Saturday, June 14, 2014

5km Recovery

Distance:5.27 km
Avg Pace:5:30 min/km
Elevation Gain:91 m

Really just ticking the legs over and trying to get a daily dose of exercise. Still not running pain free.

Friday, June 13, 2014

1500m Swim

30mins in the pool. Thought I was an ok swimmer until a guy came in doing backstroke/butterfly/breastroke faster than I could do freestyle.

Thursday, June 12, 2014

7km Aerobic Base

Distance:7.03 km
Avg Pace:4:59 min/km
Elevation Gain:168 m

Feeling somewhat better after some massage Tuesday. The hills are tough here and I feel very fat (put on 3-4kgs) and unfit. 

Wednesday, June 11, 2014

10km Cycle

Distance:10.00 km
Avg Speed:18.9 km/h
Elevation Gain:215 m

Just doing the bare minimum and getting some fresh air.

Tuesday, June 10, 2014

6km Aerobic Base

Distance:6.26 km
Avg Pace:5:18 min/km
Elevation Gain:148 m

Calf didn't feel good today. Might need to back off a bit. Strangely it feels better running at 4:30 pace on a slight decline that it did running slower.

Sunday, June 8, 2014

Saturday, June 7, 2014

10km Aerobic + 9km Aerobic + 37km Cycle

4/6: 10km Aerobic

Distance:10.08 km
Avg Pace:5:15 min/km
Elevation Gain:310 m

On the trail behind the house.

6/6: 9km Aerobic

Distance:9.06 km
Avg Pace:4:59 min/km
Elevation Gain:151 m

On the roads in the rain.

7/6: 37km Cycle

Sucky long ride in traffic.

Tuesday, June 3, 2014

Sunday, June 1, 2014

5km Recovery

Distance:5.27 km
Avg Pace:5:25 min/km
Elevation Gain:134 m

Got home from a busy night shift and forced myself out. Tough work, but glad to have gotten it done.