Saturday, August 30, 2014

8km Recovery

Distance:8.10 km
Avg Pace:5:31 min/km
Elevation Gain:158 m
Rainy, tired. Calf feels better after a hammering with the baseball.

Friday, August 29, 2014

18km Medium Long

Distance:18.11 km
Avg Pace:4:50 min/km
Elevation Gain:305 m

Got some weather on this one - pretty rainy and windy, but then some sun and blue skies. The ocean is looking steely grey, with some decent swell. In other news, have been able to get into the A group for the Sydney Half.

Leg feels a bit dodgy again.

Thursday, August 28, 2014

9km Recovery

Distance:9.02 km
Avg Pace:5:38 min/km
Elevation Gain:161 m

Legs are full of fatigue. Especially calves.

Wednesday, August 27, 2014

5km Tempo + 3x3 Hills

5km: 19:12 (3:50) (5min recovery)

Hills: 630m (4:47), 630m (4:47), 620m (4:50) (2min recovery)

First 2k felt fairly good and then just had to dig in a bit - so probably a bit quick for a tempo run - about 30 sec off my 5k PB. Hills were hard. First 30 sec felt fine and then it felt like someone grabbed me from behind and tried to pull me backwards.

Tuesday, August 26, 2014

8km Fartlek

Calf is quite stiff still despite massage. Started out really easy and was happy to hold 6min pace, but threw in a few fast short efforts so it sat somewhere like a fartlek I guess.

2000m Swim

Distance:2,000 m
Avg Pace:1:56 min/100 m

Recovery day. Massage, swim. Legs feel hammered from the long run.

Sunday, August 24, 2014

25km Long Run

Distance:25.01 km
Avg Pace:4:53 min/km
Elevation Gain:376 m

Pretty flat and fatigued today. The hill between Freshie and Queenscliff is just a killer - stairs suck, can't run them. Weighed in at 70.7kg so lost at least a good 2 litres of fluid today and felt it. Humid. Legs were heavy and shitty, and to top it of the chafage returned at about 17k which was uncomfortable.

Weekly Totals:

Running: 81.22km (6:48:05)
Cycling: 17.95km (52:20)

Second week of 81km - this week with the nights too. Surprised myself.

Saturday, August 23, 2014

9km Recovery + 18km Cycle

Distance:9.00 km
Avg Pace:5:21 min/km
Elevation Gain:194 m

Distance:17.95 km
Avg Speed:20.6 km/h
Elevation Gain:168 m

Thursday, August 21, 2014

7km Recovery

Distance:7.00 km
Avg Pace:5:20 min/km
Elevation Gain:84 m

Fourth day around the bay. I've found running here on the flat straight after nights to be so much easier than the hills near home. I'm pleased that I have been able to run after every shift, even though I would have spent a good 8 hrs on the feet overnight

Wednesday, August 20, 2014

7km Aerobic Base

Distance:7.02 km
Avg Pace:4:45 min/km
Elevation Gain:72 m

Clockwise around the Bay. Despite another crazy night shift managed to hold a few sub 4:30s without too much of a struggle. 

Tuesday, August 19, 2014

9km Aerobic Base

Distance:9.02 km
Avg Pace:4:52 min/km
Elevation Gain:115 m

Second post-night shift around the Bay. Thank god it wasn't wet today. Wore my old Takumi Ren's which are racing flats and felt like not much underfoot. Pit stop needed at 5k. Tired.

Monday, August 18, 2014

7km Recovery

Distance:6.64 km
Avg Pace:5:20 min/km
Elevation Gain:79 m

Wet and windy, post night shift. Pretty awful conditions. Badly chafed from yesterday and the calf is really tight. Might have to rest tomorrow.

Sunday, August 17, 2014

15km Aerobic Base

Distance:15.13 km
Avg Pace:5:03 min/km
Elevation Gain:253 m

Rainy run. Probably the wettest in a year or even years. Got some bad between the thighs chafage. Four night shifts ahead - will try and maintain something.

Weekly Total:

Running: 81.52km

Saturday, August 16, 2014

6km Recovery

Distance:6.03 km
Avg Pace:5:39 min/km
Elevation Gain:120 m

Super heavy workload, no sleep, huge effort to get out there. But did it and felt crap - but better for it after.

Friday, August 15, 2014

2x3km (1min) + 4x200m

 3k: 11:55 (3:58), 11:52 (3:57)

200m: 41.3, 38.7, 39.8, 41.2

Felt stronger than last time I did this, more like a hard tempo than 5k pace. Unusual for me to go below 40sec for the 200s.

Wednesday, August 13, 2014

25km Long Run

Distance:25.23 km
Avg Pace:4:50 min/km
Elevation Gain:391 m

Not the best run, but a great spot. Bit of elevation and awesome views along the coastline especially Nth Head. Got quite tight up around the fibula head where I had the stressie - stretch my left hip out which resolved it a bit funnily enough. Will have to have a good foam roll. 

Mid week long run because I'm about to do a 7 day stretch at work in which I will be lucky to get much running done at all.

Tuesday, August 12, 2014

9km Aerobic Base

Distance:9.01 km
Avg Pace:5:22 min/km
Elevation Gain:189 m

Legs are feeling much tighter and DOMS-ey. Especially my quads and of course the ever present calf. 

I have more or less made up my mind to not do a marathon this year - things are just  too tight trying to cram for Melbourne. Basically my plan will be to attack the shorter distances and try and make a good dent on my half and 10k times - before getting down to training for Canberra in April 2015.

So a tentative plan for the rest of this year would be Blackmores 21.1k 21/9, Penrith 10k (5/10) Run Sydney 21.1k (2/10)  

Sunday, August 10, 2014

City 2 Surf 2014

Distance:14.00 km
Avg Pace:4:05 min/km
Elevation Gain:251 m

PB by 2:13. Felt quite good and strong. Passed a lot of people up heartbreak Hill I think. Have no speed so couldn't kick it in under 57min. Am definitely surprised by the result.

Saturday, August 9, 2014

12km w/ 8x25sec

Distance:12.01 km
Avg Pace:5:14 min/km
Elevation Gain:329 m

Shake out for C2S. Not sure what to expect - I know for sure I'm under done. 

Thursday, August 7, 2014

5km Revovery

Distance:5.33 km
Avg Pace:5:29 min/km
Elevation Gain:100 m

Another problem with the watch - looks like there isn't a good signal at the beginning, but then all of a sudden picks it up. 

Wednesday, August 6, 2014

12km Aerobic Base

Distance:12.01 km
Avg Pace:5:15 min/km

Watch malfunctioned and tracked the run all weird. Its approx. 12k, but I probably did slightly less. Still, just over an hour so thats all good.

Tuesday, August 5, 2014

4 x 1km w/2min Recovery


Not quite sure what was going on in the first one. I didn't really warm up well. Around the 'sharks tooth' at Narrabeen on road.

Monday, August 4, 2014

7km Recovery

Distance:7.10 km
Avg Pace:5:53 min/km
Elevation Gain:152 m

Was going to swim, but after work is the worst time to try and get a lane so decided to head on out for a run. Tired.

Sunday, August 3, 2014

12km Aerobic Base

Distance:12.04 km
Avg Pace:5:35 min/km
Elevation Gain:333 m

Set out for a shortish recovery, but enjoyed the scenery too much. Legs felt ok - a bit fatigued, and some tightness in the hip and calf - but nothing too dramatic at the moment which is nice.

Weekly Totals:

Running: 62.54km (5:15:56)
Cycling: 13.30km (40:00)
Swimming: 2000m (36:44)

A bit stupid having the long run make up 45% of the weekly volume. Two quality sessions this week which is good. Starting to feel slightly better.

Saturday, August 2, 2014

28km w/ 7M 1.2T 7M

7km: 30:08 (4:18)
1.2km: 4:46 (3:59)
7km: 29:43 (4:15)

Ran four full laps of the bay - 5k warm up and 7k easy/cool down. Feeling ok, legs got tight and fatigued. Pleased with the paces. Hopefully soak this session in by next weeks City 2 Surf.