Tuesday, September 30, 2014

12km Aerobic Base

Distance:12.02 km
Avg Pace:5:03 min/km
Elevation Gain:179 m

Hot, windy and tired. Ran in the Takumi Ren's. Got a blister again. 

Monthly Totals

Running: 319.96km (26:41:19)
Cycling: 21.99km (1:05:19)

Two complete days off exercise - one was when I worked then drove 7 hrs down the coast, second was yesterday when I went and got acupuncture after work. Highlight was the Half Marathon

Sunday, September 28, 2014

20km Medium Long

Distance:20.05 km
Avg Pace:4:43 min/km
Elevation Gain:122 m

A bit warm but otherwise perfect weather. The views from up on Long Reef Point are about as good as it gets, the mighty Pacific Ocean - feels like you are able to see all the way up to the Central Coast. Had to take a couple of minutes to enjoy it up there. Good to be on a basically flat course. 

Saturday, September 27, 2014

Mosman Parkrun 5km

Distance:5.00 km
Avg Pace:3:48 min/km
Elevation Gain:70 m

Just didn't have the legs for anything much today.

Friday, September 26, 2014

6km Recovery

Distance:6.02 km
Avg Pace:5:52 min/km
Elevation Gain:132 m

Absolutely hammered this week.

Thursday, September 25, 2014

10km Aerobic Base

Distance:10.11 km
Avg Pace:4:53 min/km
Elevation Gain:157 m

Good to be able to get a reasonable run after a busy day on the feet at work.

Wednesday, September 24, 2014

8km Recovery

Distance:8.07 km
Avg Pace:5:34 min/km
Elevation Gain:185 m

Tired of being tired. I need a full proper massage.

Tuesday, September 23, 2014

8km Recovery

Distance:8.04 km
Avg Pace:5:31 min/km
Elevation Gain:147 m

Very tired. New workplace, hard work. Happy to get out after a busy day on the feet for 45mins. Feels like it will start getting warm again soon. Legs are still quite fatigued.

Monday, September 22, 2014

9.5km Recovery Cycle

Distance:9.52 km
Avg Speed:17.4 km/h
Elevation Gain:108 m

Absolutely exhausted. Legs are a bit DOMSy, and generally stiff, but a crap nights sleep and an early start has knocked me off. Couldn't let such a nice spring afternoon go to waste. Just wanted to get some blood through the system.

Sunday, September 21, 2014

Blackmores Sydney Half Marathon 21.1km

Distance:21.10 km
Avg Pace:4:00 min/km

A 4:18 improvement on last year. Actually ran well beyond what I thought I was capable of. Was thinking between 85 and 86 would be great - but would more likely be 86-87. Got too far back at the start, took me 2min to get over the start and basically passed 1200 people during the race. Was a bit late to the start and the 85min pacer was literally three people ahead. Not sure whats up with the markers, but the 1st and 2nd km markers had me at 4:30km pace.

Probably the best thing for me was linking up with an Irish lad who was at my pace (actually a touch faster) who pulled me along from about 14k. He ended up getting about 12 sec up on me, but I was a minute up on him in net time. Somehow put in 3:48s over the last 2km which is nudging my 5k race pace. 

Apart from some really tight shins through the first km, and some hot spots that developed towards the end I felt good. Hopefully I can get a seeded entry at the Run Sydney Half.

Saturday, September 20, 2014

4km Shakeout w/8x25sec

Distance:4.37 km
Avg Pace:5:40 min/km
Elevation Gain:64 m

Never feel particularly good before a race. 

Friday, September 19, 2014

6km Recovery

Distance:6.20 km
Avg Pace:5:08 min/km
Elevation Gain:77 m

Did a 4:10km at the end which felt a bit harder than I would hope, but it looks like I was starting to hit 3:56 pace which would explain it. Such a beautiful and spectacular up on the Long Reef headland. Had a good 10min soak in the ocean pool.

6km Recovery

Distance:6.11 km
Avg Pace:5:16 min/km
Elevation Gain:74 m

Wednesday, September 17, 2014

Tuesday, September 16, 2014

9km Recovery

Distance:9.02 km
Avg Pace:5:25 min/km
Elevation Gain:198 m

18km Medium Long

Distance:18.02 km
Avg Pace:4:43 min/km
Elevation Gain:356 m

Nice run out in the hills of Nethercote (back of Eden) with Dan on the bike. dropped him on the hills too.

Saturday, September 13, 2014

5x400m, 4x400m, 2x400m

Avg 1:32 probably

An attempt to put a bit of snappiness back in the legs, but pretty tired. I think the last set should have been 3x400 but I must have programmed it incorrectly. Didn't feel too hard, but didn't feel great either. Pretty close to the target that Daniels would have me run at (90sec 400s) with a teeny uphill and downhill.

Friday, September 12, 2014

8km Recovery

Distance:8.11 km
Avg Pace:5:34 min/km
Elevation Gain:134 m

I think I may actually be addicted to running. Despite the obvious pain in my right big toe and niggly tightness in my left post tib. I still went out. Even knowing that it wouldn't be a bright idea. The idea of not running was worse. Dammit.

Thursday, September 11, 2014

8km Recovery

Distance:8.05 km
Avg Pace:5:30 min/km
Elevation Gain:140 m

Easy run after a morning shift. Have a painful blister on my big toe where my toenail would normally cop the beating. Beautiful spring afternoon.

Wednesday, September 10, 2014

17km Medium Long

Distance:17.12 km
Avg Pace:4:59 min/km
Elevation Gain:293 m

Relatively easy, though the hills are killing me. Nothing much in the tank. Could feel the nipple chafe beginning so off with the singlet. Humid. Sweat about 1 litre.

Tuesday, September 9, 2014

6km T (1km rec) 4km T

6km: 24:22 (4:04)

1k: 6:02

4km: 17:12 (4:18)

Really hit the wall and went backwards from the 3rd km. Was aiming for a long 14k Tempo. Really bad run. The heat got me and became quickly dehydrated. Quite disappointing.

Monday, September 8, 2014

12km Aerobic Base

Distance:12.01 km
Avg Pace:4:47 min/km
Elevation Gain:188 m

Moderate effort in the second half - legs are quite heavy. Some days I wish there were no hills.

Sunday, September 7, 2014

7km Recovery

Distance:7.21 km
Avg Pace:5:45 min/km
Elevation Gain:135 m

Bit tight in the quads and calf. Tired.

Weekly Totals:

Running: 88.55km (7:21:06)
Cycling: 12.47km (32:28)

Biggest volume in a long time.

Saturday, September 6, 2014

3x2km w/400m Recovery

7:50.3 (3:55)
7:51.2 (3:56)
7:39.0 (3:50)

Aiming at a 'comfortably hard' 4min Tempo pace. Somehow found 3:56 pace in that zone which is good. Didn't really feel like I was giving it that much more effort on the final rep which was 3:50 pace. The trail down to Davidson has turned into a creek so came back up the big hill and got absolutely drenched.

14km Aerobic Base

Distance:14.12 km
Avg Pace:4:56 min/km
Elevation Gain:242 m

A little bit of breeze and drizzle. Can feel the long run in my legs still. 8min soak in the pool as a psuedo-ice bath - then it started raining so I got out...

Thursday, September 4, 2014

12km Cycle

Distance:12.47 km
Avg Speed:23.0 km/h
Elevation Gain:100 m

Easy recovery spin after dropping the car off.

Wednesday, September 3, 2014

26km Long Run

Distance:26.10 km
Avg Pace:4:56 min/km
Elevation Gain:660 m

Wanted to do a flat easy long run but didn't happen - forgot my watch (?) and had to turn around and come home half way to Narrabeen. Ended up doing a pretty hilly and windy run around Middle Harbour. Some damn nice houses around Castle Cove.

Almost talked myself out of Warringah Rd, but got it done. Have done 117km in the last 9 days including a 5 and 10k tempo and 4x1k intervals. Two and a half weeks until Blackmores half so hope I a) don't get injured and b) absorb this training. 

10km Tempo

Distance:10.01 km
Avg Pace:4:05 min/km
Elevation Gain:157 m

Sydney Striders 10k Lane Cove course. Its hard. I think I went too hard for a tempo, has shattered at the end. A couple of real nasty hills.

Monday, September 1, 2014

12km Aerobic Base

Distance:12.03 km
Avg Pace:5:20 min/km
Elevation Gain:354 m

Checking out what damage might have been done to the trails with the rain, but they are pretty good apart from being a bit muddy and some big puddles down on Lyre Bird. Beautiful weather for the beginning of spring. A lone saxophonist was playing down by the water which was kind of strange. 

4x1km w/2min walk recovery

First and third had an elevation gain of 10m, while two and four were back down.


Monthly Totals:

Running: 330.16km (27:57:48)
Cycling: 17.95km (52:20)
Swimming: 2000m (38:32)

Biggest month since January.