Friday, October 31, 2014

6km Recovery

31:03 (5:09)
71m gain

Along Manly Beach. Had massage straight after. Great spot to run, very busy on a weekday morning.

Thursday, October 30, 2014

3x1600m T (2min rec)

5:55.2 (3:42)
5:54.5 (3:42)
6:00.4 (3:45)

Probably would have been a touch quicker on road rather than grass. Still a bit fast for T pace. Need to get the legs freshened for the weekend.

Wednesday, October 29, 2014

10km Aerobic Base

53:51 (5:10)
211m gain

Really tired from work this week. Would have been happy with a half hr run, so pleased to get closer to an hour. Calves are really tight and need massage which is booked for Friday.

Monday, October 27, 2014

Sunday, October 26, 2014

22km Medium Long

1:42:04 (4:38)
150m gain

Way too hot out there. Says 21.1degrees at the start, but it would easily be pushing 27 in the sun coming back along pittwater rd. tried to get plenty of water in, but ended up peeing blood at the end. Haven't had that for a while - 2012 from memory.

Getting sore through the left leg too, need massage soon.

Weekly Total:

Biggest volume in a while

15km Aerobic Base

1:09:14 (4:37)
22m gain

A moderate/higher end aerobic effort on hills around home.

Friday, October 24, 2014

Wednesday, October 22, 2014

8km Recovery

44:34 (5:32)
141m gain

Very easy running. Feel fairly, good just a bit tight through the quads/flexors.

Tuesday, October 21, 2014

2x10min + 2x5min Tempo

10min: 2.56km (3:55)
2min recovery
10min: 2:57km (3:54)
2min recovery
5min: 1.25km (3:59)
1min recovery
5min: 1.29km (3:53)

Solid, hard on fairly tired legs.

98km in the last 7 days, 132km in last 10 days. Need to take it easy for a few days

Monday, October 20, 2014

12km Aerobic Base + 6km Recovery


12km Aerobic Base
53:17 (4:26)

Higher end effort, more like a M pace run


6km Recovery
34:17 (5:42)

Tough on a diet of lollies and coffee.

Very rare day of doubling.

Sunday, October 19, 2014

Saturday, October 18, 2014

28km Long Run

2:20:27 (5:01)
746m gain

Hilly long run. Tired legs from yesterdays tempo. Fairly tight through the left hip flexor and quads were hammered. Need to foam roll more. Garmin says 746m elevation, Strava says 568m.

Friday, October 17, 2014

10km Tempo


99m gain

Striders 10k course. Just 31 seconds off my 10k PB from last year. Bit of a head wind on the ups, its a very subtle up and down. One of those big ass cruise ships cam right through the heads as I got up there. Pretty impressive sight. 

Thought I might have been able to go under 39 but didn't have it in me.

Penguin habitat apparently

Thursday, October 16, 2014

Wednesday, October 15, 2014

7km Aerobic Base

7.28 km
4:42 min/km
Avg Pace
127 m
Elev Gain

Windy day, legs feeling better than they have in a while probably due to the lack of running and no real quality.

Monday, October 13, 2014

Sunday, October 12, 2014

26km Long Run

26.11 km
4:42 min/km
Avg Pace
200 m
Elev Gain

Haven't run this long in a while. Saw the sun rise over the ocean. Great conditions. Needed to stretch out a few times.

Thursday, October 9, 2014

6km Recovery

6.31 km
5:16 min/km
Avg Pace

Returning after a few days off with a cold. Felt ok, usual tiredness post work, bit of a sore throat still. A little tightness anterior tib on the left - need a good roll out

Sunday, October 5, 2014

18km Medium Long

18.02 km
140 bpm
Avg HR
392 m
Elev Gain

Second consecutive medium long. This one a lot hillier. 40km in two days is unusual for me, but trying to squeeze in some longer efforts given the lack of quality. Wore the HRM for the first time in months and I don't enjoy it, although interesting to see data. Particularly HR on the hills compared with HR at 4:08 pace on the flat (higher HR uphill at 5:30 pace). Legs are tired as is par for the course these days.

Weekly Total:

Running: 73.09km (6:07:37)

Saturday, October 4, 2014

22km Medium Long

262 elevation gain

Good run with a couple of people. Easy running, with a bit of pace towards the end. Cooled off at Freshie.

Thursday, October 2, 2014

13km Aerobic Base

225m elevation gain

Just had to get out and roll. Legs are fatigued. Bush pit stop. having a rest day tomorrow. Maybe race Saturday or just easy running - can't decide.

Wednesday, October 1, 2014

8km Recovery

Distance:8.00 km
Avg Pace:5:12 min/km
Elevation Gain:140 m

Super tired. Had to have a break at 4k.