Sunday, November 30, 2014

Central Coast 10km

38:28 (3:51)
42m gain

Weekly Total
Running: 67.48km (5:32:23)

Monthly Total
Running: 320.59km (26:37:56)
Cycling: 13km (43:49)

Included a half marathon PB at Homebush, and a 10k PB today - as well as two weeks of night shifts.

Already sweat about a litre before the start

Saturday, November 29, 2014

7km w/8x25sec (1min)

40:03 (5:37)
153m gain

10km race tomorrow. Never feel particularly positive about what I can do. Hope to dip under 38, but probably more likely to be just over it.

10km Aerobic Base

52:12 (5:11)
185m gain

Around Blackwattle Bay and Pyrmont post-night shift. Felt tired.

Wednesday, November 26, 2014

3x1600m (T) 2min recovery

1600m: 6:10.7, 5:59.0, 6:13.0

Tired post night shift. Hope to feel better on Sunday. Legs actually felt ok. Ran in flats which I didn't enjoy that much.

Sunday, November 23, 2014

16km Aerobic Base

1:17:29 (4:50)
183m gain

Cruisey, early sunday morning run along Manly Beach. Earliest I've been running in months. Had some soft tissue work on friday and some taping and everything is feeling pretty good. Day 20 of consecutive running, haven't done that in a while.

Weekly Total

84.85km (7:07:57)

Saturday, November 22, 2014

Thursday, November 20, 2014

6km Recovery

34:01 (5:19)
84m gain

Ridiculously busy at work. Literally on the feet for 8 hrs. Buggered. Was going to rest, but needed the stress relief. Felt ordinary. But am now on day 17 of a running streak. Injury is the only way out of this madness.

Wednesday, November 19, 2014

8km Aerobic Base

42:40 (5:20)
214m gain

Calling this an aerobic run because of the hills, not the pace. Still have a niggly right quad.

Tuesday, November 18, 2014

Monday, November 17, 2014

8x800 (2min recovery)


Felt harder than it probably should have. Had intended to do 10k pace so this was closer to 5k pace. Feeling tired and very thirsty.

Sunday, November 16, 2014

6km Recovery

35:50 (5:57)
100m gain

Happy enough. Would have liked another 10k today but am too tired after my brothers wedding. Was going to have a complete day off, but decided to go slow. Legs are as niggly as they have been in a while. Need to fit in a real solid massage soon.

Weekly Total

68.27km (5:53:21)

Saturday, November 15, 2014

18km Medium Long

1:31:08 (5:04)
265m gain

Taped the right leg, felt a bit better but am tight on the left as well. Mostly felt ok until right near the end I felt a tweak.

Thursday, November 13, 2014

Wednesday, November 12, 2014

5km Time Trial + 4x200

5km: 18:09 (3:38)

200s: 38, 38, 40, 39

Ran at the Narrabeen Sydney Academy of Sport on the synthetic track. 5k PB, fairly accurate I think going on where I started and finished on the track. The 200s felt good. Right leg is niggly and concerning and so cut the cool down short. Went to Collaroy Ocean pool for a soak post-run. Would like to get under 18mins before the end of the year.

Tuesday, November 11, 2014

7km Aerobic Base

32:51 (4:41)
68m gain

Last of the night shift runs. Legs heavy and tired but just pushed and ended up with a bunch of sub 4:30min k's including a 4:13 last km. Little less tight today but still noticeable.

Monday, November 10, 2014

7km Recovery

37:29 (5:21)
72m gain

Feeling pretty tired after nights and getting quite tight and sore on the right side.

Sunday, November 9, 2014

10km Aerobic Base

52:49 (5:15)
93m gain

Tired after night shift, Right hip and ITB getting tight.

Weekly Totals

Running: 67.17km (5:32:40)
Cycling: 13.01km (43:49)

Saturday, November 8, 2014

10km Aerobic Base

49:39 (4:57)
180m gain

Have literally been up for 26 hrs prior to this run. Night shift on no sleep and dammit if it wasn't as busy as hell. Quite happy to get this done.

Friday, November 7, 2014

17km Medium Long

1:20:29 (4:44)
114m gain

Nice morning by the lake and out to Long Reef headland. Felt relaxed and easy at 4:34 pace which is nice. Have to be careful with the legs now.

Thursday, November 6, 2014

Wednesday, November 5, 2014

12km Aerobic Base

56:16 (4:41)
90m gain

Feeling a bit sore still but pretty good. Might have tweaked a hammy when I had to jump a bit of work they were doing on the track. Felt relatively easy holding 4:30ish pace. Wasn't aiming to be running that pace. Looks like the main part of the bridge is over the creek now, maybe a few more months and there will be a pretty good 8k loop around the lake. Don't know why connect says the elevation is 180m and strava says 90m.

Monday, November 3, 2014

Sunday, November 2, 2014

Run Sydney Half Marathon

1:23:23 (3:57)
190m gain

A PB - 57 seconds off of Blackmores. Not quite as pancake flat as I thought when coming up and over the inclines  multiple times. Pretty nasty headwind along the riverfront. Finishing on the track was good. Pretty much solo running. Ended up in 30th position, so not a huge amount of depth, but still nice to be up in that area of the race.

Saturday, November 1, 2014

8km w/8x25sec

45:04 (5:38)
114m gain

Haven't been sleeping all that well this week and work has been busy. Gonna be an interesting day tomorrow. Plan is to head out at 3:59min pace and hold/kick a little in the last 5k if I can. Today its 25 degrees at 6:30, hopefully its 15 as forecast tomorrow.