Thursday, July 31, 2014

5km Recovery

Distance:5.01 km
Avg Pace:5:10 min/km
Elevation Gain:58 m

Just managed to squeeze this in betwwen work and an acupuncture appointment. Manly at its springtime weather finest.

Monthly Totals:

Running: 235.01km (20:08:30)
Cycling: 37.40km (1:45:59)
Swimming: 4km (1:14:48)

Only four days of absolutely no training, and back to something resembling actual training. Time to get the leg sorted out properly.

Wednesday, July 30, 2014

6km Recovery

Distance:6.29 km
Avg Pace:6:07 min/km
Elevation Gain:123 m

Damn - nearly 40min for 6k. No desire, and I was getting heartburn as well. Happy to just get out there.

Tuesday, July 29, 2014

2 x 3km (1min recovery) + 4x200

11:53.4 (3:58)
12:14.3 (4:05)

42.5, 41.9, 42.3, 43.4

Should have been doing this at tempo pace - around 4:15 for me at the moment I reckon. Instead it was pretty much 5k pace so I was in vomit territory at the end of the first interval. the 200s actually felt good surprisingly.

Sunday, July 27, 2014

25km Long Run

Distance:25.01 km
Avg Pace:4:39 min/km
Elevation Gain:209 m

Bloody uncomfortable. Left leg felt like it wasn't functioning at all. Had to stop a few times to stretch hip flexors and calf to try get it working again. Also felt the lack of km's by the last 3k. Have a vague hope that I might be able to get down to Melbourne and do the marathon again in October, but not really sure. Won't be doing it on the back of 50k weeks. Still, had 4 night shifts this week and was able to get that amount done, so can't really complain.

Need to try and get 2 x 1hr runs + a 2hr run + 2 x 45min runs in a week at a bare minimum which would roughly be 60-70k a week depending on pace.

Weekly Totals:

Running: 53.49km (4:28:39)
Swimming: 2000m (38:04)

Saturday, July 26, 2014

6km Recovery

Distance:6.11 km
Avg Pace:5:27 min/km
Elevation Gain:144 m

Much heavier legs today but forced myself up a few hills. Finished nights for another few weeks. Manage 3 runs out of 4 overnights - happy with that.

7km Recovery

Distance:7.02 km
Avg Pace:5:22 min/km
Elevation Gain:97 m

Thursday, July 24, 2014

6km Recovery

Distance:6.33 km
Avg Pace:5:47 min/km
Elevation Gain:115 m

Post night shift shuffle. Pretty tired and just forced myself out.

Sunday, July 20, 2014

21km Medium Long Run

Distance:21.09 km
Avg Pace:4:54 min/km
Elevation Gain:311 m

Decided at 6k that I may as well get my long run for the week down. Still don't have the endurance in the legs. Relatively hilly.

Weekly Total

Running: 53.78km (4:32:34)

Saturday, July 19, 2014

6km Aerobic Base

Distance:6.05 km
Avg Pace:5:10 min/km
Elevation Gain:119 m

Right big toe was bleeding at the end of this. Otherwise ok.

Thursday, July 17, 2014

8km Recovery

Distance:8.18 km
Avg Pace:5:42 min/km
Elevation Gain:159 m

Quite tight through the post tib area again. Not sure if there's any great solution other than to run less and slower. Garmin lost the satellite in the last km or so which is strange.

Wednesday, July 16, 2014

5km Tempo + 4x200

5km Tempo: 20:46 (4:09min/km) KM 1,3,5 slightly uphill. Probably 4:20s on the up and 4:00s on the downside.

200s: 44.3, 43.7, 43.1, 42.6

I have no raw speed at all.

Did 1x10 kettlebell swings when I got home - easing back into strength... ( actually just lazy)

Calf pulled up pretty sore.

Tuesday, July 15, 2014

8km Aerobic Base

Distance:8.31 km
Avg Pace:5:02 min/km
Elevation Gain:153 m

Had ART at Balance yesterday which seems to have helped a fair bit with the calf. Feeling relatively good. Still some discomfort around the knee. 

Got a replacement HRM which went a bit crazy uphill saying I had a 200+ HR. I don't really like the HRM, so probably wont use it often.

Sunday, July 13, 2014

20km Medium Long

Distance:20.11 km
Avg Pace:5:11 min/km
Elevation Gain:445 m

Hilly run into the million dollar suburb of Castle Cove. Spectacular views of Middle Harbour. Got a bit chilly, had to take the singlet off cos I was starting to get chafed. Longest run in months, legs were feeling it.

Seven consecutive days running for a weekly total of 65km. Its been nearly 4 months since I got injured.

Saturday, July 12, 2014

7km Aerobic Base

Distance:7.28 km
Avg Pace:5:09 min/km
Elevation Gain:136 m

Started with a 6:41 and finished with a 4:07. Felt pretty good. Feel good because I think this is the first time since starting at the hospital I've managed to run and work for a full week.

Friday, July 11, 2014

5km Recovery

Distance:5.33 km
Avg Pace:6:20 min/km
Elevation Gain:96 m

Thought about swimming but figured a super easy half hr would be better. Nice evening run, very meditative.

Thursday, July 10, 2014

Wednesday, July 9, 2014

6km Recovery

Distance:6.30 km
Avg Pace:5:38 min/km
Elevation Gain:120 m

Easy, very slow paced run. Tired as usual these days.

Tuesday, July 8, 2014

12km Aerobic Base

Distance:12.01 km
Avg Pace:5:07 min/km
Elevation Gain:187 m

Been a long time since I have done a weekday run over 10km. Feeling tired and heavy.

Monday, July 7, 2014

8km Recovery

Distance:8.01 km
Avg Pace:6:07 min/km
Elevation Gain:268 m

Trails and stairs slowed it right down. Leg is sore after yesterday. Ran on the Mosman parkrun course for a part of it.

Middle Harbour

Sunday, July 6, 2014

14km Steady State

Distance:14.03 km
Avg Pace:4:31 min/km
Elevation Gain:192 m

Somehow ended up doing 4:15 pace for a bit without a huge amount of effort. Slowed down when some people coming from up ahead called out that there was a snake on the side of the trail. Was looking and looking and didn't see it until the last second. Big fella, scared me even though I knew I was going to see it. Had to slow down coming back but didn't see it again.

Thursday, July 3, 2014

3 x 1k w/1min recovery

3:45, 3:56, 3:59

Have gotten a bit bored with the easy runs. Not really ready for any real work. Buried myself with the first rep. Calf still not great.

Wednesday, July 2, 2014

6km Aerobic Base

Distance:6.32 km
Avg Pace:5:12 min/km
Elevation Gain:119 m

Massage this morning and the soleus is still tight as, either that or my legs just fucked.

Tuesday, July 1, 2014

10km Aerobic Base

Distance:10.02 km
Avg Pace:4:50 min/km
Elevation Gain:144 m

Flat, afternoon run by the lake. Third consecutive day of running, not feeling too bad. Hip tightness gone, tight soleus. Beautiful weather.

Narrabeen Lakes