Friday, February 27, 2015

11km Aerobic Base

55:37 (5:03)
63m gain

End of a very busy, hard week. First run on the new Narrabeen Lagoon Trail - its just a 1k section, but means you can now loop right around the lake. Very nice down there.

Thursday, February 26, 2015

5km Recovery

30:40 (6:07)
22m gain

So ridiculously tired. Late/early - 5 hrs sleep, two very busy shifts. Awful.

Monday, February 23, 2015

1500m Swim

1500m Swim

Decided to have a rest/recovery. First swim this year and there was a swimming carnival on. Had to swim in the shallow pool outside - 90cm deep - my hands hit the bottom on occassion.

Sunday, February 22, 2015

30km w/ 22km MP

2:12:07 (4:24)
58m gain

22km - 1:32:37 (4:13)

Tough session, but managed (just) ok in the humidity. Hard to stay focussed  and found myself having to surge every now and then. Legs are tired, very tired now.

Weekly Total

Runnning: 89.36km (7:15:06)

Not too bad off the back of a week of nights. Just the one quality session today though.

Saturday, February 21, 2015

12km Aerobic Base

1:01:45 (5:08)
98m gain

Slightly different run around the lake today - up over Narrabeen Headland. Something different.

13km Aerobic Base

1:04:12 (4:56)
87m gain

Bay Run with add ons. Last night shift for the week. I kind of hope that running on tired legs and fatigued is somehow helping my training.

Thursday, February 19, 2015

10km Aerobic Base

49:16 (4:56)
68m gain

Added a cool little loop around Callan Park - the SCA buildings are amazing. Pretty tired.

Monday, February 16, 2015

9km Recovery

51:31 (5:41)
52m gain

No energy. Legs very dead. Quick dip at Freshie post run which was good.

Sunday, February 15, 2015

30km Long Run

2:23:15 (4:46)
188m gain

Quite a high volume week with a 5k PB. Felt very good through this run at this pace. A few hills.

Weekly Total

Running: 95.28km (7:52:06)

Friday, February 13, 2015

10km Aerobic Base

53:17 (5:08)
39m gain

Didn't want to run any hills after a long, long week. Had a nice little dip at Shelley Beach post run. Ahhh yea.

Thursday, February 12, 2015

Tuesday, February 10, 2015

3x1600m + 4x3min + 6x200m

1600s: 6:07 (3:49), 5:54 (3:41), 6:12 (3:53)

3mins: 860m (3:29), 800m (3:45), 760m (3:56), 820m (3:40)

200s: 40.4, 42.4, 41.4, 42.6, 42.5, 41.4

Real humid and am tired.

Monday, February 9, 2015

14km Aerobic Base

1:04:57 (4:38)
93m gain

Very humid. Saw another diamond python, second in as many runs here. First was up a tree, today just next to the track. Quite cool to look at even though it gave me a scare at first.

Friday, February 6, 2015

32km Long Run

2:25:27 (4:33)
210m gain

Probably about 5min stoppage time for traffic and drinks.

Strapped the ankle up with KT tape and it held up really well. Was not expecting to get 32km out in under 2:30 today. Relatively pleased with that.

Thursday, February 5, 2015

Wednesday, February 4, 2015

9km Recovery

50:20 (5:35)
126m gain

After a day off and some serious rolling of the calf, the ankle/achilles/post tib seems better than it was the other day. Tired after some hellish sleep patterns. Almost got rolled by a wallaby as I wandered in to the bush to take a pee.

Sunday, February 1, 2015

12km Aerobic Base

1:00:11 (4:57)
166m gain

Was going to take a full day off. The left foot became a bit sore over the past few days. Then decided on a slow 30min which ended up as an hour. Left achille/post tib is a bit niggly. Foot seems ok at the moment.

Weekly Total:

Running: 83.47km (6:59:42)

Monthly Total:

Running: 360.44km (30:47:26)

One day off.