Tuesday, September 29, 2015

Monday, September 28, 2015

Sunday, September 27, 2015

12km Aerobic Base

58:59 (4:54)
128m gain

Would have liked to do more but couldn't today.

Weekly Total


5km Recovery

30:31 (6:04)
21m gain

just finished a run of three night shifts. Slept for 3 hours then slowly shuffled through this.

Wednesday, September 23, 2015

Tuesday, September 22, 2015


41.4 (3:27)
42.6 (3:33)
1:29.5 (3:44)

42.6 (3:33)
42.2 (3:31)
1:27.4 (3:38)

42.3 (3:32)
41.7 (3:29)
1:25.7 (3:34)

42.5 (3:33)
42.2 (3:31)
1:26.0 (3:35)

Another great spring morning - about as good as I can go I think with the short work. Foot sore before and after but felt fine during the workout.

Monday, September 21, 2015

12km Aerobic Base

1:00:01 (4:55)
142m gain

Nice morning to be out in the foothills. Little bit sore through the top of the left foot - not used to backing up after a 16k run at the moment.

Sunday, September 20, 2015

16km Medium Long

1:16:47 (4:48)
111m gain

Probably as close to feeling back to fitness as I have been for a long time. Legs were pretty tired toward the end, but was great to feel comfortable at a relatively ok pace for a while.

Weekly Total


Wednesday, September 16, 2015

11km Aerobic Base

49:41 (4:30)
72m gain

Set out with some conviction to hold 4:40 pace but ended up speeding up and doing 4:20s for a few km which then blew me up. I would say close to tempo pace at 4:18 - 4:22. Quite warm out there today.

On the one hand I'm happy that I can still run a few km at 4:20 pace, on the other - thats slower than what I ran a marathon five months ago.

10km Aerobic Base

50:30 (5:02)
106m gain

Feeling a bit better.

4x4min (3min recovery)

1.01km (3:59)
0.99km (4:02)
0.99km (4:04)
0.99km (4:03)

Felt pretty rough - thought I may have been a tad faster. Legs are pretty tight. Probably felt yesterdays run.

10km total

Sunday, September 13, 2015

11km Aerobic Base

51:06 (4:39)
60m gain

Been a while since I've had a nice flat run. Aimed to at least go sub 5min pace. 4:30s felt ok for a while - trying to take it as it is. Beautiful spot - haven't been down for a long time.

Weekly Total

Running: 45.22km (3:55:46)

Was hoping for 50 - 55km - but nights killed my legs.

Tuesday, September 8, 2015

6km Recovery

33:55 (5:39)
57m gain

Slow and slower after work. Just an 8hr shift. Its great outside - flowers are blooming, blue skies...

Monday, September 7, 2015

Sunday, September 6, 2015

4x3min (3min recovery)

Was actually supposed to be 4x4 - glad it wasn't I'm bloody exhausted as usual.

790m (3:47)
770m (3:55)
750m (3:59)
740m (4:03)

Cant even do 800m reps in 3mins... shit

Wednesday, September 2, 2015

11km Aerobic Base

1:02:00 (5:33)
255m gain

Legs, in particular the quads, are toast. Wanted to knock out an easy, flattish 12 - 14k trail run, but got to the trail head to find a sign and barrier saying the track was closed because of falling rocks. Pfft.. headed down about 700m before find a serious looking barricade warning of danger DO NOT ENTER, and decided I didn't want to be the guy on the news that had disobeyed two lots of signs to get killed by a falling rock.

Struggled along and eventually ended up on the synthetic fields for a bit. Quite strange, its rubber and astro turf. Ended up with tiny bits of rubber inside my shoes. Will be good for intervals I think.

Tuesday, September 1, 2015

8x400m (400m recovery)

1:27 (3:39)
1:26 (3:36)
1:26 (3:36)
1:31 (3:48)
1:29 (3:42)
1:29 (3:44)
1:31 (3:48)
1:29 (3:42)

Hard work, not quite ready for it.