http://connect.garmin.com/activity/95813348
5.56km
29:11
Avg Pace: 5:14min/km
My left calf and shin are feeling terrible despite two ice baths yesterday. Time to get a massage I think! Ran it down at Bicentennial Park so a bit of a change in scenery.
Logged 275km in June - highest volume this year since February which I think was 220km
Thursday, June 30, 2011
Wednesday, June 29, 2011
5 x 1km Intervals
http://connect.garmin.com/activity/95574209
5 x 1km Intervals 3min recovery
3:59
4:06
4:10
4:02
4:04
Wasn't sure if I was going to be able to get through this one. My left calf and shin have been pretty sore since Sunday's tempo. Anyway, got through a not-so-pleasant session and followed with an ice bath so am feeling ok at the moment.
5 x 1km Intervals 3min recovery
3:59
4:06
4:10
4:02
4:04
Wasn't sure if I was going to be able to get through this one. My left calf and shin have been pretty sore since Sunday's tempo. Anyway, got through a not-so-pleasant session and followed with an ice bath so am feeling ok at the moment.
Tuesday, June 28, 2011
13km Base Run
http://connect.garmin.com/activity/95346914
Problems with the satellite, but I think avg pace was around 5min/km. Legs felt pretty tired. Calves are tight (as usual).
Problems with the satellite, but I think avg pace was around 5min/km. Legs felt pretty tired. Calves are tight (as usual).
Sunday, June 26, 2011
7km Tempo
http://connect.garmin.com/activity/94866780
7km Tempo
4:23
4:26
4:33
4:23
4:33
4:26
4:26
Same lower limb discomfort as last time I did this session. Gotta work out what I'm doing to cause this when I run at this speed on concrete.
Have logged 75km for the week which is my highest volume week ever.
7km Tempo
4:23
4:26
4:33
4:23
4:33
4:26
4:26
Same lower limb discomfort as last time I did this session. Gotta work out what I'm doing to cause this when I run at this speed on concrete.
Have logged 75km for the week which is my highest volume week ever.
10km Recovery Run
http://connect.garmin.com/activity/94591870
55:03
Avg Pace: 5:27min/km
Felt good at first and then yesterdays fatigue really set in.
55:03
Avg Pace: 5:27min/km
Felt good at first and then yesterdays fatigue really set in.
Friday, June 24, 2011
27km Base Run
http://connect.garmin.com/activity/94420591
27.04km
2:19:07
Avg Pace: 5:08min/km
Nice run around the two bays. Started out a bit stiff but warmed into it. Few niggly bits and a fair bit of fatigue towards the end. Had one gel at 16km but felt pretty strong throughout. Happy at this point in time with where I'm at.
27.04km
2:19:07
Avg Pace: 5:08min/km
Nice run around the two bays. Started out a bit stiff but warmed into it. Few niggly bits and a fair bit of fatigue towards the end. Had one gel at 16km but felt pretty strong throughout. Happy at this point in time with where I'm at.
Thursday, June 23, 2011
Wednesday, June 22, 2011
4 x 1km Intervals
http://connect.garmin.com/activity/94025779
4 x 1km Intervals 3min recovery
3:46
3:43
3:51
3:45
Good, tough interval session. Happy with the times, maybe pushing a bit hard.
4 x 1km Intervals 3min recovery
3:46
3:43
3:51
3:45
Good, tough interval session. Happy with the times, maybe pushing a bit hard.
Sunday, June 19, 2011
24km Progression Run
http://connect.garmin.com/activity/93286537
24km
1:58:42
Avg Pace: 4:56min/km
Supposed to be pace pace run for half and then 'progress' the pace eventually finishing up at half marathon pace in the last km. Didn't quite work out, but hit a 4:29 at 21km - ended up being 2min quicker than the half I ran last year. Got pretty tired at 21km as I didn't eat or drink at all during that time.
Logged 72km for the week and feel ok. Second biggest week for the year - last time I hit 74km I didn't cope well. Hope too keep hitting a bit of volume.
24km
1:58:42
Avg Pace: 4:56min/km
Supposed to be pace pace run for half and then 'progress' the pace eventually finishing up at half marathon pace in the last km. Didn't quite work out, but hit a 4:29 at 21km - ended up being 2min quicker than the half I ran last year. Got pretty tired at 21km as I didn't eat or drink at all during that time.
Logged 72km for the week and feel ok. Second biggest week for the year - last time I hit 74km I didn't cope well. Hope too keep hitting a bit of volume.
Saturday, June 18, 2011
7km Recovery
http://connect.garmin.com/activity/93065927
7.26km
Avg Pace: 5:31min/km
Junk. But km's in the (sore) legs.
7.26km
Avg Pace: 5:31min/km
Junk. But km's in the (sore) legs.
Friday, June 17, 2011
7km Tempo
http://connect.garmin.com/activity/93036204
7km Tempo
Splits
4:19
4:19
4:27
4:21
4:21
4:26
4:28
Avg Pace: 4:23min/km
Was aiming to hold 4:21 pace throughout which was bloody hard work - especially as there was another killer headwind at points which made it feel like I was running against a wall. Had really sore lower limbs, particularly left front shin. Probably shouldn't have run after getting a massage earlier in the day. First real tempo run for the year.
7km Tempo
Splits
4:19
4:19
4:27
4:21
4:21
4:26
4:28
Avg Pace: 4:23min/km
Was aiming to hold 4:21 pace throughout which was bloody hard work - especially as there was another killer headwind at points which made it feel like I was running against a wall. Had really sore lower limbs, particularly left front shin. Probably shouldn't have run after getting a massage earlier in the day. First real tempo run for the year.
Wednesday, June 15, 2011
3 x 1km Intervals
http://connect.garmin.com/activity/92500617
3 x 1km Intervals 3min recovery
4:05
4:02
4:09
Never felt quite on top of things today. Too wet to run on the track so did the intervals around the bay. First Interval had some small hills, second was slightly downhill and third was pretty flat but ran straight into a fairly decent headwind which made it hard work.
9km total with warm up and cool down.
3 x 1km Intervals 3min recovery
4:05
4:02
4:09
Never felt quite on top of things today. Too wet to run on the track so did the intervals around the bay. First Interval had some small hills, second was slightly downhill and third was pretty flat but ran straight into a fairly decent headwind which made it hard work.
9km total with warm up and cool down.
Tuesday, June 14, 2011
12km Base Run
http://connect.garmin.com/activity/92271842
12.22km
Avg Pace: 5:03min/km
Another ordinary morning for running. Had to stretch out at 4k because my right shin got pretty tight, was fine after that. Still have a niggling left calf, actually both calves are just annoying - probably still recovering from Saturday's 26km.
12.22km
Avg Pace: 5:03min/km
Another ordinary morning for running. Had to stretch out at 4k because my right shin got pretty tight, was fine after that. Still have a niggling left calf, actually both calves are just annoying - probably still recovering from Saturday's 26km.
Sunday, June 12, 2011
10km Recovery Run
http://connect.garmin.com/activity/91683724
55:17
Avg Pace: 5:31min/km
A wet ordinary morning. Really just wanted to see how the legs had pulled up after yesterdays effort. First five k were pretty good, then the legs just got heavy. Nice to be out in the inclement weather.
Logged 57km for the week.
55:17
Avg Pace: 5:31min/km
A wet ordinary morning. Really just wanted to see how the legs had pulled up after yesterdays effort. First five k were pretty good, then the legs just got heavy. Nice to be out in the inclement weather.
Logged 57km for the week.
Saturday, June 11, 2011
26km Base Run
http://connect.garmin.com/activity/91487313
26.04km
2:11:42
Avg Pace: 5:03min/km
This is the longest run I have done so far. Felt reasonably good, pace was ok. Could definitely feel the fatigue setting in, but hopefully with a bit more prep and nutrition/hydration I can offset that a bit further. Not a bad training week considering I did a sub-20min 5k and a long run like this. No intervals this week though which was a bit of an aberration from the program.
Recovery: Big double espresso milk, ice bath, new zoot compression socks and 2xu tights over the top. Got a massage stick too which seems to be really good for the calves.
My guess at this stage is that the Coastal Classic is going to be postponed due to weather issues. Have to wait and see. I'm ready for it, but not fully prepared for the journey to get there etc. But that's just because I am a lazy mf.
26.04km
2:11:42
Avg Pace: 5:03min/km
This is the longest run I have done so far. Felt reasonably good, pace was ok. Could definitely feel the fatigue setting in, but hopefully with a bit more prep and nutrition/hydration I can offset that a bit further. Not a bad training week considering I did a sub-20min 5k and a long run like this. No intervals this week though which was a bit of an aberration from the program.
Recovery: Big double espresso milk, ice bath, new zoot compression socks and 2xu tights over the top. Got a massage stick too which seems to be really good for the calves.
My guess at this stage is that the Coastal Classic is going to be postponed due to weather issues. Have to wait and see. I'm ready for it, but not fully prepared for the journey to get there etc. But that's just because I am a lazy mf.
Thursday, June 9, 2011
5km Time Trial
http://connect.garmin.com/activity/91111043
5km Time Trial
19:42 (PR)
Avg Pace: 3:56min/km
Avg HR: 174 (approx)
Max HR: 184
Very solid hit out. First time trial since I started training. Previous PR was 21:25 on a hilly course. This was done on the oval at Pratten Park. A bit soft underfoot - so I wonder what I could do on a synthetic track.
5km Time Trial
19:42 (PR)
Avg Pace: 3:56min/km
Avg HR: 174 (approx)
Max HR: 184
Very solid hit out. First time trial since I started training. Previous PR was 21:25 on a hilly course. This was done on the oval at Pratten Park. A bit soft underfoot - so I wonder what I could do on a synthetic track.
Tuesday, June 7, 2011
12km Base Run
http://connect.garmin.com/activity/90696534
1:04:31
Avg Pace: 5:05min/km
Heavy legs. Still recovering from a minor cold. Just keep getting through.
1:04:31
Avg Pace: 5:05min/km
Heavy legs. Still recovering from a minor cold. Just keep getting through.
Sunday, June 5, 2011
15km Base Run
http://connect.garmin.com/activity/90190867
1:14:40
Avg Pace: 4:58min/km
Legs feel shit. Took about 8km to warm them up - left calf goddamn you...
Overall pretty happy to have gotten 50km this week. Probably coming down with something too. I don't know how you would work full time and punch out 100km a week.
1:14:40
Avg Pace: 4:58min/km
Legs feel shit. Took about 8km to warm them up - left calf goddamn you...
Overall pretty happy to have gotten 50km this week. Probably coming down with something too. I don't know how you would work full time and punch out 100km a week.
Friday, June 3, 2011
12 x 400m Intervals
12 x 400m Intervals 3min recovery
http://connect.garmin.com/activity/89786212
1:27 (3:39min/km)
1:26 (3:35min/km)
1:26 (3:37min/km)
1:29 (3:42min/km)
1:28 (3:41min/km)
1:27 (3:38min/km)
1:26 (3:35min/km)
1:28 (3:41min/km)
1:31 (3:47min/km)
1:27 (3:39min/km)
1:28 (3:41min/km)
1:26 (3:36min/km)
Mentally as well as physically challenging. Fairly consistent pacing - not as fast as last week, but this week has been very tiring. Happy just to have gotten the training done really.
http://connect.garmin.com/activity/89786212
1:27 (3:39min/km)
1:26 (3:35min/km)
1:26 (3:37min/km)
1:29 (3:42min/km)
1:28 (3:41min/km)
1:27 (3:38min/km)
1:26 (3:35min/km)
1:28 (3:41min/km)
1:31 (3:47min/km)
1:27 (3:39min/km)
1:28 (3:41min/km)
1:26 (3:36min/km)
Mentally as well as physically challenging. Fairly consistent pacing - not as fast as last week, but this week has been very tiring. Happy just to have gotten the training done really.
Wednesday, June 1, 2011
4 x 1600m Intervals
http://connect.garmin.com/activity/89380900
4 x 1600m Intervals 2min recovery
6:45 (04:11min/km)
6:47 (04:13min/km)
6:52 (04:15min/km)
6:46 (04:12min/km)
Not too bad after almost 8hrs on the feet. Certainly felt it in the soles though. Pretty consistent times - was aiming at 4:10's but its fine I think.
4 x 1600m Intervals 2min recovery
6:45 (04:11min/km)
6:47 (04:13min/km)
6:52 (04:15min/km)
6:46 (04:12min/km)
Not too bad after almost 8hrs on the feet. Certainly felt it in the soles though. Pretty consistent times - was aiming at 4:10's but its fine I think.
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