http://connect.garmin.com/modern/activity/623424019
6km
31:03 (5:09)
71m gain
Along Manly Beach. Had massage straight after. Great spot to run, very busy on a weekday morning.
Friday, October 31, 2014
Thursday, October 30, 2014
3x1600m T (2min rec)
http://connect.garmin.com/modern/activity/622800683
5:55.2 (3:42)
5:54.5 (3:42)
6:00.4 (3:45)
Probably would have been a touch quicker on road rather than grass. Still a bit fast for T pace. Need to get the legs freshened for the weekend.
5:55.2 (3:42)
5:54.5 (3:42)
6:00.4 (3:45)
Probably would have been a touch quicker on road rather than grass. Still a bit fast for T pace. Need to get the legs freshened for the weekend.
Wednesday, October 29, 2014
10km Aerobic Base
http://connect.garmin.com/modern/activity/622385805
10.42km
53:51 (5:10)
211m gain
Really tired from work this week. Would have been happy with a half hr run, so pleased to get closer to an hour. Calves are really tight and need massage which is booked for Friday.
10.42km
53:51 (5:10)
211m gain
Really tired from work this week. Would have been happy with a half hr run, so pleased to get closer to an hour. Calves are really tight and need massage which is booked for Friday.
Monday, October 27, 2014
6km Recovery
http://connect.garmin.com/modern/activity/620850644
6.15km
36:00 (5:51)
117m gain
Easy. Tiny bit of blood apparent still, but not anything much.
6.15km
36:00 (5:51)
117m gain
Easy. Tiny bit of blood apparent still, but not anything much.
Sunday, October 26, 2014
22km Medium Long
http://connect.garmin.com/modern/activity/619907635
22.01km
1:42:04 (4:38)
150m gain
Way too hot out there. Says 21.1degrees at the start, but it would easily be pushing 27 in the sun coming back along pittwater rd. tried to get plenty of water in, but ended up peeing blood at the end. Haven't had that for a while - 2012 from memory.
Getting sore through the left leg too, need massage soon.
Weekly Total:
84.2km
6:53:14
Biggest volume in a while
22.01km
1:42:04 (4:38)
150m gain
Way too hot out there. Says 21.1degrees at the start, but it would easily be pushing 27 in the sun coming back along pittwater rd. tried to get plenty of water in, but ended up peeing blood at the end. Haven't had that for a while - 2012 from memory.
Getting sore through the left leg too, need massage soon.
Weekly Total:
84.2km
6:53:14
Biggest volume in a while
15km Aerobic Base
http://connect.garmin.com/modern/activity/619176669
15.02km
1:09:14 (4:37)
22m gain
A moderate/higher end aerobic effort on hills around home.
15.02km
1:09:14 (4:37)
22m gain
A moderate/higher end aerobic effort on hills around home.
Friday, October 24, 2014
7km Recovery
http://connect.garmin.com/modern/activity/618794611
7km
42:25 (5:59)
136m gain
Work exhaustion. Lucky to get out for 40mins.
7km
42:25 (5:59)
136m gain
Work exhaustion. Lucky to get out for 40mins.
Wednesday, October 22, 2014
8km Recovery
http://connect.garmin.com/modern/activity/617477310
8.05km
44:34 (5:32)
141m gain
Very easy running. Feel fairly, good just a bit tight through the quads/flexors.
8.05km
44:34 (5:32)
141m gain
Very easy running. Feel fairly, good just a bit tight through the quads/flexors.
Tuesday, October 21, 2014
2x10min + 2x5min Tempo
http://connect.garmin.com/modern/activity/616930493
10min: 2.56km (3:55)
2min recovery
10min: 2:57km (3:54)
2min recovery
5min: 1.25km (3:59)
1min recovery
5min: 1.29km (3:53)
Solid, hard on fairly tired legs.
98km in the last 7 days, 132km in last 10 days. Need to take it easy for a few days
10min: 2.56km (3:55)
2min recovery
10min: 2:57km (3:54)
2min recovery
5min: 1.25km (3:59)
1min recovery
5min: 1.29km (3:53)
Solid, hard on fairly tired legs.
98km in the last 7 days, 132km in last 10 days. Need to take it easy for a few days
Monday, October 20, 2014
12km Aerobic Base + 6km Recovery
AM:
12km Aerobic Base
53:17 (4:26)
Higher end effort, more like a M pace run
PM:
6km Recovery
34:17 (5:42)
Tough on a diet of lollies and coffee.
Very rare day of doubling.
12km Aerobic Base
53:17 (4:26)
Higher end effort, more like a M pace run
PM:
6km Recovery
34:17 (5:42)
Tough on a diet of lollies and coffee.
Very rare day of doubling.
Sunday, October 19, 2014
10km Recovery
http://connect.garmin.com/modern/activity/615244473
10.05km
54:08 (5:23)
174m gain
10.05km
54:08 (5:23)
174m gain
Very tired legs today. Hip flexors are shot.
Saturday, October 18, 2014
28km Long Run
http://connect.garmin.com/modern/activity/614522190
28.01km
2:20:27 (5:01)
746m gain
Hilly long run. Tired legs from yesterdays tempo. Fairly tight through the left hip flexor and quads were hammered. Need to foam roll more. Garmin says 746m elevation, Strava says 568m.
28.01km
2:20:27 (5:01)
746m gain
Hilly long run. Tired legs from yesterdays tempo. Fairly tight through the left hip flexor and quads were hammered. Need to foam roll more. Garmin says 746m elevation, Strava says 568m.
Friday, October 17, 2014
10km Tempo
http://connect.garmin.com/modern/activity/613971180
10.01km
10.01km
39:31(3:57)
99m gain
Striders 10k course. Just 31 seconds off my 10k PB from last year. Bit of a head wind on the ups, its a very subtle up and down. One of those big ass cruise ships cam right through the heads as I got up there. Pretty impressive sight.
99m gain
Striders 10k course. Just 31 seconds off my 10k PB from last year. Bit of a head wind on the ups, its a very subtle up and down. One of those big ass cruise ships cam right through the heads as I got up there. Pretty impressive sight.
Thought I might have been able to go under 39 but didn't have it in me.
Penguin habitat apparently |
Thursday, October 16, 2014
7km Recovery
http://connect.garmin.com/modern/activity/613519052
Exhausted after a late/early.
7.01 km
Distance
40:12
Time
5:44 min/km
Avg Pace
129 m
Elev GainExhausted after a late/early.
Wednesday, October 15, 2014
7km Aerobic Base
http://connect.garmin.com/modern/activity/612765514
Windy day, legs feeling better than they have in a while probably due to the lack of running and no real quality.
7.28 km
Distance
34:09
Time
4:42 min/km
Avg Pace
127 m
Elev GainWindy day, legs feeling better than they have in a while probably due to the lack of running and no real quality.
Monday, October 13, 2014
8km Recovery
http://connect.garmin.com/modern/activity/611336924
Very easy, but legs a bit tired.
8.02 km
Distance
45:26
Time
5:40 min/km
Avg PaceVery easy, but legs a bit tired.
Sunday, October 12, 2014
26km Long Run
http://connect.garmin.com/modern/activity/610411880
Haven't run this long in a while. Saw the sun rise over the ocean. Great conditions. Needed to stretch out a few times.
26.11 km
Distance
2:02:45
Time
4:42 min/km
Avg Pace
200 m
Elev GainHaven't run this long in a while. Saw the sun rise over the ocean. Great conditions. Needed to stretch out a few times.
Thursday, October 9, 2014
6km Recovery
http://connect.garmin.com/modern/activity/608639935
5:16 min/km
Avg Pace
6.31 km
Distance
33:11
Time5:16 min/km
Avg Pace
Returning after a few days off with a cold. Felt ok, usual tiredness post work, bit of a sore throat still. A little tightness anterior tib on the left - need a good roll out
Sunday, October 5, 2014
18km Medium Long
http://connect.garmin.com/modern/activity/605471913
Second consecutive medium long. This one a lot hillier. 40km in two days is unusual for me, but trying to squeeze in some longer efforts given the lack of quality. Wore the HRM for the first time in months and I don't enjoy it, although interesting to see data. Particularly HR on the hills compared with HR at 4:08 pace on the flat (higher HR uphill at 5:30 pace). Legs are tired as is par for the course these days.
Weekly Total:
Running: 73.09km (6:07:37)
18.02 km
Distance
1:29:04
Time
140 bpm
Avg HR
392 m
Elev GainSecond consecutive medium long. This one a lot hillier. 40km in two days is unusual for me, but trying to squeeze in some longer efforts given the lack of quality. Wore the HRM for the first time in months and I don't enjoy it, although interesting to see data. Particularly HR on the hills compared with HR at 4:08 pace on the flat (higher HR uphill at 5:30 pace). Legs are tired as is par for the course these days.
Weekly Total:
Running: 73.09km (6:07:37)
Saturday, October 4, 2014
22km Medium Long
http://connect.garmin.com/modern/activity/604732282
22km
1:46:41
4:51min/km
262 elevation gain
Good run with a couple of people. Easy running, with a bit of pace towards the end. Cooled off at Freshie.
22km
1:46:41
4:51min/km
262 elevation gain
Good run with a couple of people. Easy running, with a bit of pace towards the end. Cooled off at Freshie.
Thursday, October 2, 2014
13km Aerobic Base
http://connect.garmin.com/modern/activity/603595481
13km
1:09:37
5:21min/km
225m elevation gain
Just had to get out and roll. Legs are fatigued. Bush pit stop. having a rest day tomorrow. Maybe race Saturday or just easy running - can't decide.
13km
1:09:37
5:21min/km
225m elevation gain
Just had to get out and roll. Legs are fatigued. Bush pit stop. having a rest day tomorrow. Maybe race Saturday or just easy running - can't decide.
Wednesday, October 1, 2014
8km Recovery
http://connect.garmin.com/modern/activity/602919611
Distance: | 8.00 km |
Time: | 41:38 |
Avg Pace: | 5:12 min/km |
Elevation Gain: | 140 m |
Super tired. Had to have a break at 4k.
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