https://connect.garmin.com/modern/activity/760707044
6.01km
31:05 (5:11)
50m gain
+
3x8 60kg Deadlifts
Fucking deadlifts hurt! Feel like I'm about to have hamstring cramps.
Monthly Total
Running: 213.98km (17:16:20)
April seems to have disappeared rather rapidly. Had the marathon in the second week, so recovery plus a nasty cold has meant a much lower volume month.
Thursday, April 30, 2015
Tuesday, April 28, 2015
10km Aerobic Base
https://connect.garmin.com/modern/activity/758955478
10.14km
45:00 (4:26)
65m gain
Went with intent and struggled.
10.14km
45:00 (4:26)
65m gain
Went with intent and struggled.
Monday, April 27, 2015
8km Recovery
https://connect.garmin.com/modern/activity/758042975
8.03km
41:48 (5:12)
121m gain
Took the hilly roads, out and back. Struggling along, but feeling much improved health wise. A bit chesty now.
8.03km
41:48 (5:12)
121m gain
Took the hilly roads, out and back. Struggling along, but feeling much improved health wise. A bit chesty now.
Sunday, April 26, 2015
8km Aerobic Base
https://connect.garmin.com/modern/activity/756751560
8.10km
39:48 (4:55)
73m gain
Starting to feel better, but the virus has affected my guts and needed two (!) poo stops. Plus I had to change the shoes at 1.5k in as well, cos it was rubbing my toe.
Tops of the worst week of running I've had since probably May last year.
20km for the week.
8.10km
39:48 (4:55)
73m gain
Starting to feel better, but the virus has affected my guts and needed two (!) poo stops. Plus I had to change the shoes at 1.5k in as well, cos it was rubbing my toe.
Tops of the worst week of running I've had since probably May last year.
20km for the week.
Saturday, April 25, 2015
6km Recovery
https://connect.garmin.com/modern/activity/753305637
6.10km
30:41 (5:02)
42m gain
Wet, but not windy at the moment. Saw one big tree down which took out the power lines, but missed someones car by about a meter. Am trying to run off a cold and some sort of stomach bug, will either improve or make it worse.
6.10km
30:41 (5:02)
42m gain
Wet, but not windy at the moment. Saw one big tree down which took out the power lines, but missed someones car by about a meter. Am trying to run off a cold and some sort of stomach bug, will either improve or make it worse.
Sunday, April 19, 2015
9km Aerobic Base
https://connect.garmin.com/modern/activity/750282576
9.16km
44:07 (4:59)
54m
The calf is still horrible, and the legs are still not recovered.
9.16km
44:07 (4:59)
54m
The calf is still horrible, and the legs are still not recovered.
Saturday, April 18, 2015
8km Aerobic Base
https://connect.garmin.com/modern/activity/749217619
8.02km
39:40 (4:57)
71m gain
Feeling better, but left calf is ridiculously tight and sore.
8.02km
39:40 (4:57)
71m gain
Feeling better, but left calf is ridiculously tight and sore.
Wednesday, April 15, 2015
Sunday, April 12, 2015
2015 Canberra Marathon
https://connect.garmin.com/modern/activity/743734180
42.195km
2:57:15 (4:12)
302m gain
Not executed quite the way I would have liked, but ended up with the result I wanted. knew I was going too fast when I went through 5km in 20mins, kept telling myself that I needed to slow down but things felt very easy. Developed some pain in my right foot at about 9km and wasn't sure if I'd tied my shoe up too tight or what was going on, it stayed with me but luckily enough didn't get any worse although it doesn't feel great a day after. got passed by two guys here, one who I heard breathing like he was running a 10k, and another who seemed alright - both of whom I ended up catching and passing.
Very strange to be running virtually alone with just one of those guys about 200m in front. Went through 20km about 2mins up on where I had planned to be. By 22km I knew I was going to be in a bit of trouble in the back end, my quads had that tight feeling coming on, and my foot continued to be sore, but easy enough to ignore.
At 30km I was still on a good pace, but it started going backwards after that. I knew there were hills in that last 10km, and really there's not too much too them, but after a solid 2hr run at a reasonable pace, they stung. The one at 31km slowed me down a bit and there's a bit of twisting as well after that where you do a sort of hairpin and head uphill, before heading down in to Weston Park, coming back after that turnaround between 35-36km I really started to feel the pinch, and then hit a brutal little hill at 38km I think, where I just struggled to hold 4:30 pace.
Got passed by two people here, one guy just flew past me and looked like he was at 4min pace, and another guy just pushed along. I couldn't hang on to him.
The worst part of the race was when I'd seen the 40km marker, but never saw a 41km marker. I just had no real idea how much longer I had to go, wasn't sure how far out my garmin was and then merged into the half marathon runners.
Absolutely shattered at the end and almost had a bit of a cry. I think it was mostly relief. Am happy now.
Have had the best stretch training I've ever done in the lead up to this, have managed to train through night shifts and some shitty rosters.
Training:
Daniels 4 week cycle, 18 week plan - taper based on Pfitzinger
16k w/14k MP, 30k (97)
42.195km
2:57:15 (4:12)
302m gain
 |
| Just under 1km out and in a world of pain |
Not executed quite the way I would have liked, but ended up with the result I wanted. knew I was going too fast when I went through 5km in 20mins, kept telling myself that I needed to slow down but things felt very easy. Developed some pain in my right foot at about 9km and wasn't sure if I'd tied my shoe up too tight or what was going on, it stayed with me but luckily enough didn't get any worse although it doesn't feel great a day after. got passed by two guys here, one who I heard breathing like he was running a 10k, and another who seemed alright - both of whom I ended up catching and passing.
Very strange to be running virtually alone with just one of those guys about 200m in front. Went through 20km about 2mins up on where I had planned to be. By 22km I knew I was going to be in a bit of trouble in the back end, my quads had that tight feeling coming on, and my foot continued to be sore, but easy enough to ignore.
At 30km I was still on a good pace, but it started going backwards after that. I knew there were hills in that last 10km, and really there's not too much too them, but after a solid 2hr run at a reasonable pace, they stung. The one at 31km slowed me down a bit and there's a bit of twisting as well after that where you do a sort of hairpin and head uphill, before heading down in to Weston Park, coming back after that turnaround between 35-36km I really started to feel the pinch, and then hit a brutal little hill at 38km I think, where I just struggled to hold 4:30 pace.
Got passed by two people here, one guy just flew past me and looked like he was at 4min pace, and another guy just pushed along. I couldn't hang on to him.
The worst part of the race was when I'd seen the 40km marker, but never saw a 41km marker. I just had no real idea how much longer I had to go, wasn't sure how far out my garmin was and then merged into the half marathon runners.
Absolutely shattered at the end and almost had a bit of a cry. I think it was mostly relief. Am happy now.
Have had the best stretch training I've ever done in the lead up to this, have managed to train through night shifts and some shitty rosters.
Training:
Daniels 4 week cycle, 18 week plan - taper based on Pfitzinger
16k w/14k MP, 30k (97)
5k T + 3x3min Hard + 8x200, 30k (91)
20k w/13k MP (90k)
23k (79) - injury scare this week, cut short the long run.
5k T + 3k T +8x200 + 2x1600m, 26k (78)
8x10sec hills, 28k (82)
8x10sec hills, 3x1600 + 3x1000 + 4x400, 30 w/18k MP (87)
2x3k T + 4x200, 5k T + 3k T + 2x400 + 2x1600 + 4x200 (83)
32k (72)
3x1600 + 4x3min + 6x200, 5k parkrun, 30k (95)
30k w/22k MP (89)
3x3k T +2k T, 5k T + 3k T +2x400 + 2x1600m, 4x200, 20k (84)
8x10sec hills, 30k (91)
2x5k T + 3k T + 4x3min Hard + 8x200, 35k (97)
8x10sec hills, 10k MP + 6k MP, 32k w/27k MP (90)
6x1k, 10k T, 27k (91)
8x10sec sprints, 3x1600, 21k (66)
9k w/4k MP, Canberra Marathon (77)
Saturday, April 11, 2015
6km w/ 8x25sec
https://connect.garmin.com/modern/activity/742677870
6.02km
30:47 (5:07)
120 - 130m run throughs - 3:39 - 3:11 pace
I'm nervous and excited to see what happens tomorrow. Body doesn't feel perfect, but then it never does. Felt fine when running, can just feel a few tighter areas. Will roll out this evening.
6.02km
30:47 (5:07)
120 - 130m run throughs - 3:39 - 3:11 pace
I'm nervous and excited to see what happens tomorrow. Body doesn't feel perfect, but then it never does. Felt fine when running, can just feel a few tighter areas. Will roll out this evening.
Friday, April 10, 2015
5km Recovery
https://connect.garmin.com/modern/activity/742166082
5.01km
27:28 (5:29)
40m gain
Shuffling around in the rain.
5.01km
27:28 (5:29)
40m gain
Shuffling around in the rain.
Thursday, April 9, 2015
Wednesday, April 8, 2015
9km w/4km MP
https://connect.garmin.com/modern/activity/740475994
9.30km
41:39 (4:39)
97m gain
Went straight at it after 1km - 4:13, 4:09, 4:06, 4:14
Its going to be hard work.
9.30km
41:39 (4:39)
97m gain
Went straight at it after 1km - 4:13, 4:09, 4:06, 4:14
Its going to be hard work.
Monday, April 6, 2015
8km Recovery
https://connect.garmin.com/modern/activity/738289056
8.03km
41:58 (5:13)
171m gain
Feeling a bit better today.
8.03km
41:58 (5:13)
171m gain
Feeling a bit better today.
Sunday, April 5, 2015
21km Medium Long
https://connect.garmin.com/modern/activity/737381470
21.01km
1:34:22 (4:29)
191m gain
Flat and tired. I wish I felt better. One week to go.
21.01km
1:34:22 (4:29)
191m gain
Flat and tired. I wish I felt better. One week to go.
Saturday, April 4, 2015
12km Aerobic Base
https://connect.garmin.com/modern/activity/736396326
12.14km
1:02:12 (5:08)
117m gain
Bad stomach today. Very wet morning.
12.14km
1:02:12 (5:08)
117m gain
Bad stomach today. Very wet morning.
Friday, April 3, 2015
3x1.6km (2min)
https://connect.garmin.com/modern/activity/735567600
1.6km: 5:40 (3:32), 5:46 (3:36), 5:43 (3:34)
5k pace. Felt relatively good today. Bit of tightness in the right quad.
1.6km: 5:40 (3:32), 5:46 (3:36), 5:43 (3:34)
5k pace. Felt relatively good today. Bit of tightness in the right quad.
Thursday, April 2, 2015
6km Recovery
https://connect.garmin.com/modern/activity/734983711
6.02km
31:35 (5:15)
100m gain
Legs very tired after work.
6.02km
31:35 (5:15)
100m gain
Legs very tired after work.
Wednesday, April 1, 2015
7km Aerobic Base
https://connect.garmin.com/modern/activity/734226283
7.01km
35:36 (5:05)
74m gain
So bloody tired. Terrible sleep last night. Just had to drag myself out today.
7.01km
35:36 (5:05)
74m gain
So bloody tired. Terrible sleep last night. Just had to drag myself out today.
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