http://connect.garmin.com/activity/103538140
43:13
Avg Pace: 5:23
Did my first bike commute to uni today. About 19km return. So 35mins each way roughly. Decided to have a run about 45mins after getting back and I think I was feeling the fatigue from yesterday and the bike ride. Not a particularly enjoyable run today.
Showing posts with label Easy run. Show all posts
Showing posts with label Easy run. Show all posts
Tuesday, August 2, 2011
Saturday, April 16, 2011
3km Recovery Run
http://runkeeper.com/user/adrianmiles/activity/31921048
2.90km
15:25 (approx)
Avg Pace: 5:19min/km
A quick run around the block to get a bit of movement and see how the legs felt after 21km yesterday. Seemed pretty good by my standards.
2.90km
15:25 (approx)
Avg Pace: 5:19min/km
A quick run around the block to get a bit of movement and see how the legs felt after 21km yesterday. Seemed pretty good by my standards.
Tuesday, April 12, 2011
11km Base Run
http://runkeeper.com/user/adrianmiles/activity/31445556
11.81km
1:07:14
Avg Pace: 5:42min/km
Easy run, but had GI problems at 7km which required a toilet stop. Been happening a bit lately. Will be fixing up diet.
11.81km
1:07:14
Avg Pace: 5:42min/km
Easy run, but had GI problems at 7km which required a toilet stop. Been happening a bit lately. Will be fixing up diet.
Tuesday, April 5, 2011
6km Base Pace Run
http://runkeeper.com/user/adrianmiles/activity/30641564
6.76km
38:43
Avg Pace: 5:44min/km
Programmed for 8km, but didn't even feel like making that. Really forced myself out today. My legs are sore despite a good massage yesterday. I dont like it. Tights, emu oil, cold water, hot water... whatever I can do basically. I think its just the increase in volume from last week. Luckily this is a scheduled recovery week - every fourth week backs off on the volume and intensity slightly.
6.76km
38:43
Avg Pace: 5:44min/km
Programmed for 8km, but didn't even feel like making that. Really forced myself out today. My legs are sore despite a good massage yesterday. I dont like it. Tights, emu oil, cold water, hot water... whatever I can do basically. I think its just the increase in volume from last week. Luckily this is a scheduled recovery week - every fourth week backs off on the volume and intensity slightly.
Saturday, March 12, 2011
4km Easy
http://runkeeper.com/user/adrianmiles/activity/28212580
24:21
Avg Pace: 5:57min/km
Ran in Lunars and am right at the point of buying new shoes. I just can't deal with it anymore. Finances are restricting me unfortunately which is why I have delayed for so long. For some reason I am unhealthily fixated on Nike's. Maybe all their marketing has stuck in my head. I am shallow and a sucker for good looking things too.
Legs have not fared well from some higher intensity stuff + a cold early on in the week + still not 100% recovered from Bedford. Time to roll and roll and roll.
24:21
Avg Pace: 5:57min/km
Ran in Lunars and am right at the point of buying new shoes. I just can't deal with it anymore. Finances are restricting me unfortunately which is why I have delayed for so long. For some reason I am unhealthily fixated on Nike's. Maybe all their marketing has stuck in my head. I am shallow and a sucker for good looking things too.
Legs have not fared well from some higher intensity stuff + a cold early on in the week + still not 100% recovered from Bedford. Time to roll and roll and roll.
Tuesday, March 8, 2011
6km Easy
http://runkeeper.com/user/adrianmiles/activity/27851388
http://runkeeper.com/user/adrianmiles/activity/27850027
Back on the legs after a write-off of a week. Was so badly affected by DOMS after Bedford Creek - I dont know how I got through Monday. Started uni and had low grade stress all week, plus nutrition has been worse than ever.
Had a great massage on Saturday, but by then had contracted a cold which is still lingering. Horrible start to the month. 7km's last week...
Easing back into things. If I can get 50km out this week I'd be happy.
http://runkeeper.com/user/adrianmiles/activity/27850027
Back on the legs after a write-off of a week. Was so badly affected by DOMS after Bedford Creek - I dont know how I got through Monday. Started uni and had low grade stress all week, plus nutrition has been worse than ever.
Had a great massage on Saturday, but by then had contracted a cold which is still lingering. Horrible start to the month. 7km's last week...
Easing back into things. If I can get 50km out this week I'd be happy.
Friday, February 25, 2011
7km Easy
http://runkeeper.com/user/adrianmiles/activity/26865967
Easy run. Ran in Injiji's and Lunars. Still some tenderness/friction left little toe, but I think thats from the new skin and it needs toughening up. Could, maybe, possibly be a solution - but I will go and try on some new shoes again. Its what I do.
Easy run. Ran in Injiji's and Lunars. Still some tenderness/friction left little toe, but I think thats from the new skin and it needs toughening up. Could, maybe, possibly be a solution - but I will go and try on some new shoes again. Its what I do.
Saturday, February 19, 2011
5km Easy
http://runkeeper.com/user/adrianmiles/activity/26332554
5.28km
31:00
Avg Pace: 5:52min/km
Blisters are still an annoying painful feature of running at the moment. Slathered them in vaseline and they felt ok for about 15mins. Legs are sore as hell, fish oil and magnesium are needed - as is a professional massage. I'm not going to get anywhere near what I wanted in terms of km's this week. Only had one good run - can't see myself getting a good run tomorrow either.
5.28km
31:00
Avg Pace: 5:52min/km
Blisters are still an annoying painful feature of running at the moment. Slathered them in vaseline and they felt ok for about 15mins. Legs are sore as hell, fish oil and magnesium are needed - as is a professional massage. I'm not going to get anywhere near what I wanted in terms of km's this week. Only had one good run - can't see myself getting a good run tomorrow either.
Thursday, February 17, 2011
6km Easy
http://runkeeper.com/user/adrianmiles/activity/26188498
6.68km
39:13
Avg Pace: 5:52min/km
Legs are hammered, but worse was the blister on my left toe which about 500m in I thought "This isn't feeling nice at all." Ah well. Went to Northside Runners and purchased some Injinji Toesocks had a good chat about shoes and running. The guy there runs a running technique workshop on Sunday afternoons which could be worth a look into. Didn't try anything on as it would be pointless with these beaten up feet.
6.68km
39:13
Avg Pace: 5:52min/km
Legs are hammered, but worse was the blister on my left toe which about 500m in I thought "This isn't feeling nice at all." Ah well. Went to Northside Runners and purchased some Injinji Toesocks had a good chat about shoes and running. The guy there runs a running technique workshop on Sunday afternoons which could be worth a look into. Didn't try anything on as it would be pointless with these beaten up feet.
Saturday, February 12, 2011
5km Slow/Recovery
http://runkeeper.com/user/adrianmiles/activity/25712083
30:13
Avg Pace: 5:59min/km
A tight, heavy jog to hopefully hasten recovery for tomorrows long run. Followed up by a good 20min + of stretching rolling and then epsom salt bath.
30:13
Avg Pace: 5:59min/km
A tight, heavy jog to hopefully hasten recovery for tomorrows long run. Followed up by a good 20min + of stretching rolling and then epsom salt bath.
Saturday, February 5, 2011
4km Easy
04/02/11
http://runkeeper.com/user/adrianmiles/activity/25049732
35:50
Avg Pace: 6:23min/km
A slow 4km to work on recovery and get a few extra km's in the legs. Stopped a km short as I was feeling uncomfortable. Have been hitting the calves with the heat pack a lot to try and loosen them up.
http://runkeeper.com/user/adrianmiles/activity/25049732
35:50
Avg Pace: 6:23min/km
A slow 4km to work on recovery and get a few extra km's in the legs. Stopped a km short as I was feeling uncomfortable. Have been hitting the calves with the heat pack a lot to try and loosen them up.
Thursday, January 20, 2011
5km Run + 12km Run
19/01/11
http://runkeeper.com/user/adrianmiles/activity/23664715
28:25
Avg Pace: 5:24min/km
Took the LunaRacers out for a spin. They are fast to run in which sucks cos they are still hurting me. Got a couple of quick km's in the middle before slowing down
20/01/11
http://runkeeper.com/user/adrianmiles/activity/23795322
1:16.50
Avg Pace: 6:20min/km
Pretty easy pace but the legs were very heavy which made it hard going.
http://runkeeper.com/user/adrianmiles/activity/23664715
28:25
Avg Pace: 5:24min/km
Took the LunaRacers out for a spin. They are fast to run in which sucks cos they are still hurting me. Got a couple of quick km's in the middle before slowing down
20/01/11
http://runkeeper.com/user/adrianmiles/activity/23795322
1:16.50
Avg Pace: 6:20min/km
Pretty easy pace but the legs were very heavy which made it hard going.
Sunday, January 16, 2011
3.5km Easy + Yoga
AM: http://runkeeper.com/user/adrianmiles/activity/23404730
21:12
Avg Pace: 6:03min/km
Ticked off 41.5km for the week and can feel it in my calves. Things didn't go to plan, but the plan was adjusted and pretty much got what I was after in the end.
PM: Yoga @ BodyMindLife, Surry Hills, 1.5 hrs of sweatiness. Felt great afterwards.
21:12
Avg Pace: 6:03min/km
Ticked off 41.5km for the week and can feel it in my calves. Things didn't go to plan, but the plan was adjusted and pretty much got what I was after in the end.
PM: Yoga @ BodyMindLife, Surry Hills, 1.5 hrs of sweatiness. Felt great afterwards.
Friday, January 14, 2011
12km Easy
http://runkeeper.com/user/adrianmiles/activity/23269531
1:13.58
Avg pace: 6:11km/min
Avg HR: 147 (78%)
Max HR: 159 (84%)
Quite slow. Legs felt dead and heavy and couldn't really get any pace. Just want to keep getting the km's out. Hopefully will make my required 40km this week. Am missing the first Running Wild event for 2011 which sucks, but with the heel the way its been its not worth doing an unbelievably hilly 21km, possibly DNF or at least destroy my heel further. However, it is feeling pretty good now. Iced it before I ran and will ice again. Ran in old Free 3.0's and am getting some blisters in new places.. GPS went crazy and added an extra km - so no splits.
1:13.58
Avg pace: 6:11km/min
Avg HR: 147 (78%)
Max HR: 159 (84%)
Quite slow. Legs felt dead and heavy and couldn't really get any pace. Just want to keep getting the km's out. Hopefully will make my required 40km this week. Am missing the first Running Wild event for 2011 which sucks, but with the heel the way its been its not worth doing an unbelievably hilly 21km, possibly DNF or at least destroy my heel further. However, it is feeling pretty good now. Iced it before I ran and will ice again. Ran in old Free 3.0's and am getting some blisters in new places.. GPS went crazy and added an extra km - so no splits.
Tuesday, January 4, 2011
10km Run
http://runkeeper.com/user/adrianmiles/activity/22183577
57:06
Avg Pace: 5:42 min/km
Felt much better than yesterdays run. Hit the legs with the ball and roller before I went out and they felt the best they had in a while. Not quite as humid yesterday so I felt much stronger.
Pre: WPC, Creatine, Banana
Post: Sweet potato and EVOO
57:06
Avg Pace: 5:42 min/km
Felt much better than yesterdays run. Hit the legs with the ball and roller before I went out and they felt the best they had in a while. Not quite as humid yesterday so I felt much stronger.
Pre: WPC, Creatine, Banana
Post: Sweet potato and EVOO
Monday, January 3, 2011
5km Run
http://runkeeper.com/user/adrianmiles/activity/22087304
28:53
Avg Pace: 5:41 min/km
Kicking off 2011 with an easy 5km and some new tracking software. Some tightness left ITB and still some soreness in right shin which came from nowhere a week ago. Acupuncture tomorrow and then another massage later in the week. Trying to find some good therapists to work with.
28:53
Avg Pace: 5:41 min/km
Kicking off 2011 with an easy 5km and some new tracking software. Some tightness left ITB and still some soreness in right shin which came from nowhere a week ago. Acupuncture tomorrow and then another massage later in the week. Trying to find some good therapists to work with.
Friday, December 31, 2010
12km Run
http://www.mapmyfitness.com/routes/view/26467794
Avg Pace: 5:49mins/km
Last run to finish off the year. And it sucked. Actually felt good for the first half and got progressively worse until the last 2km which were horrible and slow. Very hot and I felt like a was under-hydrated.
Used mapmyrun but that doesnt give me cool data like splits etc. But the gps seems easier to deal with. More or less the same I guess. Heart rate monitor has decided not to work.
Pre: banana
Post: Coconut water, WPC. Contrast bath/shower.
Avg Pace: 5:49mins/km
Last run to finish off the year. And it sucked. Actually felt good for the first half and got progressively worse until the last 2km which were horrible and slow. Very hot and I felt like a was under-hydrated.
Used mapmyrun but that doesnt give me cool data like splits etc. But the gps seems easier to deal with. More or less the same I guess. Heart rate monitor has decided not to work.
Pre: banana
Post: Coconut water, WPC. Contrast bath/shower.
Wednesday, December 22, 2010
9km Easy
http://j.mp/giW6HJ
Run Time: 47:29
Stopped Time: 2:38
Distance: 8.77 km
Average: 5:25 /km
Fastest Pace: 4:24 /km
Climb: 37 meters
Calories: 630
Basically same run as Sunday, same idea - just getting exercise done, keeping the legs moving and the heart rate up.
Run Time: 47:29
Stopped Time: 2:38
Distance: 8.77 km
Average: 5:25 /km
Fastest Pace: 4:24 /km
Climb: 37 meters
Calories: 630
Basically same run as Sunday, same idea - just getting exercise done, keeping the legs moving and the heart rate up.
Monday, December 20, 2010
6km Easy
http://j.mp/e6Bvt5
Started: 20/12/2010 17:27:41
Run Time: 32:05
Stopped Time: 2:50
Distance: 5.92 km
Average: 5:25 /km
Fastest Pace: 4:29 /km
Climb: 68 meters
Calories: 507
I'm not convinced of the accuracy of my $3 Runmeter App.. Not 100% sure if I stopped for nearly three minutes, which would mean my pace was significantly slower than what it says. When I put the route into mapmyrun its coming up at around 6.5km. Anyway - its not too far off so I'll go with it for now.
Ran in the Piranhas for the first time in a month or more, feels like my legs and feet have to work a lot more. My legs are still a bit heavy, I think the ART actually caused a bit of muscle damage, particularly in my calves. Agsin just ticking off a few km's this week.
Started: 20/12/2010 17:27:41
Run Time: 32:05
Stopped Time: 2:50
Distance: 5.92 km
Average: 5:25 /km
Fastest Pace: 4:29 /km
Climb: 68 meters
Calories: 507
I'm not convinced of the accuracy of my $3 Runmeter App.. Not 100% sure if I stopped for nearly three minutes, which would mean my pace was significantly slower than what it says. When I put the route into mapmyrun its coming up at around 6.5km. Anyway - its not too far off so I'll go with it for now.
Ran in the Piranhas for the first time in a month or more, feels like my legs and feet have to work a lot more. My legs are still a bit heavy, I think the ART actually caused a bit of muscle damage, particularly in my calves. Agsin just ticking off a few km's this week.
Sunday, December 19, 2010
9km Easy
http://j.mp/eIbR36
Started: 19/12/2010 16:58:23
Run Time: 50:04
Stopped Time: 7:00
Distance: 8.78 km
Average: 5:42 /km
Fastest Pace: 4:21 /km
Climb: 86 meters
Calories: 680
A very easy going jog to get the heart rate up and the legs turned over. Had a one and a half hour ART massage on friday night but still managed to feel a bit tight. Jesus... Went out past the famous Leichardt Oval which certainly does look like it would be a great place to watch a game.
As an aside Rebel at Pitt St now have this sub-section called "Performance Sport" that sells Vibrams, Newtons and Terra Plana amongst its footwear. The sales guy was even a Vibram wearer which I found pretty amazing. They must be picking up on the growing popularity amongst athletes to be heading in that direction. They also sell visors.. yeaaa
Started: 19/12/2010 16:58:23
Run Time: 50:04
Stopped Time: 7:00
Distance: 8.78 km
Average: 5:42 /km
Fastest Pace: 4:21 /km
Climb: 86 meters
Calories: 680
A very easy going jog to get the heart rate up and the legs turned over. Had a one and a half hour ART massage on friday night but still managed to feel a bit tight. Jesus... Went out past the famous Leichardt Oval which certainly does look like it would be a great place to watch a game.
As an aside Rebel at Pitt St now have this sub-section called "Performance Sport" that sells Vibrams, Newtons and Terra Plana amongst its footwear. The sales guy was even a Vibram wearer which I found pretty amazing. They must be picking up on the growing popularity amongst athletes to be heading in that direction. They also sell visors.. yeaaa
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