Mixed Intervals and 20k cycle

http://connect.garmin.com/activity/109158059

Mixed Intervals

3km 12:57 (4:19min/km) Avg HR: 161, Max HR: 167
1.6km 6:32 (4:03min/km) Avg HR: 166, Max HR: 173
1km 3:55 (3:55min/km) Avg HR: 167, Max HR: 175
800m 2:56 (3:40min/km) Avg HR: 170, Max HR: 180

Good morning down on the bay. Solid session with some ok times. Rest up tomorrow and TT 21.1km on Saturday morning.

plus 20km cycle

Mixed Intervals and 20k cycle

http://connect.garmin.com/activity/107428950

Mixed Intervals 2min recovery

3km: 13:09 (4:23min/km)
1.6km: 6:58 (4:20min/km)
1km: 4:11 (4:11min/km)
800m: 2:58 (3:42min/km)

Tough day. Was unable to train in the morning so had to do this on the way home from Uni. Legs never felt quite there. I really have a tough time keeping it slow for the first 3k, it should be run at 4:40 pace at the quickest. I guess that wears me out for the the 1k, because it should have been run at 4:00 or less. 20k of cycling commute which makes 60k for the week.

Gearing up for the long run on the weekend which will be telling. Maybe yoga in the morning to stretch out the muscles. So far the heel has been ok, have re-laced the shoes and it's feeling a lot less 'creaky' under/around the tendon. I'm fairly certain I have what's known as Haglund's Deformity but who knows. I'm forever self (mis) diagnosing.

Mixed Intervals and 20k cycle

http://connect.garmin.com/activity/105525812

Mixed Intervals

3km: 13:07 (4:22min/km)
1.6km: 6:51 (4:15min/km)
1km: 4:04 (4:04min/km)
800m: 3:00 (3:45min/km)

Up for the early session. 7am down at King Georges Park. nice down on the water, if not a little cool (9 degrees). Was more conservative with my pacing than the past efforts but slightly harder on the 800m.

Uni Commute (20km)

http://connect.garmin.com/activity/105588258

10.2km
32:01
Avg Speed: 19.1km/hr

http://connect.garmin.com/activity/105588251

9.8km
32:22
Avg Pace: 18.2km/hr

Mixed Intervals

Garmin 310 was working but failed to transfer data back home and then deleted my times - so I'm having a guess here. Seems like there are a few issues at garmin at the moment.

Mixed Intervals 2min recovery

3km: 13:00 (4:20min/km)
1.61km: 6:45 (4:12min/km)
1km: 4:08 (4:08min/km)
800m: 3:10 (3:57min/km)

I wish I knew the times more accurately, but I got the work done in much warmer conditions than usual and with a bit more fatigue in the legs than the last few weeks.

Mixed Intervals

http://connect.garmin.com/activity/102227464

Mixed Intervals with 2min recovery

3km - 12:32 (4:10min/km pace)
1.6km - 6:42 (4:09min/km pace)
1km - 4:04 (4:04min/km pace)
800m - 3:04 (3:49min/km pace)

Goal paces were 3k- 4:40, 1.6k- 4:26, 1km- 4:17, 800m- 4:09. Again went too fast, having fresh legs and a complete inability to pace myself still. Continuing to try and rehabilitate the achilles. Is feeling a lot better overall, still aches but much less. Felt fine whilst running but once cooled down was pretty tight again.

Beautiful pancakes made by my beautiful wife post-workout!

Mixed Intervals

http://connect.garmin.com/activity/100179257

Mixed Intervals with 2min recovery

2km - 8:21 (4:10min/km pace)
1.6km - 6:52 (4:15min/km pace)
1km - 4:06 (4:06min/km pace)
800m - 3:09 (3:56min/km pace)

Had goal paces of 4:34 for 2k, 4:21 for the mile, 4:12 for the 1k and 4:03 for the 800. Well, as usual I went out far too hard. Those paces are supposed to be half-marathon, 10k, 5k and 3k paces.

I ran to Pratten Park about 1.5k away to find that they were remarking the lines so I thought I'd jog to the Princes(s) Park where I sometimes go but is a bit further. Ended up doing a 4km warm up run, extra k's I guess, but found that they were holding a school athletics day. Across the road is Canterbury Race Club so I just ran my intervals in their car park which is about 300m long with a little loop around a tree at the end. The first 2k interval is interesting because I was actually stopped by an asian guy who wanted directions to the athletics carnival across the road.

Haven't done intervals for a while and thought I'd be a bit out of shape but mostly felt ok. I crumbled with about 250m to go in the 800 just because I decided to give it a good go. Nearly spewed at the end of that. Good session. 13k total.

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.

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.

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.

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.

10 x 400m Intervals

http://connect.garmin.com/activity/88630897

10 x 400m Intervals 3 min recovery
1:23 (3:28min/km)
1:23 (3:28min/km)
1:24 (3:31min/km)
1:24 (3:31min/km)
1:25 (3:34min/km)
1:27 (3:39min/km)
1:27 (3:39min/km)
1:26 (3:37min/km)
1:26 (3:37min/km)
1:27 (3:39min/km)

11.3km covered including warm up and cool down

Seem to have pulled up alright from Friday except for some tight shins. Really tough session. First time in a while I've pretty much been able to stick to the key workouts; two intervals and the long run, plus another easier session. 53.75km for the week - so thats two (!) consecutive 50k weeks. About bloody time.

Had three bong smokers for an audience today. Something different.

3 x 1600m Intervals

http://connect.garmin.com/activity/87829261

3 x 1600m 2min recovery

6:22 (3:57min/km)
6:38 (4:07min/km)
6:36 (4:06min/km)

Total km including warm up and cool down: 8.42km

Windy, cold morning and I had to battle with myself to get out there. Got the work done. Getting acupuncture on the calves today.

8 x 400m Intervals

http://connect.garmin.com/activity/83322928

8 x 400m Intervals with 3min recovery

1:21 (3:22min/km)
1:22 (3:26min/km)
1:24 (3:30min/km)
1:24 (3:30min/km)
1:26 (3:36min/km)
1:25 (3:32min/km)
1:28 (3:41min/km)
1:28 (3:41min/km)

Solid session. Much quicker than anticipated as my target pace should be around 4:03min/km. Fitness wise I wasn't pushing way too hard, probably a bit too hard as I slowed towards the end. Wore the Piranhas and had issues with the calves (again). Ice etc.

Good time on a freshly mown and marked track. 9.5km on the garmin (plus 400m I did before starting the watch)

2 x 1600m with 2min recovery

2 x 1600m with 2min recovery

6:42 (4:10min/km)
7:07 (4:25min/km)

I really need to learn how to pace. Was supposed to be at 10k pace - 4:31-36min/km. I felt reasonably comfortable through the first 1600 but with only 2 minutes of recovery the second was a bit worse. I felt like I was getting a stitch through most of it.

Warm up: 2k
Cool down: 1.6km

Weekly Total: 49.4km

6 x 400m Intervals with 3min active recovery

6 x 400m Intervals with 3min active recovery

1:28 (3:40min/km)
1:34 (3:55min/km)
1:34 (3:55min/km)
1:35.6 (3:59min/km)
1:35.6 (3:59min/km)
1:35.6 (3:59min/km)

Was supposed to be at 3k pace - 4:12min/km. As usual I went too hard. Programmed to do 8 intervals but dropped back to 6 as I'm having some niggles. Felt good after though, instead of beaten up like I normally do from going too hard.

3 x 1600m Intervals

http://runkeeper.com/user/adrianmiles/activity/28055876

1.8km Warm up jog

3 x 1600m 3min rest

5:57 (3:43min/km)
6:30 (4:04min/km)
7:02 (4:10min/km)

(Times are approximate as my runkeeper crashed)

1.6km Cool down

Ran in Piranhas. Tough session - haven't done intervals for a long time and thought now might be a good time to start bringing them back in. Could feel the strength and stamina getting zapped pretty hard. Reasonably happy with the first time but obviously went too hard as I couldn't maintain the pace. Legs a bit gluey.

Intervals

3 x 1600m 1 Minute recovery

6:47.7 (4:14 min/km)
7:03.8 (4:24 min/km)
7.17.4 (4.33 min/km)

Solid session. First "real" interval session trying to stay at a designated pace. i was trying to stay within 7:15 - 7:32 for each interval. I'm used to doing all out efforts (damn CF) so I'm still not sure how to pace myself. Obviously went too quick for the first two. Anyway, good hit out, but need to learn how to pace properly.

Elevated the legs to drain as much fluid away from them before a bit of a calf stretch and heading home. Calves felt pretty tight.

Pre: Nil
Post: WPC + Dextrose