Woodford Dam 19km

Driving up at 6:30

Beautiful area to go running, mostly fire trails with a bit of single trail and some tarmac. Some of the most insane hills I've ever had to get up and down.

Woodford Elevation!

The climbs really worked the heart and the downhills felt a bit unsteady and put a fair bit of pressure on the ITB. Briskly walked up most of the hills, - if anyone ran the hills I'd be blown away. I just can't describe the hills until you see them!

I think a lot of the guys running this are ultra runners, people who put in 100km+ weeks without any dramas, whereas for me this was a long run, with the added bonus of super hills! Had to pee at about 20min in where I lost about 5 places, and on the way back missed a turn off which added about 4mins or so to the run I think. Sucked in a way because I had my eyes on trying to catch the guy in front, think I lost a few places as well. Not to worry.

Run Time: 2:04:29, 45th overall.

Great place to run, looking forward to Glenbrook now.

Running out there, somewhere.

If you look really hard that's Pukie on the back of that guys shirt.

Doin' it tough

Gym Session

Bench Press 40kg
10 10 10
Incline bench 25kg
12 10 8
L-hang
10sec 10sec 10sec 10sec 10sec 10sec
Glute bridge
10 10 10
Single leg glute bridge
10 10 10
Adductor raise
10 10 10
Hollow rock
20 13 15

Reasonably easy going, don't want too much intensity before the weekend. Saw some badly performed CF style workouts happening which was fun.

Gymnastics

Nice session in the evening at Gymnastics. Different coach who had a better way of explaining things. Worked on a couple of different things. Seems I had my form completely wrong on the front flip so I'm starting over there.
Felt better on some of the handstands thin week, seemed to have a little more of a feel for where I need to be kicking up to. Did some strength stuff (first level prog for Iron Cross I guess - ring hold just off the ground moving hands away from body.) The rings are so, so unstable. Nothing like I've ever felt at CF. Fun. Finished up with 25-15-15-15 Hollow Rock

Post: WPC & Dextrose

8km Easy Run

Run Time: 46:56
Stopped Time: 0:43
Distance: 8.07 km
Average: 5:49 /km
Fastest Pace: 4:42 /km
Climb: 59 meters
Calories: 604

http://j.mp/cvjPo4

Max HR: 168 (89%)
Avg HR: 154 (81%)

Tried to keep the pace reasonably slow and easy, was quite hot though and felt like I was dragging a bit - especially on the hills. Was pretty easy though as the HR suggests. No issues apart from a little teeny bit of tightness right TFL. Had massage yesterday which loosened things up a bit. Wish I'd done the run in the morning instead of at 1500.

18km

Run Time: 1:47:48
Stopped Time: 0:51
Distance: 18.13 km
Average: 5:57 /km
Fastest Pace: 4:02 /km
Climb: 138 meters
Calories: 1338

http://j.mp/byFt1B

Max HR: 176 (93%)
Avg HR: 166 (88%)

Really tough, torturous run and actually ended up cutting it short. Was trying to get out another twenty km. I think I basically went too hard at the beginning. Felt quite good for the first six or so kms. Got a pretty nasty blister and legs just stopped working. Very tight right calf muscle. You can see on the splits where it all started to unravel. I struggled with the heat badly too - ran at quite a high heart rate. Ah well - I'm starting to think I should get a bit of a higher base mileage, maybe drop the sprints (not that I've been doing them anyway) and make them longer - but slower - intervals, plus a longer slower run mid-week. My nutrition is terrible these days as well - running on sugar, need to fix the diet up soon and re-aquaint myself with paleo.

Pre: Half a snickers, banana, Endura
During: GU
Post: Endura (then I just ate cake and other carbs all day at a bday celebration)

Sprints

5x380m Two minute recovery

1:24 - 1:21 - 1:24 - 1:24 - 1:26

Tough session. Could quite have easily missed it, legs felt heavy and had a lunch of about five chocolate biscuits as I'd forgotten money. Actually went just to run some barefoot laps but again found too many bindis. Sucked it up and got some decent work done and feel happier for it.

Pre: Nil
Post: Dextrose (40g carbs)
Recovery: Elevated legs for a few minutes. Cold water bath.

Gymnastics

Well, I finally did it. And its not a free handstand. I've torn or strained some muscle in my left hip. It's an external rotator though, I did it on my first attempt at a cartwheel I think. Anyway, I'm in the cold water bath now. Wont be able to run for a bit. That left side has been weird since last week.
Gymnastics was ok, not as difficult as last week. Felt I was getting better on my front flips. More aware of where I am in space. Handstands not much better, got one that felt right from about twenty attempts. Lots of good core exercises as part of the strength work which lasts about thirty minutes. Need lots of handstand practice.