http://runkeeper.com/user/adrianmiles/activity/24726461
Easy 5km before the temps hit 40 degrees today. Legs feeling yesterday as expected. Lunars felt good.
Monday, January 31, 2011
Sunday, January 30, 2011
21km Run
http://runkeeper.com/user/adrianmiles/activity/24634278
2:06:05
Avg Pace: 5:59min/km
Good run, got to run over the new Iron Cove bridge, which altered my planned run a bit. Much better than my 5km on Friday!
Monthly Wrap Up:
Wk 1: 35.9km, Wk 2: 41.5km, Wk 3: 49.7km, Wk 4: 57.7km Total: 184.8km
Pretty happy with the start of the year. I think my best month in km's was 92.
2:06:05
Avg Pace: 5:59min/km
Good run, got to run over the new Iron Cove bridge, which altered my planned run a bit. Much better than my 5km on Friday!
Monthly Wrap Up:
Wk 1: 35.9km, Wk 2: 41.5km, Wk 3: 49.7km, Wk 4: 57.7km Total: 184.8km
Pretty happy with the start of the year. I think my best month in km's was 92.
Friday, January 28, 2011
5km Slow/Recovery
http://runkeeper.com/user/adrianmiles/activity/24449345
32:28
Avg Pace: 6:27min/km
Legs are dead and tight. Had a hard time waking up as well. A bit hillier. Not fun today.
32:28
Avg Pace: 6:27min/km
Legs are dead and tight. Had a hard time waking up as well. A bit hillier. Not fun today.
Thursday, January 27, 2011
12km Run
http://runkeeper.com/user/adrianmiles/activity/24369275
1:09:16
Avg Pace: 5:45min/km
Again took the Lunars for a spin. This time no problems at all. Band aids on where I had gotten blisters last time. And again, calf tightness. This is getting repetitive isn't it? ART tomorrow night will hopefully loosen them up for the next month.
1:09:16
Avg Pace: 5:45min/km
Again took the Lunars for a spin. This time no problems at all. Band aids on where I had gotten blisters last time. And again, calf tightness. This is getting repetitive isn't it? ART tomorrow night will hopefully loosen them up for the next month.
Tuesday, January 25, 2011
13km Run
http://runkeeper.com/user/adrianmiles/activity/24187307
1:14:22
Avg Pace: 5:42min/km
13km's in the Lunars, not a great idea. Could feel some heel issues again, blistered on right little toe. Still got out a few ok paced kms around the top of the bay. Can really feel the 36km's I've put in over three days. This was much more difficult than my 20 on Sunday.
1:14:22
Avg Pace: 5:42min/km
13km's in the Lunars, not a great idea. Could feel some heel issues again, blistered on right little toe. Still got out a few ok paced kms around the top of the bay. Can really feel the 36km's I've put in over three days. This was much more difficult than my 20 on Sunday.
Monday, January 24, 2011
6.5km Run
http://runkeeper.com/user/adrianmiles/activity/24102666
36:40
Avg Pace: 5:35min/km
Bit faster than I should have been going, but the legs felt pretty good after yesterdays 20km, so why not. Felt a bit fatigued (muscularly) around 4km. No heel issue, but ice bathing the feet again.
The ongoing saga between me and my lunaracers feels like it might be getting resolved. Put a little square of extra cushioning in the back of the right show and it seems much nicer. I think being in the Luna's is what had me running a little quicker. Still, the Nike Free Run+ did a pretty sweet job yesterday. Will continue to rotate. Want to get a new pair of Free 3.0's. Will need to dust off the piranhas every now and then too.
Pre: WPC, Creatine
Post: Eggs
36:40
Avg Pace: 5:35min/km
Bit faster than I should have been going, but the legs felt pretty good after yesterdays 20km, so why not. Felt a bit fatigued (muscularly) around 4km. No heel issue, but ice bathing the feet again.
The ongoing saga between me and my lunaracers feels like it might be getting resolved. Put a little square of extra cushioning in the back of the right show and it seems much nicer. I think being in the Luna's is what had me running a little quicker. Still, the Nike Free Run+ did a pretty sweet job yesterday. Will continue to rotate. Want to get a new pair of Free 3.0's. Will need to dust off the piranhas every now and then too.
Pre: WPC, Creatine
Post: Eggs
Sunday, January 23, 2011
20km Long Run
http://runkeeper.com/user/adrianmiles/activity/24011241
1:59:31
Avg Pace: 5:58min/km
Great run out to Blackwattle Bay, over the Anzac Bridge and then back along the Bay Run. Felt quite good. A bit of muscle fatigue towards the end but nothing major. Easy, consistent pace. Feet still a bit sore so am icing them.
Logged 49.7km on Runkeeper this week.
Pre: WPC, Creatine and Dextrose
Post: Powerade, Juice.
1:59:31
Avg Pace: 5:58min/km
Great run out to Blackwattle Bay, over the Anzac Bridge and then back along the Bay Run. Felt quite good. A bit of muscle fatigue towards the end but nothing major. Easy, consistent pace. Feet still a bit sore so am icing them.
Logged 49.7km on Runkeeper this week.
Pre: WPC, Creatine and Dextrose
Post: Powerade, Juice.
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