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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: capt'n smythie

In the 7 days ending Apr 19, 2008:

activity # timemileskm+m
  Running5 4:09:52 32.17(7:46) 51.78(4:50) 840
  Road Bike1 2:25:00 39.77(3:39) 64.0(2:16) 1100
  Total6 6:34:52 71.94(5:29) 115.78(3:25) 1940
averages - sleep:7.6

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Saturday Apr 19, 2008 #

Note
(rest day)

Actually completely forgot about training today. Too many other things to think about and do.

Friday Apr 18, 2008 #

Running intervals 9:00 [5] 2.62 km (3:26 / km) +90m 2:56 / km
ahr:165 max:177 slept:8.0 shoes: Brooks Cascadia

Got home late again and it was just about dark already... couldn't really be bothered doing intervals in the dark, but managed to go out for one set of pyramid intervals. Seems Friday is the most difficult day to do training, so might try and make it an easy day.
Felt ok running, wasn't too much of a workout tho. Had some tougher uphill sections on the efforts this week, mainly during the 3 min and second 2 min effort. All on the horse trails.

(1,2,3,2,1)
305, 580, 880, 560, 295 (m)
C • quiz 1

Running 5:00 [1] 0.7 km (7:09 / km)
shoes: Brooks Cascadia

Recoveries

Running warm up/down 26:00 [3] 5.25 km (4:57 / km)
ahr:138 shoes: Brooks Cascadia

Thursday Apr 17, 2008 #

Running long 1:14:00 [3] 15.98 km (4:38 / km) +400m 4:07 / km
ahr:148 max:163 slept:7.0 shoes: Brooks Cascadia

Run from home around the back of Single Hill, Seven Mile and home via Saxon Dr... enjoyed it again this week. Trying to build this run over the next few weeks to get a long run happening again... although not sure how much more I can add around Acton without it getting too boring. Got a little bit tight in both hips near the end and my left knee had a slight niggle a couple of times, but finished off feeling pretty good.

Must be spider season... I've only been home 15 mins and seen three already. One jumped out of the kitchen sink at me... another ran past my head when I was stretching on the floor... and currently there is another perched on the ceiling above where I'm sitting at the moment. Lucky I'm such a manly man and can deal with them (not going into the kitchen again for a while..).
C • Spiders 5

Wednesday Apr 16, 2008 #

Running intervals 12:52 [5] 4.0 km (3:13 / km)
ahr:170 max:184 slept:6.5 shoes: Brooks T4 Racer

4 x 1km (3 min) along Howrah bike path.

Felt like absolute crap warming up... no energy, slightly irritated and uncomfortable and very heavy legs. Didn't feel much better after either. So felt like I was struggling during the intervals, and always trying to push only to go no faster. However my times were faster than last time, which I'm pretty happy with considering how it felt. Hopefully can get them consistently sub 3:10 soon.

3:16, 3:11, 3:14, 3:11 (min)
165, 170, 171, 171 (ave)
176, 181, 181, 184 (max)

Running warm up/down 29:00 [2] 5.6 km (5:11 / km)
ahr:139 max:156 shoes: Brooks T4 Racer

14' warm up along Howrah Beach, 15' cool down along Bellerive Beach.

Running 12:00 [1] 1.2 km (10:00 / km)
shoes: Brooks T4 Racer

Recoveries

Tuesday Apr 15, 2008 #

Road Bike 2:25:00 [3] 64.0 km (2:16 / km) +1100m 2:05 / km
slept:8.0 shoes: Ridley Orion

From home to Fern Tree and back. Was awesome weather on the way in, not too cold or hot and barely any wind. First time I've been across the bridge without nearly being blown off. Was buggered after climbing Lynton Ave, but the climb up to Fern Tree didn't take as long as I thought. Good fun coming back down again to meet Em for a latte bowl at machine cafe... very tastey.
Hitched a ride with Emma on the way to the gym at Mornington and rode home from there. Legs were getting buggered by the end.

Gotta try and find a better route to the bridge from Mornington... cause it sucks having to stop in traffic and take shitty roads through Eastlands.
C • machine 17
C • Mornington - Tasman Bridge 3

Monday Apr 14, 2008 #

Running hills 10:00 [5] 2.98 km (3:21 / km) +200m 2:31 / km
ahr:167 max:183 slept:7.0 shoes: Brooks T4 Racer

10 x 1 min (2 min) Rosny Hill intervals at Kangaroo Bay with Louis and Em, and also some of the Tassie juniors at the end.

Felt pretty good today, managed to push myself harder than usual which I was aiming for. Distances were mostly well past the ditch after the tree line which is probably my best consistency and distance yet. Feeling much better in the stomach today.

295, 290, 290, 285, 285, 285, 280, 290, 290, 285 (m)
163, 166, 164, 164, 166, 165, 163, 169, 170, 169 (ave)
174, 178, 179, 179, 181, 181, 177, 183, 181, 180 (max)

Running 20:00 [1] 3.0 km (6:40 / km)
shoes: Brooks T4 Racer

Recoveries - jogging back down

Running warm up/down 19:00 [2] 3.55 km (5:21 / km)
ahr:130 max:153 shoes: Brooks T4 Racer

Mostly on the oval.

Sunday Apr 13, 2008 #

Running 33:00 [2] 6.9 km (4:47 / km) +150m 4:19 / km
ahr:150 max:167 slept:9.0 shoes: Brooks Cascadia

Very easy late afternoon run. Woke up last night feeling pretty crook and had a bit of a chuck, something wasn't right with my stomach all night. Woke up feeling better today, but the stomach still didn't feel too great and hadn't had much to eat so I thought I better take it easy. Felt alright, but wouldn't want to have done much more... slightly high heart rate considering how easy I was taking it. Hopefully it'll be all good tomorrow and I can get another good week of training.
C • maybe those dodgy doughnuts... 6

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