Training Log Archive: DolfIn the 7 days ending Aug 16, 2009:
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Sunday Aug 16, 2009 #
Run 45:00 [3] 5.85 km (7:42 / km)
shoes: Keen Ridgeline
Run with Stevej and Matsiv.
Easy run about 2.5 km to hill then 4 reps of 250m, walking back down.
0:53
1:03
0:58
1:03
I caught Steve on the 1st and stayed on his shoulder.
Third rep I think I must have hit the lap button early as I was behind Steve.
After the reps, Steve & I continued back up and around the trails, stopping to walk back after my R calf got tight.
Easy run about 2.5 km to hill then 4 reps of 250m, walking back down.
0:53
1:03
0:58
1:03
I caught Steve on the 1st and stayed on his shoulder.
Third rep I think I must have hit the lap button early as I was behind Steve.
After the reps, Steve & I continued back up and around the trails, stopping to walk back after my R calf got tight.
Hike warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Keen Ridgeline
Walk back with Steve after R calf got too tight.
Saturday Aug 15, 2009 #
Windtrainer 56:00 [3]
ahr:128 max:165
Mostly steady around 70% MHR, pushing up to 90% every few minutes for short durations.
Run 33:19 [3] 6.2 km (5:22 / km)
Straight off the bike and out for a run.
Legs a bit wobbly at first but settled down quickly.
The rain, then hail started about 500m into the run and very strong winds kept things interesting.
I was very happy with this run, no niggles at all. I can judge a run by the choices I make on the return home. Three times when faced with a route choice today I chose the longer option (I was planning on running about 3.5km). Not my longest or fastest but considering being off the bike, and the weather conditions one of my more rewarding runs.
Legs a bit wobbly at first but settled down quickly.
The rain, then hail started about 500m into the run and very strong winds kept things interesting.
I was very happy with this run, no niggles at all. I can judge a run by the choices I make on the return home. Three times when faced with a route choice today I chose the longer option (I was planning on running about 3.5km). Not my longest or fastest but considering being off the bike, and the weather conditions one of my more rewarding runs.
Friday Aug 14, 2009 #
Windtrainer 48:00 [3]
Nothing structured today.
Just warm up, then steady pace with the occasional burst to keep things interesting.
Legs wobbly getting off which was my only goal for this session.
Just warm up, then steady pace with the occasional burst to keep things interesting.
Legs wobbly getting off which was my only goal for this session.
Wednesday Aug 12, 2009 #
Run 21:26 [3] 3.74 km (5:44 / km) +99m 5:04 / km
Lunch time run at Yellagonga regional park.
Very easy pace as I had a slight niggle in my right calf and didn't want to aggravate it. Nice steady climb up Joondalup drive from the Burns beach Rd roundabout. Will be a good one for hill repeats one day.
It was more about getting out for a run today than distance or time, gotta work on the consistency first and the rest will follow.
Very easy pace as I had a slight niggle in my right calf and didn't want to aggravate it. Nice steady climb up Joondalup drive from the Burns beach Rd roundabout. Will be a good one for hill repeats one day.
It was more about getting out for a run today than distance or time, gotta work on the consistency first and the rest will follow.
Swim 13:00 [3] 0.6 km (21:40 / km)
Easy swim after run as I felt bad about just walking in and using the Joondalup Arena showers.
600m with pull buoy so as not to upset my calf. (not that I use my legs much without it)
600m with pull buoy so as not to upset my calf. (not that I use my legs much without it)