Training Log Archive: DolfIn the 7 days ending Jun 19, 2011:
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Sunday Jun 19, 2011 #
Run (Trail) 1:02:39 [3] 12.01 km (5:13 / km) +116m 4:59 / km
shoes: Salomon Crossmax
This mornings run was a bit of an experiment and I'm quite surprised with the results. Ran from Ridgewood oval down the Neerabup trail south of Hester ave and back.
I wanted to up the distance a bit today and decided to do a run/walk session to reduce the risk of re-injuring my achilles.
I started with 10 mins run then 1 min walk, 10/1 again then 5 run 30 sec walk. I turned at 6km and for the return I walked for 30 sec when the GPS buzzed for each km with a little extra on one of the hills.
I would have expected my time to reflect all these walking breaks as the intent was not to go faster but just to get through the run comfortably. I'm sure if I had just gone out and run as usual with a short break and stretch at the turnaround I would have been struggling well before the finish and definitely not run as fast (I even had a negative split).
The last 5 km splits were 5:23, 5:30, 5:30, 5:03, 5:01 and they all included 30 seconds of walking.
So overall I'm surprised and very pleased with this run (with over 6 mins of walking included), I think I will use this technique to keep increasing the distance of my runs. I actually felt like I could have gone quite a bit further today but decided against it.
Good times.
I wanted to up the distance a bit today and decided to do a run/walk session to reduce the risk of re-injuring my achilles.
I started with 10 mins run then 1 min walk, 10/1 again then 5 run 30 sec walk. I turned at 6km and for the return I walked for 30 sec when the GPS buzzed for each km with a little extra on one of the hills.
I would have expected my time to reflect all these walking breaks as the intent was not to go faster but just to get through the run comfortably. I'm sure if I had just gone out and run as usual with a short break and stretch at the turnaround I would have been struggling well before the finish and definitely not run as fast (I even had a negative split).
The last 5 km splits were 5:23, 5:30, 5:30, 5:03, 5:01 and they all included 30 seconds of walking.
So overall I'm surprised and very pleased with this run (with over 6 mins of walking included), I think I will use this technique to keep increasing the distance of my runs. I actually felt like I could have gone quite a bit further today but decided against it.
Good times.
Thursday Jun 16, 2011 #
Run (Trail) 35:30 [3] 6.7 km (5:18 / km) +66m 5:03 / km
shoes: Salomon Crossmax
Night trail run. Jacko decided not to run tonight, he knew I was going to be flying and was worried about volcano ash (or he has a cold).
I was planning on a longer run tonight and decided to take a few short walking breaks to make it easier to stretch out the distance with less chance of injury. It wasn't long before I realized that I would have to shorten the run as my aye ups started to fade. I ran a bit faster for the return as the lights faded and managed to finish with just enough light and a little help from a full moon.
I still included the walking breaks that I had planned for the longer run so it was pretty much a trail interval run. About 3 minutes of walking included in the time.
I was planning on a longer run tonight and decided to take a few short walking breaks to make it easier to stretch out the distance with less chance of injury. It wasn't long before I realized that I would have to shorten the run as my aye ups started to fade. I ran a bit faster for the return as the lights faded and managed to finish with just enough light and a little help from a full moon.
I still included the walking breaks that I had planned for the longer run so it was pretty much a trail interval run. About 3 minutes of walking included in the time.
Wednesday Jun 15, 2011 #
Windtrainer 33:00 [3]
shoes: Giant TCR C2
I was planning a tougher session but lacked the motivation to make myself suffer tonight after a busy day.
5 min w/u
5 x 3 min hard(ish) with 2 min rest
5 min w/d
5 min thinking I should have done more
5 min ice cream
5 min w/u
5 x 3 min hard(ish) with 2 min rest
5 min w/d
5 min thinking I should have done more
5 min ice cream
C • 5min 5