Training Log Archive: Dolf

We were meeting Deb's family for lunch(Deb's Birthday) at Hillarys today, so I thought I'd go down early for a change of scenery for my long run.
I headed north on the bike path but my pace was too fast for the first few km's. I thought 6:00/km pace would be good for an approx 2hr long run. I struggled to feel comfortable at that pace (much easier to maintain on the trails) and fell into about a 5:20-30 pace for the first half and around 5:40ish for the return.
I was thinking of turning at around the 10km mark, but it wasn't too much further to Burns Beach where I could get myself a gatorade at the shop, so I ended up going further than planned (but worth it for a change from just water).
I struggled for the first couple of km after turning but soon got into a good rhythm again. A quick pause occasionally to wet my hat under a shower, as it was starting to warm up a bit, made things more comfortable.
I was struggling near the end as I think I really should have had a consistently slower pace to get through more comfortably.
A quick shower then a very satisfying lunch of Burger, Onion rings and a thick shake.
Good times.

C • I remember when..... 7

C • Impressive effort 3

C • But the most important point... 10

Run with Jacko from his place, around Kingsley.
Nice cruisy effort as Jacko wisely decided not to do a long run a week out from anaconda.
My legs had felt a bit tired & sore when I woke up due to last nights windtrainer session , but felt pretty good by the end of the run.

Joined by Adam, we headed out on the bikes, down to Cottesloe & back.
Mostly cruisy with a few efforts along the way. Legs felt pretty good for most of the way but started to get a bit tired in the second half.
Enjoyable ride.

Sufferfest - Downward spiral.
Shut up legs.

Run north from the Jindalee carpark on the sand tracks above the beach.
Tracks mostly nice and firm from the rains and 4WD's.
Took it nice and easy on the way out, on the return I did about 15 mins of approx :30 hard :30 easy.
Nice bit of rain for part of the run.

My quads & calves have been feeling a bit sore today after yesterday's beach run and stair reps. Even pain on both sides and nothing injured, just tight and sore much more than expected. I was thinking the effort seemed hard because I hadn't done anything for a week and coming off an illness, but I guess it was tougher session than I realized.

Sufferfest windtrainer session tonight (Angels)
Felt pretty good through most of the session but in the last 8 min effort the legs started to shake a bit and cramp up when standing and I wasn't able to do the last few standing hard efforts.