Training Log Archive: Dolf

Early morning long run from home, down Connolly then up Burns Beach rd to do a loop on the Neerabup trail before returning home.
As with my other long runs I seem to hit the wall pretty close to the distance of my previous longest run. Today that was around the 27km mark just after I had made a detour to add a few extra km's.
Right hip and lower back a little sore for the last 20 mins.
Pretty shattered for the rest of the day.

C • You're a machine 2

C • MetrO 3

Set the incline to 6% & ran at a 6:00/km pace for 30 minutes.
1 long steady climb of 300m ascent. Legs very tired when finished.
1 TV show seems to be a suitable time to spend on the treadmill in any one session. Watched the pilot of Arrested Development.
Looking forward to a long run (outside) on Sunday.

Better session on the treadmill tonight.
5 mins warm up
Starting at 1% incline I moved it up 2% every 3 minutes until at 11% for 6 minutes, then back down until at 1% again.
Cool down.
I varied the speed as the incline increasesd, will work up to doing the whole session at a solid pace.

We got a treadmill today. It's a bloody big thing, & by the time I got it into place & set up I was too buggered to do a proper workout, so I did about 20 mins on various speeds & inclines to get a feel for it.
Will be good for getting a couple of specific running sessions done each week, like ntervals or hills but probably not so good for the longer runs.

C • Hills 2

Evening run around the northern section of Butler & through some of the tracks in the newly cleared sections. Nice comfortable pace, very windy when heading back towards Butler on Marmion ave.