Training Log Archive: DolfIn the 7 days ending Apr 1, 2012:
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Sunday Apr 1, 2012 #
Run (Trail (sand)) 39:22 [3] 6.0 km (6:34 / km) +23m 6:26 / km
shoes: Mizuno Wave Ascend 6
Run on the sand tracks north of Jindalee.
Very soft sand for the majority, making it a pretty tough but slow run.
I felt as if I took as many steps over this 6km as I would usually take for a 10k run.
At least it has made me appreciate the gravelly sections of the Kep from last weeks run which will now seem like tarmac in comparison.
The climb felt like much more than the 23m measured by the garmin, probably because for each step up I came back down half a step in the soft sand.
Very soft sand for the majority, making it a pretty tough but slow run.
I felt as if I took as many steps over this 6km as I would usually take for a 10k run.
At least it has made me appreciate the gravelly sections of the Kep from last weeks run which will now seem like tarmac in comparison.
The climb felt like much more than the 23m measured by the garmin, probably because for each step up I came back down half a step in the soft sand.
Thursday Mar 29, 2012 #
7 AM
Run (Long) 4:08:19 [3] 40.01 km (6:12 / km) +198m 6:03 / km
shoes: Nike lunarglide 3
I had the day off today so decided to do a long run even though the legs haven't fully recovered from Sundays run.
I parked the car at Clarkson train station & ran down Connelly, then to Burns Beach before running own the coast, stopping at Cottesloe then onto the train back to Clarkson.
Early on the legs were complaining a bit ut they settled down after about 5km. I walked almost all the hills other than the very gradual climbs ( I walked them as well near the end).
I stopped at Hillarys for a short break & to refuel with some nice warm gooey Subway cookies fresh from the oven. I had a few more short breaks along the way for drinks/food/sunscreen/toilet.
Around the 30k mark, near Scarborough, my legs started complaining again and the slight headwind I was running into picked up. I was starting to think about alternative places to finish. Instead I just took more walking breaks and kept going.
After stopping near the Cottesloe station I found a market to refuel. I grabbed some drinks and walked around for about 5mins eating all the fruit samples I could find.
I probably should have walked around for another half hour or more before getting on the train as sitting down for close to an hour with a short break to change trains was not the best thing to do after a long run.
Other than my right achilles, which is always a bit swollen and tender after a long run (hasn't caused any trouble during a run for ages) my legs feel pretty good.
It was a bit warmer than I would have liked but I'm glad I took the opportunity to fit this in. With only half the number of days than usual between my long runs (also my 2nd & 3rd longest runs ever) I'm pretty happy with how it felt.
I parked the car at Clarkson train station & ran down Connelly, then to Burns Beach before running own the coast, stopping at Cottesloe then onto the train back to Clarkson.
Early on the legs were complaining a bit ut they settled down after about 5km. I walked almost all the hills other than the very gradual climbs ( I walked them as well near the end).
I stopped at Hillarys for a short break & to refuel with some nice warm gooey Subway cookies fresh from the oven. I had a few more short breaks along the way for drinks/food/sunscreen/toilet.
Around the 30k mark, near Scarborough, my legs started complaining again and the slight headwind I was running into picked up. I was starting to think about alternative places to finish. Instead I just took more walking breaks and kept going.
After stopping near the Cottesloe station I found a market to refuel. I grabbed some drinks and walked around for about 5mins eating all the fruit samples I could find.
I probably should have walked around for another half hour or more before getting on the train as sitting down for close to an hour with a short break to change trains was not the best thing to do after a long run.
Other than my right achilles, which is always a bit swollen and tender after a long run (hasn't caused any trouble during a run for ages) my legs feel pretty good.
It was a bit warmer than I would have liked but I'm glad I took the opportunity to fit this in. With only half the number of days than usual between my long runs (also my 2nd & 3rd longest runs ever) I'm pretty happy with how it felt.
C • Wow! 8
Tuesday Mar 27, 2012 #
Run 28:12 [3] 5.07 km (5:34 / km) +16m 5:29 / km
shoes: Nike lunarglide 3
I really didn't feel like running today. My legs were still tired and sore from Sunday's long run and my head has been a bit blocked for the last week so my motivation was low.
I managed a short plod along the coastal path from Jindalee.
My right hip flexor,right calf and left glute seemed to be a little more than just tired but not sore enough to effect my running. Time for some focused stretching and the dreaded foam roller.
I managed a short plod along the coastal path from Jindalee.
My right hip flexor,right calf and left glute seemed to be a little more than just tired but not sore enough to effect my running. Time for some focused stretching and the dreaded foam roller.