Training Log Archive: DolfIn the 7 days ending Jan 20, 2013:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Saturday Jan 19, 2013 #
Run long (Trail/road) 1:58:27 [3] 20.21 km (5:52 / km) +276m 5:29 / km
ahr:140 max:155 shoes: Hoka One One Stinson Evo's
Planned long easy run, first half had some sections not as easy as I had planned with some very sandy hilly tracks north of Jindalee.
Second half was along the coastal path before heading up to Marmion ave from Mindarie, then back home.
Keeping the effort easy I felt pretty comfortable at the end of the run, it was tempting to go further but I don't want to risk injury by building up too fast.
Second half was along the coastal path before heading up to Marmion ave from Mindarie, then back home.
Keeping the effort easy I felt pretty comfortable at the end of the run, it was tempting to go further but I don't want to risk injury by building up too fast.
Thursday Jan 17, 2013 #
Run hills (Trail) 1:15:24 [3] 11.85 km (6:22 / km) +443m 5:22 / km
ahr:141 max:168 shoes: Hoka One One Stinson Evo's
I found a hill about 2k in from the Burns Beach rd end of the trail & picked a section about 230m which averaged out to about a 10% gradient. Today's session was more about total climb than hard hill repeats so I kept the effort steady throughout. Jacko joined me after I'd done 8 reps and we did another 9 before heading back to the cars. I'll definitely be doing this session again with greater intensity when I'm certain my legs are up to it. I'd have to drive for an hour to get this amount of climb on a normal run.
Good times.
Good times.
Tuesday Jan 15, 2013 #
Ride (MTB) 33:15 [3] 11.2 km (20.2 kph) +140m
ahr:131 max:156 shoes: Giant Anthem X3
I brushed the cobwebs off the MTB and headed out for short ride.
I headed over to Ridgewood and went up and down a few of the hills in the area. They were long enough to just get the legs starting to turn to Jelly at the top if I rode fairly hard in the BCR. After about 10 reps I headed back, part of the way on a limestone track alongside the new railway extension. I eventually found a nice new bike path running along the railway. Not much of it yet but I followed the unfinished section until I found one of the exits that is about 30sec from home so that should be handy in the future once completed. My MTB hasn't been ridden for a loooong time and was a bit noisy so I think I'll give it a service before the next ride (but probably won't)
Hot & sticky again tonight.
I headed over to Ridgewood and went up and down a few of the hills in the area. They were long enough to just get the legs starting to turn to Jelly at the top if I rode fairly hard in the BCR. After about 10 reps I headed back, part of the way on a limestone track alongside the new railway extension. I eventually found a nice new bike path running along the railway. Not much of it yet but I followed the unfinished section until I found one of the exits that is about 30sec from home so that should be handy in the future once completed. My MTB hasn't been ridden for a loooong time and was a bit noisy so I think I'll give it a service before the next ride (but probably won't)
Hot & sticky again tonight.
Monday Jan 14, 2013 #
Run (Trail) 49:32 [3] 8.05 km (6:09 / km) +97m 5:48 / km
ahr:138 max:146 shoes: Hoka One One Stinson Evo's
Had planned for a longer run if the rain came this evening but decided on an easy shorter run instead on the trail south of Hester ave.
It felt like running in a sauna this evening. I just concentrated on an easy effort, keeping the HR down but was still sweating buckets within minutes of starting.
It felt like running in a sauna this evening. I just concentrated on an easy effort, keeping the HR down but was still sweating buckets within minutes of starting.