Training Log Archive: DolfIn the 7 days ending Aug 11, 2013:
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Saturday Aug 10, 2013 #
3 PM
Run 1:49:10 [3] 20.07 km (5:26 / km) +37m 5:23 / km
ahr:136 max:145 shoes: Hoka One One Evos (2nd)
Run with Jacko from Neil Hawkins park. Jacko made it pretty clear it was going to be a flat easy effort today as his legs were tired & it was to be his first three-peat of running days. We ran south, crossed Ocean Reef rd then did a couple of loops of the smaller lake before heading back. The ball of my left foot was quite sore again after a few km's but seemed to settle down. I think it's still from the 50k on roads/paths last friday as I've run every second day since & probably needs a couple of rest days to settle down. Otherwise legs felt pretty good. We stopped to stretch a few times as Jacko's knee was getting sore & I think this helped prevent my glute pain from flaring up again.
Thursday Aug 8, 2013 #
4 PM
Run 58:51 [3] 10.8 km (5:27 / km) +136m 5:08 / km
ahr:145 max:169 shoes: Hoka One One Evos (2nd)
Trail run North of Hester Ave with Jacko.
Quicker than usual pace, effort was solid but fairly comfortable other than the last km which was not so comfortable.
No knee pain during the run but occasional glute pain. Minor knee pain after run but much better than tuesday.
Quicker than usual pace, effort was solid but fairly comfortable other than the last km which was not so comfortable.
No knee pain during the run but occasional glute pain. Minor knee pain after run but much better than tuesday.
Tuesday Aug 6, 2013 #
3 PM
Run (Treadmill) 33:01 [3] +250m
ahr:133 max:162 shoes: Hoka one one Bondi2
Treadmill hill repeats.
Warm up then 5 x 500m @ 10% grade & 6:00/km pace with 250m recovery.
Cool down.
I was planning to do 6 reps but I had a small pain in my left knee during the 5th rep so stopped after that one. It's a bit sore now so ice/anti inflams.
I wore the Bondi2 shoes for the first time in ages so it may be that I need to increase the felt padding in them, or it may be related to the glute pain Iv'e been getting recently, or hills on the treadmill, or legs still a bit fatigued after the long run on friday. Probably a bit of everything.
Warm up then 5 x 500m @ 10% grade & 6:00/km pace with 250m recovery.
Cool down.
I was planning to do 6 reps but I had a small pain in my left knee during the 5th rep so stopped after that one. It's a bit sore now so ice/anti inflams.
I wore the Bondi2 shoes for the first time in ages so it may be that I need to increase the felt padding in them, or it may be related to the glute pain Iv'e been getting recently, or hills on the treadmill, or legs still a bit fatigued after the long run on friday. Probably a bit of everything.