Training Log Archive: DolfIn the 7 days ending Jun 22, 2014:
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Sunday Jun 22, 2014 #
3 PM
Run 43:47 8.47 km (5:10 / km) +51m 5:01 / km
ahr:134 max:142 shoes: Hoka One One Kailua tarmac
Windy afternoon run around the burbs.
Legs felt a bit tired today.
Legs felt a bit tired today.
Saturday Jun 21, 2014 #
12 PM
Run 1:42:00 19.94 km (5:07 / km) +103m 4:59 / km
ahr:138 max:150 shoes: Hoka Stinson Trail
I had planned to run this morning before the rain arrived but 10 mins before heading out the door Lily reminded us she had a party to go to before netball so my plan was then changed to dropping Lily off in Joondalup then I parked at the Arena and ran from there. I had about 1 3/4 hours before I had to be back for the netball so decided on a cruise around the lake.
About 4km into the run it started to rain & the wind picked up quite a bit. I was pretty comfortable running just over 5:00/km pace and although the rain was pretty solid it wasn't until about 12km's that it really picked up and was absolutely bucketing down for most of the remainder of the run, letting up a little near the finish.
My legs felt pretty good but did complain a little on the short climb up from the lake towards Joondalup Drive near the end.
I got back to the car then went to have a quick shower before meeting Deb & the girls at the netball courts. Unfortunately there was no hot water and I had to survive a freezing shower. Then after getting changed into some nice warm dry clothes I spent the next hour sitting on the the sidelines scoring the match... in the pouring rain.
About 4km into the run it started to rain & the wind picked up quite a bit. I was pretty comfortable running just over 5:00/km pace and although the rain was pretty solid it wasn't until about 12km's that it really picked up and was absolutely bucketing down for most of the remainder of the run, letting up a little near the finish.
My legs felt pretty good but did complain a little on the short climb up from the lake towards Joondalup Drive near the end.
I got back to the car then went to have a quick shower before meeting Deb & the girls at the netball courts. Unfortunately there was no hot water and I had to survive a freezing shower. Then after getting changed into some nice warm dry clothes I spent the next hour sitting on the the sidelines scoring the match... in the pouring rain.
Friday Jun 20, 2014 #
9 AM
Run (Trail) 1:35:30 13.01 km (7:20 / km) +721m 5:45 / km
ahr:136 max:159 shoes: Hoka One One Rapa Nui
Trail run exploring around Lesmurdie Falls. Once from the bottom carpark up to the top of the Falls which is about 100m climb in 1km, then checking out the trails to the North. I stopped a few times to check on my phone what tracks to take.
Very slippery on some of the tracks, especially the overgrown single track. I had a couple of stacks early on & was much more careful after that.
I missed recording about 1.5km coming downhill when I had my GPS paused & forgot to start it again. After about 10-11km I went back to my car to swap water bottles, then did a couple more reps of the track up to the top of the Falls.
A bit wet, slippery & slow but still good times.
Very slippery on some of the tracks, especially the overgrown single track. I had a couple of stacks early on & was much more careful after that.
I missed recording about 1.5km coming downhill when I had my GPS paused & forgot to start it again. After about 10-11km I went back to my car to swap water bottles, then did a couple more reps of the track up to the top of the Falls.
A bit wet, slippery & slow but still good times.
Wednesday Jun 18, 2014 #
12 PM
Run (Trail) 1:18:40 15.01 km (5:14 / km) +183m 4:56 / km
ahr:97 max:148 shoes: Hoka Stinson Trail
Afternoon trail run from Hester ave to Burns Beach & return.
Pretty lucky with the weather this afternoon with only about 10 minutes of light rain during the run.
My HR strap was playing up and dropped out quite a few times. Overall a fairly cruisy effort but I did pick it up a bit aver the last few km's. Avg HR would probably have been somewhere around 135-139.
Pretty lucky with the weather this afternoon with only about 10 minutes of light rain during the run.
My HR strap was playing up and dropped out quite a few times. Overall a fairly cruisy effort but I did pick it up a bit aver the last few km's. Avg HR would probably have been somewhere around 135-139.
Tuesday Jun 17, 2014 #
3 PM
Run (Trail) 42:11 8.11 km (5:12 / km) +94m 4:55 / km
ahr:134 max:157 shoes: Hoka One One Rapa Nui
Afternoon trail run south of Hester ave.
Wet & windy run. Felt much better than yesterday.
Wet & windy run. Felt much better than yesterday.
Monday Jun 16, 2014 #
3 PM
Run 41:55 8.02 km (5:14 / km) +50m 5:04 / km
ahr:139 max:148 shoes: Hoka One One Kailua tarmac
Afternoon run around the burbs.
Started at what I thought would be a cruisy pace but I didn't feel very comfortable so I slowed the pace for a few km's but that felt worse. I picked up the pace again for the next couple of km's with no change and then accepted that it just wasn't going to be a good run today so picked up the pace a bit more for the last couple just so I could finish the run earlier.
Started at what I thought would be a cruisy pace but I didn't feel very comfortable so I slowed the pace for a few km's but that felt worse. I picked up the pace again for the next couple of km's with no change and then accepted that it just wasn't going to be a good run today so picked up the pace a bit more for the last couple just so I could finish the run earlier.