Summer training diary says 50k for this last week (4 days running) after last week's 34 (3 days).
Started with the 1st 3k TT of the year. Thought I'd cruise around in 10.30 but actually felt flat. Turned in 5.15, spot on, but blew out to finish in 10.45. Not too concerned, not much mileage & no speed training to speak of.
Followed it up the next day with an easy 11k Yeronga loop. Still too hot to take Tenzing with me.
Friday back to PCRG for a speed session in the gardens. 2x 4 mins which was longer & better than usual, followed by 4x 2mins (30sec JR) in between.
Sunday joined the mara / tri group for the long run. A new course out past Story Bridge along the river by Norman Park, Hawthorn & Oxford St, Bulimba. Park at the end of the street in 45 mins for a drink. Backstreets on the way back. Some pretty big properties, nice views over to New Farm. Did an extra 5 mins at the end to make the run a bit over 20ks in 1.37. Cooled off in the Southbank pool.
Monday, 9 February 2009
Monday, 2 February 2009
5th week of the new year
& I'm slowly getting back into the swing of things after coming down with a bad cold/ flu thingy & an eye infection around the last week of December. Took time-off running in order to get over it quicker. Trouble was there was no improvement despite being loaded up with medicine & 5 days off work. Eventually had 16 days without a run before I couldn't stand it any longer. Plodded around the grassy school oval.
Only had 2 or 3 runs a week but my base fitness didn't completely desert me. Managed a PCRG session but took it pretty easy. Followed up with a long Sunday run of 1hr 22 doing the 2 bridge loop (Indro & Green) from my place, very slow.
On Friday I managed another PCRG session: 4x 1ks with 1 min walking recovery ending with a 1 min out & back. Happy to manage 2x 3.38s & then 2x 3.41s in a controlled performance. (Stefan & Matty L out in front finished with 3.20/ 3.19 as a comparison).
Sunday I caught up with the Sunday running crew at the Ship Inn. Mike H & I joining onto a group of 6 who had already put in a 30 min loop. We then did the 18.4k river loop with me finishing in the 1.28s about a minute behind the first 3. Ran some 4.35s early on before settling into 4.45s.
Time to start adding up my weekly ks. This last week would be 34. Tomorrow the 1st 3k TT of the year. Interesting to see how I'm faring.
Only had 2 or 3 runs a week but my base fitness didn't completely desert me. Managed a PCRG session but took it pretty easy. Followed up with a long Sunday run of 1hr 22 doing the 2 bridge loop (Indro & Green) from my place, very slow.
On Friday I managed another PCRG session: 4x 1ks with 1 min walking recovery ending with a 1 min out & back. Happy to manage 2x 3.38s & then 2x 3.41s in a controlled performance. (Stefan & Matty L out in front finished with 3.20/ 3.19 as a comparison).
Sunday I caught up with the Sunday running crew at the Ship Inn. Mike H & I joining onto a group of 6 who had already put in a 30 min loop. We then did the 18.4k river loop with me finishing in the 1.28s about a minute behind the first 3. Ran some 4.35s early on before settling into 4.45s.
Time to start adding up my weekly ks. This last week would be 34. Tomorrow the 1st 3k TT of the year. Interesting to see how I'm faring.
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