Wednesday, January 30, 2008
6:45 a.m. start....can't remember getting up so early! But it was the best time of the day.... later the temperature climbed to 30.5 degrees. Cool, shady & rocky on Diamond Fields Road & not even the rabbits were awake & out of bed! Felt good for this run, pushing the pace up on the return....as I was told to do! Quick chat to two of the locals out walking for morning exercise..it's catching on!
1st 7k 'easy' in 61:29. AHR = 102 (69%); MHR = 117 (79%).
Laps : 8:21; 7:52; 9:21; 9:11; 9:17; 8:34; 8:48
2nd 7k 'faster' in 56:25. AHR = 111 (75%); MHR = 124 (84%).
Laps : 8:52; 7:34; 8:08; 7:47; 7:32; 8:34; 7:26
Negative split .... 5:04!
Today's Distance 14km.
Tuesday, January 29, 2008
Monday, January 28, 2008
I decided to do 30km 3(2 x 5) out & back from the car on Diamond Fields Road. This way I had access to water, sports drinks, gels etc..after each 10km. Start 7:00am while it was still cool. The temperature climbed to 28 degrees before I finished. I walked all the hills after the first 10km......more & more walking as the day wore steadily on almost into night!
30.68 km in 4 hours 33 minutes
AHR 97 (65%).
5km laps = 46:28; 44:59; 45:34; 44:27; 45:05; 42:47
This was my longest run so far in the lead up to Canberra Marathon & it wasn't easy!
Distance for the Week = 61.2km
Friday, January 25, 2008
Wednesday, January 23, 2008
Program : 12 - 14km medium/long run, 'lower aerobic' averaging HR 108 - 112.
On Diamond Fields Road : 14km in 113 minutes, AHR = 106 (72%), MHR = 119 (80%).
7km out in 56:26. AHR = 101 (68%); MHR = 120 (80%).
7km back 56:34. AHR = 110 (74%); MHR = 119 (80%).
Distance for today = 14km
Tuesday, January 22, 2008
Monday, January 21, 2008
Sunday, January 20, 2008
Program : 24 km lower aerobic run.
Lower aerobic? Couldn't get much lower as I lay face down in a mud puddle! I had decided to do the 24km as 2(2 x 5km) + 2 x 2km. Maths OK, Ewen?
First 10km ....fine; sports drink & gel at the car & off for the second loop. At about half way I tripped & toppled over in a not too pretty fashion! Picked myself up, couldn't do anything about all the mud, wiped some of the blood off & continued on to where I knew there was a tap at which I could wash myself down. However, walking towards me with her dog was the owner of that very property ...first time I've ever seen anyone else on this road who wasn't in a car!
As luck would have it, she is also a "Wires" volunteer, so she's had plenty of practice treating wounded animals! Back at her house, out came the First Aid Kit & knees & hands cleansed in no time, while I hosed off the mud from my top & shorts. What this lady didn't understand, when all was done, was why I intended finishing my run instead of allowing her to drive me back to where I'd parked the car!
I limped off but after another 5km or so, I was back at the car, still had 4km to do but decided to call it a day & slowly lowered my, by this time, stiffening knees into the car & drove home. The shower stung like a million bees!
Distance today = 22km
Distance for the week = 68.7km
Friday, January 18, 2008
Program : Chev. Track
Same time as warm-up for drills, strides, rest.
16 laps Lane 8, time each 4 laps (4 laps approx. 1.68km) sitting on HR 123 (83%).
Warm-down as you feel.
Conditions were just about perfect....all except that the oval was being used for cricket when I arrived! Luckily, half way through a cross-country warm-up, the rain settled in, though very lightly & the cricketers bundled up their gear & left. After all, it is my track on the oval that they were using!
1.5k warm-up in 14 minutes.
Drills, strides etc. & a few minutes rest in 14 minutes.
16 laps timing each 4 :: 11:34; 11:34; 11:34; 11:38.
AHR = 122 (82%)
Time = 46:22
Distance = 6.7km
This was my best sesssion of this type that I've been doing for many weeks now & I was very pleased with myself! Conditions all came together to make for a good track workout : cool, very light rain, no wind, short grass, #3 Frees & I felt good throughout the whole session, quite easily watching heart rate sitting on 123 the entire time.
Total Distance = 9.7km
Coach Ewen was forced into giving me 99.1%!! Praise indeed from The Master!
Wednesday, January 16, 2008
Tuesday, January 15, 2008
5km easy jogging. AHR = 95 (64%). Legs stiff to begin with but improved over the distance. Cool (nowhere near 25 degrees forecast...more like 15) misty morning....if only it would stay like this right through Summer training!
Monday, January 14, 2008
Sunday, January 13, 2008
Started out early at 6:30a.m. to be back before the hot part of the morning. Not feeling 100% to start with & by 3km decidedly unwell. I walked back to the car, drove home, showered, back to bed & slept until almost mid-day. I'll be making another early attempt at 20km tomorrow, Monday!
Distance for today = 6km!
Distance for the week = 46.4km
Friday, January 11, 2008
Program : 1.5km warm-up
20 laps, lane 8. Time each 4 laps. AHR = 120 (80%)
On Motion Based the AHR at the finish showed the average higher than what it should have been. ...120; instead, the average was 125 (84%) & heart rate went up as far as 135 (90%) by the finish. I should have slowed down. Conclusion....a pointless & unproductive session....and I should know better!
2km warm-up in 20 minutes.
Time for each 4 laps = 11:51; 11:29; 11:50; 11:56; 11:34
AHR = 125 . Time 58:38
Total Distance for the day = 10.4km
Wednesday, January 09, 2008
Out & back on Diamond Fields Road from one end to the other is not exactly a flat course!
Program : 12 - 14km 'lower aerobic'. AHR 108-112.
I did 14km in 114 minutes. AHR = 108 (73%).
7km out in 55:23. AHR =104.
7km return in 58:38. AHR =111
Since 'time on feet' is what counts, I shouldn't worry about taking so long to complete today's run. By contrast, any hills in Canberra shouldn't be a worry either!
Today's Distance = 14km
Tuesday, January 08, 2008
Monday, January 07, 2008
Sunday, January 06, 2008
Friday, January 04, 2008
Thursday, January 03, 2008
Program : 10 - 12km with AHR 110 - 115 (74% - 78%).
A very ordinary, lumbering, unlovely run...not to be expected after a rest day, but there it was! No explanation as to why I felt it so hard. I did the distance, kept the heart rate, but had to tough it out for the entire run. A fairly warm morning (25 degrees), humid & rain promised though not here yet. A session at the track tomorrow might be a convivial change!
1st 6km in 49:15 with AHR = 114
2nd 6km in 50:55 with AHR = 111
Distance = 12km AHR 113 (76%)
Wednesday, January 02, 2008
Tuesday, January 01, 2008
Program : 7km
4km x-country warm-up.
8 laps of Lane 8 with AHR 127 (85%). Time each 2 laps.
I won't try to work out how anyone -i.e. me - could mess up such a session but I did. Usually I have 'auto-lap' turned off & use the lap button at the appropriate times, but today I must have set the monitor for something else as well as lapping manually at the end of each 2 laps. The results on Motion Based might just as well be written in hieroglyphics for all I could make of them!
By using the Motion Based "Map Player" & watching the red dot race round & round, I was able to work out times for each 2 laps but I wouldn't swear to their accuracy. I also did one extra lap by mistake!!
Anyhow, here they are :
4km warm-up through the very quiet grounds.....good!
8 laps...time each 2 laps : 5:47; 5:59**; 5:47; 5:41
AHR 124; MHR 130.
Distance = 3.4km. Time = 23:14
**Slowed down here to listen to a reply text message from Ewen because I'd forgotten what heart rate to use!! This is a truly sad start to the New Year!
Counting the extra lap, warm-up & 8 laps, Total Distance for the day = 7.8km