Made some purchases for school today - how friggin' exciting! Just some things which I will recommend students to purchase as well to save me a national budget in printing and photocopying, but alas, more stuff to correct. If they're names are on it though, I'll be ever-so-slightly more scared than usual of losing it. Had a peep out the factory outlets too - looking to add to the rotation & or find some spikes (the spikes themselves, not shoes) without success. Money saved though, so I can't complain.
But this is a running blog, or at least its supposed to be. So here's some running stuff.
Monday - am: Way-too-lazy 30 minutes on treadmill before heading out for a massage. 6.5 kms covered, barely broke into a sweat, heart rate got no higher than about 138. Cool, but a bit junkish. Easy stretching.
-pm: 35 minutes on the bike (wind trainer) + weights + abdominal work + stretching.
Tuesday : ran to the gym/track @ Willi hoping to do a particular session on the track, but council works to upgrade it were going on (as the sign at the track said they would, but you can never guarantee that it actually occurs), so that forced the session inside. The session was as follows:
400/600/800/6/4/6/8/6/4/6/8 with a 38 (400); 48 (600) & 58 (800) second rest before the treadmill restarted and the next effort commenced. As the treadmill took about 150 metres to get to the prescribed speed (18.3 for 400, 18.2 for 600, 18.1 for 800), I got in an extra 1500 metres of running in somewhere between 30-35 sec. per 150 metres. So the workout was at about 3k pace (that will hopefully get quicker), and all up about 14.2 kms. Felt OK too.
Wednesday - easy run through Spotty, Yarraville and Footscray along the river. A few climbs here and there and 13.1 in 55 minutes.
Today - Harris St. hill repeats x 10. 220 m in length, unsure of the gradient, but it took 45 seconds on average to climb, with a 1:15 easy jog back down. With the run there & back included, the good folk at mapmyrun measured about 12.23 kms in total in 55 minutes. Easy stretching afterwards.
Thinking about an easy 30 minutes on either the bike or the treadmill (or even oustide in the sun & wind dare I say it) + some weights before I cook tea. Jen's back at work so if there's actual cooking to do (she's been on a creative salad trip which has been kind of cool to have light-ish dinners), I do it.
Next post will hopefully incorporate some improved 800 + 3K times (and a 30K run), as I feel I'm getting just that bit stronger.
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2 comments:
The so called junk k's before the massage sound like a good recovery run. The 4/6/8 session sounds like a great set, well done, up, down, up, down & then back up! Again, well done! I think my squad would kill me if I made them do that! :-)
See you at Coburg
Thanks for your comment on my blog - I'm not sure what the etiquette is for replies so I'm putting it here.. it all sounds like good advice. I'll be doing plenty of hill training (down as well as up) for this which works for me as I think I run better this way. We also have an HM over here 4 weeks out which is 200m uphill and then return which should be good practice...
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