Monday: 9.9km easy 4:52 pace HR 135 Ca 83. Kings Park to Mounts Bay and back up the perimeter path. Beautiful morning, lovely run w/Sandgroper & Sas. Really enjoyed this one.
Tuesday am: 11.2km easy 4:38 pace HR143 Ca 85. Mends St along Mounts Bay Rd, up Kings Park Rd, Lovekin Dr, along Fraser, Down Malcolm, back to Mends St. Cycled to Mends St from home (~8k) and ran off the bike. Consequently legs felt a little heavy at first but the feeling faded fast and ended up feeling really good. Another lovely morning (17°) with light winds( S 20/26) . Started a little later and felt the increased hit from the sun. Had a coffee from Atomic and then cycled back. Had my first stack on (off) the bike! Got off the side of the path and cycled along a bit to find a good spot to get back on, and then the front wheel sank into the sand and stopped (however I was still moving!). No injury to report happily ('tis but a scratch..)
Tuesday pm: 2x1k ; 2:30 rec; 2x800 ; 2min rec ; 2x400 ; 90sec. 9km all up. Fairly strong and gusty winds up the home straight made this a really tough session. I was going to take it easy tonight but then 'arch-nemesis' Tony Stahl pitched up so I couldn't really - you know, inner wanker and all that... it was a good session though. Had to take a toilet break between the two 800's which probably accounts for the slightly slower second 8. Times were 3:21, 3:18, 2:35, 2:40, 71, 69. Ready to spew after the last!
Wednesday: 16k of reeeally relaxed cycling in the morning just to tick the legs over (and to meet some fellow runners for coffee) ; did a relatively hard, short ride (my 8k river loop in 17 mins) in the afternoon to get the blood going and (hopefully) to beef up the quads.
Thursday: 14.55km MP 4:14 pace HR 158 Ca 87. Run from City Beach to Trigg and back. A bit of a slog coming back into a fairly strong S20/30 wind. All in all a good run, got a bit tougher on the way home. Only had green tea before the run and held up pretty well. Went in the ocean afterwards to cool the legs - didn't stay to long as it was fairly cold in the wind.
Friday: Parlouf relay. This is a fun event around the lake in Hyde Park. The lap is 880m. Faster runners are paired with slower runners and you do a straight relay and the winner is the team that has run the furthest by the time the gun goes at 30 minutes. I was teamed with Kim who ran really hard - we managed just shy of 9 laps which was a good effort. My splits were 2:43 (3:05 pace), 2:46 (3:08), 2:53 (3:16), 2:53 (3:16), 2:46 (3:24 - just shy of a lap). Probably went out a little fast (with the rabbits), although pleased with the times. Ran conservatively on the last lap because I thought I'd be running more than a lap (if you're running at 29 minutes you don't hand over) - I obviously mis-read the time and should have been going all-out. Ah well, live and learn.
Saturday: 24 km 4:45 pace HR 141 Ca 83 Cal 1413 Time 1:54. Beautiful run on a beautiful morning with Sandgroper and Sas. Ran from Darlington down to Midland, up the trail to John Forrest Nat. Park and ran Park Rd thru the park to Bilgoman Pool and down to Darlington (map). Never run this way before, it was brilliant. Quite hilly, but not too bad. Legs were feeling a bit from yesterday but held up pretty well. No gel, just green tea and a banana before and a few swigs of powerade at Pechey road and at the top of Park Rd. Very encouraging, didn't feel all that fatigued at the end.
Sunday: A couple of hours of cycling (and a couple of coffees) including some Kings Park hills. A good way to loosen the legs up and to set me up for a nap in front of the cricket this afternoon....
No comments:
Post a Comment