JK vs BigRed
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Another week, more running, more golf. Perhaps time to rejoin a gym
Monday - 8.2km run @4.55min/km, Pilates in the PM
Tuesday - 8.1km @ 5.05
Thursday - 6.8km @ 4.50 (some intervals)
Friday - (AM) 5.5km @ 5.20 (tooo cold...is it ok to run in glove or a bit to rapist?). PM 11 holes of golf.
Saturday - 18 holes of golf (9AM, 9 in PM) with a short 90min hike (5.6km / 293m elevation) with the girls in between.
Sunday - had planned a longer trail run but cut my toe somehow in a weird spot and needs some time to heel) -
Pretty much a running week. Not much else. A good focus on slowing down though
Tuesday - 7.6km CBD(foggy&dark) run @5.02min/km
Thurs - Another 7km of fog @ 4.45min/km
Friday - 6km @ 5.49min/km - a garmin suggested workout and perhaps the most boring run of my life
Saturday - 14.6km of local trails. Much more fun. Muddy, wet and just cruising about through the local parks and trails 288m elevation @5.54min/km. All while listening to the AB's vs Fiji. Not bad.Oh I forgot I trialled a new gym on Monday. Had a week pass but I realised within about 5mins that it was shite so plodded my way through a 30min workout then told the staff member that their gym wasnt for me. Havent had a follow up call or email come to think of it, so I must have been fairly convincing.
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Whoops forgot to update yesterday
Monday AM - easy jog 5.15km @ 5.5min/km. PM - Pilates
Tuesday - some intervals work (8x400m / 2mins recovery jog). Overall 7.6km CBD @4.47min/km
Thurs - easy jog 10k @ 5.33min/km
Saturday - short ride on the bike to ensure it still works - 11.7km
Sunday - easy10km coastal run - beach and rocks then back home via the roads - 10km @ 5.28 -
Weekly update
Monday PM - Pilates
Tuesday AM - CBD run - mixed tempo 8.7km @ 4.54min/km
Weds AM - CBD run - base 6.7km @5.23
Thurs - intervals work (2x600m / 2mins recovery jog, 3 x 300m / 2mins recovery). Overall 7.5km @4.57
Friday - 18 holes of golf
Saturday - urban trail run. Such a good local network. 10.8km @5.33 339m elevation. Lovely stuff
Sunday - 2km trail run with Emme checking out interschool course. -
Bit of an average week, ended with some piss poor golf
Monday AM - easy CBD 6.4km jog @5.12 min/km
Tues AM - same but in other direction 6.9km @ 5.11
Weds - did some hill repeats near home - 1.5km warmup, 8 x 150m hill repeats (w 90sec recovery), 1.5km cool down jog home
Thurs AM - CBD run, 10min warmup then 6k are target pace 4.20-4.30min/km, then 10 mins cool on
Fri PM - 9 holes of golf
Sat AM - Short 4km trail pre golf tournament, 18holes in the arvo
Sunday AM - 18 holes golf, well 11 as bailed out as playing shite and toooo slow -
Decent week. Lots of running and good to get some hills back in there.
Monday AM - easy CBD 7.8km jog @5.23 min/km
Tues AM - intervals - 10 mins warmup, 8 x 30seconds on / 90 seconds recovery, 10 mins cool down 7.5km @ 5.03 all up.
Weds - PM did some hills down in Devo while one of the kids had an activity. 7.8km @5.59 but 203m elevation
Thurs AM - CBD run, easy run 6.5km @5.27
Saturday PM - got out in the rain for some local trail. Super techy and great fun. 7.8km @6.59 and 355m elevation
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Another good week
Monday - AM 6.4km CBD @ 4.54min/km, PM- Pilates
Tuesday - AM 6km CBD @ 5.0min/km
Thurs - AM 10.2km CBD @ 4.34min/km (felt good to go a bit quicker), PM- Pilates
Sat - more rainy trails 9.4km @ 5.21min/km 250m elevation. Decent little run, much fun
Sun - 9 holes golf -
Finally getting some desire to get some weights back in my life. Summer is coming and this running is making me too skinny, despite all the crap food I eat. Haven't weighed myself for about 2 months. Kinda scared to actually!
The week gone
Monday - AM 6.6km CBD @ 5.18min/km, PM- Pilates
Tuesday - AM 7km CBD @ 5.09min/km. Wasn't a good run. Made a late decision to do some intervals (10 x 30seconds on / 90 seconds recovery) but really wasnt feeling it. Ended up doing 8 of them but all pretty slow and took an easy jog home in the wind/rain.
Weds - day off
Thurs - AM 8.442km CBD @ 5.00min/km (conscious effort to keep the pace slow and steady), PM- Pilates
Fri - AM - 7km at 4.32. Nice little blast for a Friday. Felt pretty good
Sat - rest
Sun - out for a run in riverhead forest. 13,3km @ 5.41 and 322m of elevation. Some super slippery trails after all the rain. Good fun -
Keeping myself accountable
The week gone
Monday - AM 5.8km CBD @ 5.15min/km
Tuesday - AM 7.4km CBD @ 5.00min/km. Tried a slightly different route than usual and found some hills.
Weds - day off
Thurs - AM 8.5km CBD @ 4.44min/km (just did the garmin daily suggested workout - 10mins warmup, 20 mins tempo - 4.15-4.30 range, 10 mins cool down)
Fri - PM - trail run on the way home 6.5km at 7.05min/km and 250m elevation. Was actually a lot quicker in parts but was in the road shoes and found a couple of troublesome mud bogs which turned into 10min kms.
Sat - 4km walk with the wife
Sun - AM road run round the lake 10.5km @ 4.40Body's feeling good. Never really thought Id be running this regularly again without issues, and actually enjoying it. Sure helps going slower and I'm noticing how much lower the heart rate is now, on all but the hilly hard runs.
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Another weekly update. Decided to have an easy week but body is actually a bit sore as I type this.
Monday - AM 5.4km CBD @ 5.35min/km (Monday has become an easing in to the week sort of thing), PM - Pilates
Tuesday - AM 8.5km CBD @ 5.00min/km.
Weds - day off
Thurs - AM did some intervals 10mins or so warmup, the 10 x 30sec run (3.00-3.30min pace) / 90sec recovery jog, cool down. Ended up 8.0km @ 4.53min/km
Fri - PM - golf
Sat - AM 6km walk with the wife, PM rainy trial run 7km @6.36, 244m elevation
Sun - PM golf -
A somewhat light week. Feeling good though and need to start upping distances shortly as there's a trail event I'm targeting in mid November
Monday (AM) - easy road run 6.2km @ 5.30mins/km
Tuesday (AM) - more road 7.5km @5.00mins/km (was actually meant to be intervals but I must have not set the garmin right so ended up being an warmup for the whole run haha)
Thurs (AM) - road run but some effort 7.2km @ 4.19min/km. Good 30min blast.
Sat (PM) - trail run 10.5km 300m elevation @5.36min/km. Another pretty enjoyable one and a cruise for most of it but plenty of working on the up hills -
Limited running in the week gone as picked up an injury/niggle in left ankle/foot, and then was away in the Wairapara for a walk with the wife. I dunno what injury is but it comes and goes. May go get it checked if it doesnt subside completely.
Monday (PM) - local road, beach cruise 12.3km @ 5.23mins/km
Tuesday (AM) - CBD easy recovery jog - 3km @ 5.30. Lower left leg started to hurt so stopped and walked it back. Iced next couple days. Still not too sure what it was but comes and goes. Kind of feels a bit dead/sickly at times when I put weight on it. Then seems totally fine.
Weds to Friday - didnt train at all
Saturday - Day 1 of Tora Coastal Walk - 14km / 656m elevation - mainly farmland and coastal
Sunday - Day 2 of Tora Coastal Walk. Started with 7.6kkm flat run (@4.45min/kms) down the coast to check out a shipwreck. Then walk for the day was coastal then up to a decent trig and back 16km /491m elevation
Monday - Day 3 of Tora - bush/farmland day - 14km / 572m elevation
Walk overall was pretty good. Not really physically challenging or anything but some interesting terrain and things to see. Wall catered and nice to do something a bit different. -
Pretty light week following the walk, and wanting to give my leg some time.
Monday - Day 3 of Tora as per above
Tuesday (PM) - round 1 twilight golf (9 holes scramble)
Thursday (PM) - 9 holes
Friday (PM) - 9 holes
Saturday (AM) - mixed terrain run - roads, gravel, bush, beach 8.1km @5.27min/km. (PM) - 18 holes -
A mixed week. Taking it easy building the miles back up as left leg is still not 100%
Monday - (PM) Reformer pilates
Tuesday - (AM) road run 6.4km @5.24mins/km
Thursday - (AM) road run 8.5km @4.57
Saturday - upper body weights session
Sunday - RPM class at gym (try to get bike fitness back) -
Hit physio last week and calf is cooked, well was. Its had a week off the running and feel pretty good now. Maybe a test mid week. Need to get the training back underway
Week gone was mainly gym work.
Monday - (AM) Gym upper body
Tuesday - (PM) gym - easy bike ride and light legs
Weds (PM) gym upper body
Thursday - (PM) gym easy bike ride and light legs
Friday (AM) - Gym upper body
Sunday - (AM) 5km walk, (PM) 23km local spin on the mountain bike -
Still taking things easy but think I could be through it and may have been due to needing new shoes as looking back, I didnt have the same pain during the trails runs and my road shoes had just clicked over 700kms. New shoes acquired....
Week gone:
Tuesday - (AM) easy jog 4.7km @ 5.33min/km. Not great.
Thursday - (AM) first run in new shoes 6.7km @ 4..57min/km. Felt OK and surprisingly a fair bit faster for minimal effort
Friday (PM) - Golf
Saturday - (AM) 10km cruise on the bike with fam, (PM) 2km walk & 9 holes of golf
Sunday- (AM) 14km trail run 440m elevation. Slow as hell at 6.31min/km and really struggled on the hills. Wasnt well fueled at all (banana and a coffee) but hill fitness is clearly lacking. (PM) 12km on the bike to turn the legs over, and 9 holes of golf. -
Think leg sorted. Had more physio mid week working on calf and hammie. Will try for 3 runs this week as the next step. Week gone:
Monday (AM) 5km walk with B
Tues (AM) CBD jog/run/jog. Short effort 6.4km which averaged @ 4.31min/km, but was actually 3km 4.50, 4.40, 4.30 working up to a target of 4min flat working km, then another 3km cruising at 4.30. Felt really good in the new shoes.
Weds - rest day plus physio
Thurs - (PM) 12 holes of golf
Friday - (AM) easy bit of trail 6.4km @5.20, (PM) 11 holes of golf.
Saturday - 18 holes of golf club champs round 1
Sunday - 18 holes of golf club champs round 2, + playoff off to win intermediate mens division
