JK vs BigRed

JK

First time I've opened the PC for about 4 weeks. A decent "break" with some good 15km+ trail runs, a few rides and a shitload of golf.

Back in the 09 from later today so will be getting back in to the morning runs before too long.

JK

Week gone....

Monday (AM) - 6km @ 5.06min/km jog around local and back via beach
Tues (PM) - 9 holes twiglight
Thurs (AM) - 6.8km @ 4.39min/km around the CBD. Mainly cruise but a couple of quicker kms to check the legs
Friday (PM) - trail run 11km at 5.05 and over 300m elevation. Grade adjusted pace 4.37km/min. Great fun bit of effort.
Sunday - 9 holes golf

JK

Been a few weeks. Have run, have ridden, have golfed, have eaten heaps of shit food, have drunken plenty of piss. Have not been injured.

JK

Week gone...

Monday (AM) - bit of local road and trail to start the week 11.6km @ 4.48min/km
Tues (AM) - 5.5km easy recovery run @ 5.27min/km
Weds (AM) - CBD run and some intervals along the waterfront 10mins warm up then 6 x 2mins on (ie run), 1 min off (ie jog), 10mins warm down. Sum of all 8.52km @ 4.46
Thurs (AM) - 5km walk with the wife, (PM) 18 holes of golf
Friday (AM) - CBD run 2km warmup, 2km effort (4.00min/km target pace), 1km cruise, 1km push, 2km cruise. Sumo of 8.34km @ 4.23min/km
Sat (PM) - short bit of local trail. 5.33km @ 6.56min/km
Sun (AM) - 5.8km walk with B

voodoo

Beast

JK

@voodoo said in JK vs BigRed:

Beast

About 40km of run last week without any long runs. Didnt notice until I had typed it out, well actually my knees told me this morning. Lighter week ahead...

JK

Lighter week indeed...

Monday (AM) - humid CBD jog 6.9km @ 5.19min/km
Tues (PM) - reformer pilates
Weds (AM) - CBD run - more intervals along the waterfront 10mins warm up then 4 x 6mins on (4min/km), 2 min off (5mins/km), 5mins cool down. All up 9.8km @ 4.29min/km
Thurs (PM) - golf
Friday (PM) - weights
Sat (AM) - walk with wife 4km, (PM) golf
Sun (PM) - bit of local trail 6.9km @ 6.39min/km. 305m elevation

JK

Decent week but feet are giving me a bit of grief. Suddenly getting blisters in shoes that have been working just fine for me and shouldnt be shot yet. Perhaps feet have been swelling in the heat?

Monday (AM) - recovery jog 4.2km @ 5.37min/km, (PM) - reformer pilates
Tues - nada
Weds (AM) - CBD run - dam humid and really didnt enjoy it but grinded out 11.8 km @ 4.35min/km
Thurs (PM) - golf
Friday (PM) - easy run 6.5km @5.06min/km round the waterfront
Sat (AM) - walk with wife 4km, (PM) weights
Sun (PM) - did a lactic threshold test on the local trail. Prob not the ideal place for it as pace would be all over the place but the effort and HR was there. Did 10mins RPE 2-4, 10mins RPE 5-6, then the real work with 30mins at RPE 7-10, 5mins walk to cool down. Ended up 10.2km @ 5.16min/km. 303m elevation. Hopefully get some decent insights out of it.

Will prob take it a bit easier this week and give the feet some rest

JK

Week gone....

Monday (AM) - recovery jog 3.7km @ 5.57min/km, (PM) - reformer pilates
Tues - nada
Weds (AM) - CBD run - easy 6.7k @ 5.05min/km
Thurs (PM) - golf
Friday (PM) - CBD run 8.0km @4.49min/km round the waterfront. Pretty much a cruise other an a 500m push (@ 3.50min pace) then another 1km push (@ 4.00 min pace)
Sat (AM) - weights
Sun (AM) - early morning trail run before the heat got up 17km / 450m elevation averaged at 6.20min/km pace. Just a really easy (but technical) run and felt like I could have done it again without any real worries.

Feet and body are feeling good

JK

Lighter week (I think)

Monday (AM) - recovery jog 4.5km @ 5.34min/km, (PM) - reformer pilates
Tues - (AM) - CBD easy run 8km @ 4.47. Legs felt pretty heavy after pilates
Weds (PM) - Hill work 6.5km @ 6.06min/km. 235m elevation
Thurs (PM) - nada
Friday (AM) - CBD run 9.0km @4.35min/km round the waterfront. Pretty much a cruise other proper efforts at 3, 6 and 8km but pace wasnt coming easy
Sat (PM) - golf
Sun (AM) - golf

Hmm maybe it wasn't a lighter week. This week will be but longer run planned for the weekend

JK

Well this was a lighter week. Somehow picked up a quad injury so skipped the weekend long run. Even this morning was a very gentle jog

Week gone...
Monday (AM) - CBD easy run 8km at 4.57min/km
Tuesday (AM) - even easier 5.7km @ 5.23
Thurs (AM) - warmup, then intervals 30seconds at progressively quicker paces down to sub 3min/km then 90 secs recovery jog (8 x), then cool down
Thurs (PM) - 18 holes of golf

voodoo

@JK said in JK vs BigRed:

Well this was a lighter week. Somehow picked up a quad injury so skipped the weekend long run. Even this morning was a very gentle jog

Week gone...
Monday (AM) - CBD easy run 8km at 4.57min/km
Tuesday (AM) - even easier 5.7km @ 5.23
Thurs (AM) - warmup, then intervals 30seconds at progressively quicker paces down to sub 3min/km then 90 secs recovery jog (8 x), then cool down
Thurs (PM) - 18 holes of golf

Gets quad injury
Runs 3 days in 4

Seems sensible!

JK

@voodoo said in JK vs BigRed:

@JK said in JK vs BigRed:

Well this was a lighter week. Somehow picked up a quad injury so skipped the weekend long run. Even this morning was a very gentle jog

Week gone...
Monday (AM) - CBD easy run 8km at 4.57min/km
Tuesday (AM) - even easier 5.7km @ 5.23
Thurs (AM) - warmup, then intervals 30seconds at progressively quicker paces down to sub 3min/km then 90 secs recovery jog (8 x), then cool down
Thurs (PM) - 18 holes of golf

Gets quad injury

Runs 3 days in 4

Seems sensible!

Nah other way around. 2 then 1. I got the injury Friday I think. So skipped the weekend long run. First day back today

voodoo

@JK said in JK vs BigRed:

@voodoo said in JK vs BigRed:

@JK said in JK vs BigRed:

Well this was a lighter week. Somehow picked up a quad injury so skipped the weekend long run. Even this morning was a very gentle jog

Week gone...
Monday (AM) - CBD easy run 8km at 4.57min/km
Tuesday (AM) - even easier 5.7km @ 5.23
Thurs (AM) - warmup, then intervals 30seconds at progressively quicker paces down to sub 3min/km then 90 secs recovery jog (8 x), then cool down
Thurs (PM) - 18 holes of golf

Gets quad injury

Runs 3 days in 4

Seems sensible!

Nah other way around. 2 then 1. I got the injury Friday I think. So skipped the weekend long run. First day back today

Ahhhh

Makes a little more sense. I never run 2 days in a row anymore

JK

Didnt use to either but the light recovery run on the day after a longer more taxing run is doing me wonders.

JK

Rather big week, mainly thanks to yesterday.

Monday (AM) - CBD - easy jog as quad was sore. 4.5 km @5.34mins/km, (PM) Pilates
Tuesday (PM) - walk with B
Weds (AM) - CBD run. Mixed tempo just testing quad out. 7.4k @4.42min/km. Felt good
Thurs (PM) - a few hills on the local trails on the way home. 6.5km @5.49min/km, 246m elevation
Fri / Sat - no nothings
Sunday (AM) - decent trail run and longest for some time 26.2km @ 6.05min/km, 789m elevation (and not alot of flat stuff - see terrain below). Pretty good run really and a good test of fueling and where I'm at. Knees feel sore (jarring on the downhills I think) but otherwise feeling good.

The Silver Fern

JK vs BigRed