TR vs the future
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Did a light arm and shoulder work out last Saturday and then did a decent cardio type one today, legs felt like jelly.<br><br>
A bit selective with exercises i am doing as I have had a bit of tennis elbow for about 2 months (hurt it before our move and then with moving, digging holes, making fences as well as other labour intensive stuff, it hasn't had a chance to heal) Been icing it daily and using a golf ball as a roller on the forearm muscle as well and it is making good progress. <br><br>
Need to get back on the road too as I have entered the tough mudder in April and will be looking to do the 17 or 22km coastal run in Takapuna/devenport in Feb as well. Both events don't require huge fitness as there are a number of chances to rest and recover, but require a decent level obviously. -
<p>Slow pace today in about 30deg heat with high humidity, even though I usually like running in heat.</p>
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<p>Picked myself up a GPS watch and was good being able to see how slow I was and that I should have pcked up the pace if I had the energy :)</p>
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<p>Map my Run has this same run as 5.81km, so deluded me into thinking I was quicker</p>
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<p><img src="https://dl-web.dropbox.com/get/Capture.JPG?w=AADd7cSJfYpYm8BaLaegaWj-XlTXtlaDwRIFxb-p9Y0Ong" alt="Capture.JPG?w=AADd7cSJfYpYm8BaLaegaWj-Xl"></p>
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<p>Some days we just can't go fast, but next time could be completely different and you'll be racing :good1:</p>
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<p>The main problem was it's actually not hot. 30 degrees is only warm. You'll probably run faster when the weather heats up a bit more... </p>
<p>The map isn't showing.</p> -
<p>yeah odd, after I posted the image was showing, but isnt now...?</p>
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<p>Dunno, 30deg here is enough to burn your skin off ;)</p>
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<p>Yeah I did just feel flat even before, which was why I felt I needed a run anyway.</p>
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<p>Anyway, this was my 3rd workout in the past week too, so getting back into it, and I also need to get the balls to climb up into the heated roof space and find exactly where the builders put the extra support for me to hang my punch bag :)</p> -
<p>went for a run tonight, on a route I did last friday and google maps/map my run said was 5.9km!! My watch told me it was 4.93, oddly, I turned at 2.5km so musta had the inside lane coming home to get in under 5km...</p>
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<p>[attachment=1670:Capture.JPG]</p>
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<p>Also did a workout last night, bit of legs, shoulders, triceps and core.</p>
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<p>edit - and in the past I have thought TR Jnr on his bike slows me down, but overall it helped me tonight with him in the lead, given my ave pace was 20sec per km quicker than Sunday; although I now need to get him a bigger bike!</p> -
<p>went for a run today, 6km.</p>
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<p>Did the first km in 4.25 which is a PB for a km for me, but couldnt sustain it, poor intake of food and fluids today. Last 2 km where well over 5.30 each, although I did walk for a bit which doesnt help, although I did pick up the pace and ran the last few hundred at around 4.50.</p>
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<p>Kilometre Time Change Avg Pace</p>
<div>
<div>1 *Fastest 4:25 -- 4'25"/km</div>
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<div>2 9:12 <span>+ 0:22 (-9%)</span> 4'47"/km</div>
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<div>3 14:17 <span>+ 0:18 (-7%)</span> 5'05"/km</div>
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<div>4 19:54 <span>+ 0:32 (-11%)</span> 5'37"/km</div>
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<div>5 25:43 <span>+ 0:12 (-4%)</span> 5'49"/km</div>
</div> -
<p>Did a workout last night which included front squats, first time in a few months I have done some of them, legs feeling it today (that great feeling you get when you know you have had a good workout)</p>
<p> </p>
<p>So, I then decded to go for a run tonight, felt pretty good (sore legs included) if not a little bloated after dinner.</p>
<p> </p>
<p>Kilometre Time Change Avg Pace<br>
1 *Fastest 4:02 -- <strong>4'02"/km</strong> :)<br>
2 8:50 + 0:46 (-20%) 4'48"/km<br>
3 14:25 + 0:47 (-17%) 5'35"/km<br>
4 20:42 + 0:42 (-13%)<strong> 6'17"/km</strong> :(<br>
5 25:57 - 1:02 (16%) 5'15"/km</p>
<p> </p>
<p>Banged out another PB on the 1st km, hugely slow 4th km, but the 2.5-3.5km mark there is a hill as I turn to run back and after heading out quick, the hill farked me up!</p>
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<p>edit - just noticed even the Nike + thingee tells me I need to pace myself better!! haha</p>
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<p>Looking at getting a Heart Rate monitor to go with the watch also, but about $100, and not sure if I need it just yet...</p> -
<p>Hung a right out of my gate this week which means I start off on an uphill part, so furst km was much slower, then I ran down a no exit road, but the end was shorter than I expected so ran off down another one, end result not quite my 5km run.</p>
<p> </p>
<p>Kilometre Time Change Avg Pace</p>
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<div>1 4:42 -- 4'42"/km</div>
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<div>2 9:51 <span>+ 0:27 (-10%)</span> 5'09"/km</div>
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<div>3 14:53 <span>- 0:07 (2%)</span> 5'02"/km</div>
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<div>4 20:27 <span>+ 0:32 (-11%)</span> 5'34"/km</div>
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<p>Despite what the above shows, my average for the 4.7km was 4.59/km (which is about 10sec/km quicker than my ave) as I ran the final 7-800 at around 4.15/km, while slightly down hill, everythign felt like it was into a stiff headwind!!</p>
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<p>[attachment=1673:Capture.JPG]</p> -
<p>was a bit busy yesterday and wasnt up for a run last night so went today, in the wind and rain...</p>
<p> </p>
<p>Kilometre Time Change Avg Pace</p>
<div>
<div>1*Fastest 4:23 -- 4'23"/km</div>
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<div>2 9:10 <span>+ 0:24 (-10%)</span> 4'47"/km</div>
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<div>3 14:24 <span>+ 0:27 (-10%)</span> 5'14"/km</div>
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<div>4 19:48 <span>+ 0:10 (-4%)</span> 5'24"/km</div>
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<div>5 24:41 <span>- 0:31 (9%)</span> 4'53"/km</div>
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<p>My best 5km time and therefore my best ave pace of 4.56, which is 11sec quicker than my overall ave per km (5.07) for my total of 31.75km</p> -
Last km sucked today, into a strong wind with rain, and it is a slight incline too...sapped the energy so I couldn't sprint the last 100 to my drive as I try to do, but making progress in the right way.
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<p>Deadlifts, skull crushers, upright rows, spiderman press ups, mountain climbers - 5 rounds, sweat was pouring by the end.</p>
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<p>Also went for 3.7km walk with TR Jnr, my brother and neice through the bush, very leisurely pace obviously but still got a good sweat up, although some of that heat still from morning workout.</p> -
<p>Went to go for a run Thursday, but TR Jnr on his bike was going too slow, so I ended up heading home, so was only a 2.5km one.</p>
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<p>Also did a 3.5km walk on Wednesday, so is dealing to my overall ave pace....out from 5.07 to 6.45 mins/km</p>
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<p>Did a light workout this morning (single leg squats, standing military press,assisted pull ups, good mornings, straight bar curls)</p>
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<p>Then I decided to go for a run this afternoon, up the bush tracks I used to do weekly, but havent for over a year.</p>
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<p>Man, was it hard! So much harder than road running!</p>
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<p>Kilometre Time Change Avg Pace</p>
<div>
<div>1 *Fastest 6:21 -- 6'21"/km</div>
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<div>2 18:00 <span>+ 5:18 (-84%)</span> 11'39"/km</div>
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<div>3 26:31 <span>- 3:08 (26%)</span> 8'31"/km</div>
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<div>4 33:05 <span>- 1:57 (22%)</span> 6'34"/km</div>
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<div>Last km was hard as the quads were really burning from the squats this morning!</div>
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<p>man my calves and hip flexors were tight today, so what better way to loosen them up, a nice easy run!</p>
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<p>Alright in theory, but once out there I wanted to push myself, which I did for the first 3 km, but I struggled from 3-5km, particularly the hills where it just seemed the wind was in my face, again!! More annoying is that I thought I was gonna do 6km, and pushed it at around 4.25km/min for the last km, but turns out despite turning at 3km, I took the inside track and finished 5.93 so doesnt record the km data for the last bit, the attachment shows the quickest pace of my run at 4.03 which was at the end, 29.52 run, so 4.04 for 930m...:(</p>
<p> </p>
<p>Kilometre Time Change Avg Pace</p>
<div>
<div>1 *Fastest 4:38 -- 4'38"/km</div>
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<div>2 9:24 <span>+ 0:08 (-3%)</span> 4'46"/km</div>
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<div>3 14:24 <span>+ 0:14 (-5%)</span> 5'00"/km</div>
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<div>4 19:49 <span>+ 0:25 (-9%)</span> 5'25"/km</div>
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<div>5 25:48 <span>+ 0:34 (-11%)</span> 5'59"/km</div>
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<p>[attachment=1676:Capture.JPG]</p> -
<p>haha, I didnt realise it until after I had ended the run on my watch and it put the data on the screen!</p>
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<p>if I had looked at the screen inside the last 50m I woulda seen I was still some ways off 6km, but as I was pushing myself at that time I didnt look at the screen; lesson learnt!</p>
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<p>musta been a hard work out as I still feel slightly nauseous 15 mins after finishing! Sweat pratically leaking off me too!</p>
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<p>Sumo pulls (20) tricep extensions (20) RTW (20) Press ups (20) swiss ball pike?? (10) = 5 rounds of...</p>