| Location: Sydney,Australia Member Since: Oct 24, 2012 Gender: Female Goal Type: Other Running Accomplishments: PRs
10K: 42:07 (NYC Runs Roosevelt Island Hot Chocolate, December 2012)
Half Marathon: 1:30:23 (Philadelphia RnR Half Marathon, Sept 2013)
Marathon: 3:17:13 (New Jersey Marathon, May 5, 2013)
Short-Term Running Goals: 1:30 half marathon, Summer 2013
sub-3:30 marathon (my first) Spring 2013
sub 3:15 marathon, Fall 2013
Long-Term Running Goals: Run long. Get fast. Stay injury free. Personal: Running blog: www.twolittlerunners.blogspot.com
Travel/Life/Food blog: www.big-spoon-little-spoon.blogspot.com Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 726.50 | 0.00 | 27.00 | 9.00 | 762.50 |
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| Black Mizuno Inspire 9s Miles: 200.00 | Brooks Pure Cadence 2 Miles: 46.00 | Yellow Mizuno Wave Rider 15s Miles: 167.50 | Red Mizuno Wave Rider Miles: 196.00 | Blue Mizuno Inspires Miles: 139.00 | Mizuno Inspire 8s Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy miles around 8:10 pace
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| Black Mizuno Inspire 9s Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy miles around 8:00 pace.
Going to try my first hand at a 5k tomorrow - test my fitness (and pain threshold haha)!
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| Black Mizuno Inspire 9s Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Albert Park Run (3.107 Miles) 20:34:00, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| My first 5K and first hard run since my injury; approximately 3 months ago. Did this to get a bit of a fitness test.... aaaand to break a mental barrier I had about the pain of running 5Ks. Not sure if I broke that today :)
Splits were a little nasty: 6:22, 6:37, 6:51 with 6:18 for the 0.1. Avg pace was 6:37 min/mile. Yowch. To put this in perspective, I ran almost the exact same pace for the final 5K of my last half marathon. Got hit with a serious headwind in the second half of the race, which really threw me.
While I don't think this was a great fitness test (maybe its my ego, but I feel like I can do a bit better than this!), its a good starting point. I'd like to get a bit stronger on the VO2 max side of the equation, and given that 5Ks have a shorter recovery time, I wouldn't mind continuing them as my speedwork, as I begin training for some Autumn races.
The race itself was small but really lovely! Free timed entry, really well set up and efficiently run. You register once and then just rock up to any of their races (they have 5Ks every Saturday in Albert Park, Melbourne) with your printed-out bar code. Ran it with my dear childhood friend Rory, with whom I'll be running in Melbourne Marathon 2014!
ETA: I was uber paranoid about my hip this morning; especially after a nightmare in which I dreamed I shattered it while running! Was able to cool down properly, with no pain, and its feeling 99% now. The muscles in there are a wee tight from the run, but no more than anything I've had in my recovery so far. Pretty good outcome on the injury front.
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| Brooks Pure Cadence 2 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy miles around 8:20 pace I think
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| Yellow Mizuno Wave Rider 15s Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 40 mins easy elliptical plus core/upper body. Swiss ball pikes, pushups, lat pull-downs, bent over rows and lying leg raises with dumbbell chest press. And 2x 1.5 mon side planks for my obliques - ouch!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Easy miles with Racer! On a beautiful trail near his house. About. 8:25 pace which felt like a brisk clip, given we were gasbagging the ENTIRE way. Yay for childhood friends who turn out to be really cool interesting adults!
Also, longest run since injury. Amazing how 11 miles feels loooong after a few months off! Hip felt good though.
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| Yellow Mizuno Wave Rider 15s Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 40 mins easy elliptical before heading to the beach!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Easy cliff/beach trail miles around 9:00 pace (included quite a few photo stops!) Will pop these on the running blog. It was stunning! I love my country!
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| Yellow Mizuno Wave Rider 15s Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 20 mins elliptical
20 mins stairmaster
Leg strength x 3: squats (20), standing lunges (15 each), single leg deadlifts (15 each), side step ups (15 each) calf dips (10 each)
Worked my way up to squating 100lbs for 5 reps parallel/below parallel - felt pretty good!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Easy miles at 8:45 pace (though felt more like 7:45!) Just tried to keep it easy feeling.... maybe its the heat/humidity?
Anyway, ran around Iron Cove in Balmain, Sydney... just gorgeous. Pics next time.
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| Black Mizuno Inspire 9s Miles: 6.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles around 8:45 pace (felt tough, though I think its the heat - about 80 degrees with 60-70% humidity). Plus 8 x 10 second hill sprints, which felt lovely and fast (even if they werent!)
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| Yellow Mizuno Wave Rider 15s Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 40 mins elliptical
Some rando strength routine, involving some squat jumps, romanian split squats (first time - these are hard!), renegade rows, pushups, single leg squats and side lunges
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy miles around 8:45 pace
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| Yellow Mizuno Wave Rider 15s Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 3.00 | 0.00 | 8.50 |
| This was sort of an impromptu workout. I had in mind doing 2 x 2 miles at HM pace at some point... just waiting to feel good and for a morning where I went out early enough for it to be cool. I was not really serious about doing it, as I hadn't eaten anything beforehand (which I can do for easy runs, but nothing hard!)
Ended up doing
2 miles easy, 1 x 2 miles (6:42, 6:47) then 1 mile easy, 1 mile at 6:54, 2.5 miles easy
Really wanted to go that fourth mile at HM pace, but I wasn't feeling it, and I have no inclination to push my body more than it wants to go right now. It was getting hot, I was tired and unfueled, so I decided to try a proper LT workout next week. I was, however, pleased with how "easy" my first set felt.
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| Black Mizuno Inspire 9s Miles: 8.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Yellow Mizuno Wave Rider 15s Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Long run, 8:36 avg pace.
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| Yellow Mizuno Wave Rider 15s Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Was going to be a rest day, but too hyped up about getting one of our rental applications accepted in Sydney (yes, the market is that competitive just to rent.... its probably as bad as NYC!)
50 mins easy elliptical
Leg Strength, 3 rounds:
2 x 15 squat jumps (with about 30 seconds rest between)
15 x bulgarian split squats each side (10kg / ~ 20lbs) - [only second time doing these, and I love them!]
15 x single leg dead lifts each side (8kg dumbbell)
20 x side lunges each side (unweighted)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy miles at 8:17 avg pace. Was wondering what was up with all my easy runs being around 8:45 (and even that feeling hard)... I guess an extra 10-15 degrees makes a big difference!
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| Yellow Mizuno Wave Rider 15s Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| First "real" workout since injury.
2 x 2 miles at HM pace. 2 miles easy, 1 x 2 miles (7:01, 6:51) 1 mile easy, then 1 x 2 miles (6:56, 6:49).
I wanted to go a third round, as I was feeling good, but that would've made the workout longer than my long run this week, which seemed a little risky. I hope to attempt a "full" LT workout next week, that will replicate prior ones I have done. Hopefully they'll give me a target to aim for for a Feb 17 half marathon.
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| Brooks Pure Cadence 2 Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Planned on a speed workout.... 4 x 800m at 5k pace on the treadmill (havent figured out a good place to do speedwork here yet outside). Until the treadmill broke 5 times just during warmup. Workout cancelled. Sooooo frustrating.
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| Brooks Pure Cadence 2 Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 1.00 | 8.00 |
| 8 easy miles around Sydney Harbour. Will post pictures to blog soon. Ah-mazing.
Did some fartleks in place of the workout I had planned. 7 x 1 min hard. No idea what pace, as my garmin broke (GEEEEEEEZ).... but just tried to go all out.
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| Yellow Mizuno Wave Rider 15s Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Easy miles around Sydney Harbour (Australian spelling!) at around 8:50 avg pace. Felt grand!
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| Black Mizuno Inspire 9s Miles: 13.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 50 mins easy elliptical
Strength. Three rounds of:
Jumpsquats x 30
Romanian split squats x 15 each side (with 10kg)
Single leg dead lifts x 15 each side (with 9kg)
Side lunges x 20 each side (unweighted)
Pushups x 20
Bent over rows x 20 with 9kg
Side bends with 9kg x 20
Bike crunches x 20
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy miles at around 8:05 pace. One of these splits was 6:40.... not sure how that happened! Possible garmin error... but the times added up!
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| Black Mizuno Inspire 9s Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 3.00 | 6.00 |
| SPEED! On treadmill.
I was a little bit scared about trying speed with my body... I just know that its really hard on my legs. I thought a 6 x 800 at ~ 5k pace would be a safe but still challenging option.
I was amazed at how "easy" (ie not killing myself these were). First 5 at 6:27 pace, and the final rep at 6:20 (which felt considerably harder than the 6:27!)
400 jog recoveries.
Oh and yes, I've had a few questions about whether treadys here are in kms. They are! Its hella annoying to figure out paces (I have a running list of my usual paces on my iPhone) but its a dream to run metric intervals, like 800s or 400s!
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| Brooks Pure Cadence 2 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy miles, with some kind of progression in the last 4-5 miles; just picked up the pace with each mile. Because I still dont have a garmin, my runkeeper on my phone was tracking pace.... and it listed my splits as 7:05, 8:39, 8:17, 7:10, 9:04.... hmmm. I think there is some kind of delay going on with it.
Anyway... a georrrrrrrrgeous day out on the Sydney harbour.
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| Yellow Mizuno Wave Rider 15s Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Treadmill miles. Another progression to keep from getting bored... but I still can't tell what it in min/mile (treadmills are all in kms). I think I started at 9 or so, then worked my way down to 6:50 (HM pace) for the last half mile.
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| Yellow Mizuno Wave Rider 15s Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles at around 8:40 pace. Whoa, felt very hard. Nearing 80 degrees and I think I was quite dehydrated. Sweat a LOT and was feeling reeeeeally thirsty after my run, which is not normal. Gotta start remembering to hydrate the day before long runs... and probably the morning of, as well!
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| Black Mizuno Inspire 9s Miles: 13.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy delightful miles at around 8:45 pace...right past the Sydney Opera House and the Harbour Bridge. Its funny pinching myself now, when a few months ago I was pinching myself running past the World Trade Center and the Statue of Liberty. Lucky girl I am :)
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| Yellow Mizuno Wave Rider 15s Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 2.00 | 6.00 |
| 4 x 800 at 6:27. Was going to go for 2 more, but was too tired. Felt much harder than last week. Was very very sick later that night (food poisoning or brief flu with mucho vomito)...So maybe that was it. But didnt feel sick on treadmill... so I dunno. Got the legs turning over though.
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| Brooks Pure Cadence 2 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
| Only had a short time to run this morning, so my 3 x 2 miles plan went out the window.
Decided on 4 miles at tempo/HM pace roughly. My main aim was to start a tad slower than HM pace and speed up to faster than HM pace.
Very annoying - my brand new garmin had a "Lap error" on the first mile and didn't record it, so I dont know what that was. Probably around 7, based on my occasional glances down.
Splits: 7:00 (?), 7:05, 6:51, 6:37. Around 6:53 avg.
I think this more continuous tempo works better for me. Although I loooove tempo intervals, my body takes about 3-4 miles to truly warm up (which I usually don't have time for). So, doing a 1-2 mile warmup, then 3 x 2 miles or 2x 3 miles at HM, can be very disheartening after the first interval (which is typically my slowest). In a "progression" tempo like this, I can see the average pace go down over the course of all the miles, which is what I *hope* I can do in races.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy miles at 8:50 pace.
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| Yellow Mizuno Wave Rider 15s Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 8:45 seems to be my easy pace right now! Might have something to do wtih the warmth, also the additional workouts Ive been doing!
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| Black Mizuno Inspire 9s Miles: 14.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Finally got back to a bit of strength (after a looong weekend of work).
Legs: 3 x
2 x 15 jump squats
15 x bulgarian split squats each side with dubbells 10kg
15 x single leg deadlifts with 9 kg
15 side lunges
15 single leg eccentric calf dips
20 pushups
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy miles at 8:45 pace.
Sydney harbor. The botanical gardens. The opera house. As much as it pains me to say this (as a Melbournite) I have never run in a more beautiful city.
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| Yellow Mizuno Wave Rider 15s Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| Attempted tempo/LT run, thwarted by my digestive system. Started off 7:03, 6:51... Third mile was 7:03 (which included a 10-second stop, wildly looking around for a bathroom.) I just couldnt go on any longer, and by the time I found one, I was totally out of the tempo jive, so ran some easy miles home. Womp womp.
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| Brooks Pure Cadence 2 Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 mins elliptical. Nice long stretch.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 3.00 | 8.00 |
| I got this idea from Rachael's FRB!
20 x 1 minute hard, 1 minute easy.
Its a really challenging workout physically, but is mentally easy, because the intervals are so short. And it makes the time fly! Also, its just fun to get a bit of fast running in, without it feeling like a hard core speed workout.
Unfortunately I was thwarted by my digestive system twice, so I ran hard in the last interval for two minutes to make up for it :)
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| Black Mizuno Inspire 9s Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy miles over Anzac Bridge. 8:30 pace. Raining the whole way!
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| Yellow Mizuno Wave Rider 15s Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Easy miles at 8:30 in the rain! Shoes were all sloshy when I got back and I was totally drenched. There is something that feels really fun (and a little hard core) about running in the rain... for the first few miles. After that it just feels really wet.
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| Black Mizuno Inspire 9s Miles: 14.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy miles around 8:35 pace (in the rain again!)
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| Yellow Mizuno Wave Rider 15s Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy around 8:30 pace
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| Black Mizuno Inspire 9s Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Leg strength - squat jumps, standing lunges, side lunges, dead lifts. 3 rounds. Around 15 reps each except for squat jumps (30 each round)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
| This is probably (definitely?) the longest LT tempo that I've pulled off. I love my tempo intervals (3x2, 2x3 or 6x1), but havent been able to get up earlier enough to do this. It was great to finally get in a solid tempo effort; indicating that I'm pretty near where I was fitness-wise before my injury.
2 miles easy, then: 6:54, 6:51, 7:02, 6:42 (about 6:52 avg), 1 mile easy. Accidentally went the wrong way in the third mile, so lost a few seconds orienting myself!
Felt really strong. It was coolish - 65, a little windy, but you dont run into it for too long around all the Sydney wharfs.
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| Black Mizuno Inspire 9s Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7:55 avg pace. I felt like I had rockets in my pockets; strange after my tempo the day before!
I had mexican the night before, with tortilla chips. Im convinced tortilla chips have magic carb-y properties; I always feel amazing on my run the next morning after eating them!
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| Yellow Mizuno Wave Rider 15s Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 8:40 pace. Wasnt feeling it. Too hot. Maybe time for a cutback week? Probably good thing to do before I get any niggles and before I increase my mileage a little.
|
| Black Mizuno Inspire 9s Miles: 12.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy miles over the hilliest bit of Anzac bridge; I like adding more hills when Im just doing easy runs. Step back week this week.
|
| Yellow Mizuno Wave Rider 15s Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy miles round Darling Harbor toward Harbor Bridge and back
|
| Black Mizuno Inspire 9s Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 mins elliptical
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Treadmill miles (kms!) 6 miles in about 50 mins... so about 8:20 pace or so. Felt good to move up the speed and incline after a bit. Mostly just 1.5% and about 8:30 pace.
Incomplete leg strength (ran out of time)
3 x 20 squats with 40kgs
2 x split lunges with 18kg
2 x 15 single leg deadlifts with 9kg
2 x side lunges
Better than nothing!
|
| Yellow Mizuno Wave Rider 15s Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy miles in Canberra around Gilmore. Happily jogged along the bike path then several miles of gravel/dirt horse trails. Nice and cool, and a little bit of elevation (2000 feet - nothing to the Utah people, but you can feel it when you're a sea-level girl!)
|
| Black Mizuno Inspire 9s Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| 8:15 pace around lake Burley Griffin in Canberra. Didnt mean to go this far, but I didnt quite realize how big the lake run is!
This has to be one of the best lake paths in the world. Two lane, bitchumen bike/running path around roughly 25 miles of lake front, among beautiful bushland, and with vistas looking out onto all of the public buildings that sit around the lake: the Australian Parliament House, the High Court, National Museum etc. About 65 degrees and sunny, with the clearest, freshest air you could dream of. Perfection.
|
| Black Mizuno Inspire 9s Miles: 15.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Easy miles at around 8:30 over the Anzac bridge; and finally found the route to Balmain and the Iron Cove run. Looking forward to my new long run route!
|
| Yellow Mizuno Wave Rider 15s Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Backside of darling harbor + the Sydney harbor bridge. Starting to feel the mileage increase in the heavy legs!
|
| Black Mizuno Inspire 9s Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Some overall body strength: 3 rounds:
20 push ups
2 x 15 squat jumps
15 romanian split squats each side with 10kg
15 dead lifts to shoulder raise with 18kg
15 side lunges each side
20 bicycle crunches
15 bent over rows with 9kg each side
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Easy miles. Was planning on doing a HM paced workout (focusing on these for the next 6 weeks or so to get ready for Geelong Half Marathon!)
But (sorry for any dudes out there) woke up the night before with raging period pain three days early. Got out for my run ok but it was all I could do keep a 9 pace for the first half! Sometimes the body just says no. Given that I increased mileage a lot this week, I was definitely willing to listen.
Ended up feeling good half way through and finished with an 8:30 avg pace.
|
| Black Mizuno Inspire 9s Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Treadmill run, 1.5% incline. Quite slow - around 8:50 pace. Felt lovely though!
Finished listening to my latest audio book called Lean In, by Sheryl Sandberg, formerly of Google and now Facebook COO. Really worth a read for both women and men in the workplace.
|
| Yellow Mizuno Wave Rider 15s Miles: 7.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Easy miles at 8:20 pace... Darling Harbour to Balmain and Iron Cove Run, via the Anzac Bridge. A really lovely run and I felt great (unlike the last few weeks' slog fests).
Im starting to think there are certain types of carbs that I eat the night before runs that are magic. That is, I feel greeeeat running with them in my system. These presently include: tortillas, sweet potatoes and pop chips. Happily, they are also all delicious.
|
| Black Mizuno Inspire 9s Miles: 14.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Easy miles over Anzac bridge and around the Pyrmont bay. 8:20 avg pace. Felt completely effortless!
|
| Yellow Mizuno Wave Rider 15s Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Woke up with quite a sharp pain on the top of my foot, along the bone/muscle that runs from my big toe upwards. No idea what it was, but decided to skip my run and ellipticize instead, just to be safe.
60 mins elliptical
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Domain run, through botanical gardens, opera house, harbour bridge. 8:30 average pace.
I rolled my foot on a tennis ball and discovered my arch was super tight. The next morning the pain on the top of my heel was completely gone! I think my tight arch was forcing my foot to land weirdly or something... and the heels I was wearing to work (no arch support, and forcing all my weight onto my big toe) probably didnt help.
|
| Black Mizuno Inspire 9s Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 6.00 | 0.00 | 11.00 |
| 2 miles warmup, then 6 x 1 mile repeats at ~ HM pace (or quicker) with 800m jog recoveries.
Super nervous for this workout - I hadnt tried it since September last year, before Philly HM. Its a tough one, but I was also nervous to find out my fitness level.
Long and short of it was that I am definitely as fit (I think) as I was then, if not a little fitter. My times were actually a tiny bit slower than then, but with a bit of extra heat and humidity, they are comparable or quicker.
Splits: 6:44, 6:41, 6:44, 6:45, 6:43, 6:32, = 6:41 avg pace.
I was really trying to push that second last mile a bit, but came upon a very slow driving maintenance truck on the harbor path that forced me to slow down and turn around! So I focused on just going hard on that last mile.
Really pleased at this. I think my pace last September was 6:39 or 40, so very close to being at my former fitness level, despite 2-3 months of injury/recovery.
|
| Brooks Pure Cadence 2 Miles: 11.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Treadmill miles. 1.5% incline and around 8:30 avg pace.
If I cant run early ish, i prefer to be indoors and out of the sun. It is truly much more harsh on the skin in Australia, and skin cancer is a real risk!
New shoes! Felt like running on clouds.... And explain some of the aches and pains Ive been having in the old ones :)
|
| Red Mizuno Wave Rider Miles: 7.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Meant to be 13-14 miles... stopped at 10 miles very dehydrated, with my foot cramping and hurting in the arch. Called my husband who came with a cab to rescue me :)
The arch pain is directly beneath the pain I was getting on the top of my foot in the bone that connects to my big toe. Which was from wearing high heels :-/
Anyway, I had no pain yesterday (wearing new shoes) but I think my 450 mile shoes today got the better of me. Spent the rest of the day rolling and stretching my foot. It already feels better, but I'll take a few days off/easy just in case. No rush :)
|
| Black Mizuno Inspire 9s Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Whole body workout:
Pushups, squats, bulgarian split squats, box step ups, bike crunches, dead lifts
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| And so begins. The dreaded cross training.
50 mins elliptical, easy.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 40 mins elliptical easy
Core: plank to push up, bike crunches, lying leg raises with dumbbell press, side bends with dumbbell
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 65 mins easy elliptical
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 65 mins easy elliptical
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I definitely have plantar fascitis in one foot. Im hoping against hope that it wont be chronic. I dont think elliptical was helping, so decided to take a week of non weight bearing exercise.
Today: 52 mins pool running (5 mins warmup + 8 x 5 mins hard, 1 min easy).... arrrrgggghhhhh. Kill me.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Pool running maybe? Cant remember.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Pool running w intervals. Cant remember how many. Foot still sucks.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 65 mins elliptical.
Core: 1 min planks/side planks. Then 3 x 20 bike crunches, 15 swiss ball pikes, 15 hanging leg raises.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 mins pool running, with 10 x 2.5 hard, 1 min easy.
Leg strength: squats (25kgs), single leg deadlifts, split squats, side lunges and some calf dips to try to repair my foot :(
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Pool running: ladder intervals! This is actually a fun workout, because the intensity changes with the length of interval.
10 mins easy, then 1-2-3-4-5-4-3-2-1-1 min hard, 1 min easy in between.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 mins pool runnin! Another good workout this time. 10 mins easy, then 15 x 2 min hard, 1 min easy, 5 mins easy.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Pooooooool runnnnnning.
Ladder workout: 1-2-3-4-5-4-3-2-1 with 1 min rest intervals. Felt pretty great.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Pool running again! Foot feeling a lot better.
Longer ladder workout. 1-2-3-4-5-5-4-3-2-1 mins hard, with 1 min easy in between. Then 10 x 30 seconds hard 30 seconds easy. Hard but good!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| This was a great one.
Pool running: 5 mins warmup, then 8 x (1 min hard, 1 min easy, 2 min hard, 1 min easy). Every 'interval' was 5 mins long, so the time flew by! Finished with 10 x 30 seconds hard, 30 easy.
The reason I have been doing the 30 second sprints, is its GREAT for my core. Longer intervals are harder to sustain for that, but short ones are great for engaging the core; double wammy!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Pool running
5 min easy, 10 x 1 min hard, then 10 x 1.5 min hard (1 min rest intervals), then 10 x 30 sec hard, 30 sec easy, 5 mins easy
60 mins total!
Leg strength: airsquats with side leg raise, split squats, single leg dead lifts, side lunges.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Poooooooool.
5 min warmup? Then 10 x 1.5 hard, 1 min easy with 10 x 30 sec sprints. 5 mins cool down.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Pool ladder interval workouts.... 1-2-3-4-5-4-3-2-1mins, with 1 min rest in between.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Pool pool pool. Floaty belt. Ipod mini in hair. Poor pool cleaning man still thinks Im nuts.
8 x (2 min hard, 1 min hard (1 min easy after each)) then 10 x 30 second sprints, 30 second rest.
I like this one, because you're working for 40 mins hard (plus the sprints) but you're only doing 8 reps, so it feels a lot shorter.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Very very very hungover.
Went to the races yesterday. Drank all the champagne that ever existed.
On the plus side, I ate three slices of pizza for dinner which I never usually like, but I think they soaked up all the alcohol and gave me energy for a pretty good pool run today!
5 mins warmup, then 15 x (1 min hard, 1 min easy, 30 second hard, 30 sec easy), 10 mins cool down. 60 mins overall. Gettin it done.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Monday is usually a rest day but i really wanted to lift - weird feeling for me! Something has to replace running endorphins I guess.
10 mins elliptical (foot no hurty on this - yay!)
3 rounds:
back squats x 15 (barbell + 20kg)
swiss ball passovers x 15
walking lunges w 8kg dumbbells x 30
pushups x 20
Then 3 rounds of:
Single leg squats x 10 each side
Deadlifts - barbell plus 10kg (v light but am practicing form)
Side step ups to box x 20 each side
Single leg deadlifts w 12kg x 10 each side
Had one more superset but ran out of time!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Pool run!
5 mins warmup. 10 x 2 mins hard 1 min easy, then 5 x 30 second sprints. 5 mins warm down.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| New strength routine (New Rules of Lifting for Women - stage 1, workout A)
Barbell back squats - 25kg
Pushups / Lat Pull downs
Weighted step ups / swiss ball pikes
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Pool run- 5 mins warmup and cool down + 20 x 1 min hard, 1 min easy
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Pool run: 5 mins warm up and cool down
8 x (2mins hard, 1 easy, 1 min hard, 1 easy) + 10 x 30 sec sprints.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 20 mins elliptical. NRLFW, stage 1, workout B:
Barbell deadlifts (my hands - ouch! How the heck does anyone grip that thing!)
Lat pull downs / shoulder presses
Lunges / swiss ball crunches.
I do like how short and sweet these lifting seasions are, but im feeling almost zero fatigue or DOMS afterward. Im sure you're not supposed to go all out all the time, but it feels weird.
I MISS RUNNING!!!!!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| Run!!!!!
no idea what pace - maybe 9? had to dodge a lot of people down on darling harbor today, woth easter festival.
foot felt ok, though not perfect. No pain while running - just a stretching feeling in my foot. It hurt a little last night and this morning, but im hoping this is just part of that healing/pushing/healing process, when you come back from injury (ie, hoping i havent just screwed it up all over again). I dont think i have, because it feels better than it even did a week ago still.
a couple of days rest and I'll try again if its feeling good.
was just sooooo great to run out in the fresh air again - am so sick of the pool!
|
| Blue Mizuno Inspires Miles: 2.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 mins pool run. 8 x 2 mins hard, 1 min easy, 1 min hard, 1 min easy, followed by 10 x 30 second sprints.
Strength: Workout B of NRLFW.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 mins stairmill.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 mins ellipticizing
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Im getting really depressed. My foot seems to have taken a downturn after a couple of days of not stretching well (because of travel). I had it almost perfect last week.
40 mins pool run: 10 x (1 min hard, 1 min easy, 30 secs hard, 30 secs easy).
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 20 mins elliptical.
NRLFW: squats, cable rows, pushups, swiss ball pike crunches, box step ups
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Pool run: 5 min warmup, 20 x 1 min hard, 1 min easy, plus 30 second sprints, 5 min warmdown
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| am: 40 mins easy elliptical
pm: 40 mins pool run (5 mins warmup, 5 x 1 min hard/easy, 10 mins easy, 5 x 1 min hard/easy)
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| NRLFW: work out A. Squat PR - 110 lbs.
Sports podiatrist diagnosed me with tenosynavitus (inflammation of sheath around tendon in my foot). Its feeling great now. But he watched me on the treadmill and concluded that my medial glut is probably underperforming, like many runners. Glut max is strong, but the glut med controls thigh rotation, which ultimately controls where my foot lands.
Anyway, so I added some glut med exercises: clam shells, lateral leg raises and single leg half-squats, making sure that I dont drop the opposing hip. Man, really felt what my Glut med was the next day!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Pool run: 10 mins warm up, 4 x 1 min hard, 1 min easy, then 8 x 2 mins hard, 1 min easy, 5mins cool down.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 mins exercise bike. My least favorite cardio, until I started going bonkers with the pool running. Better than nothing apparently, and sports ped guy said he preferred this to elliptical for my foot.
Foot discomfort went up after he massaged it last friday. Down to <1 in perceivable discomfort (virtually nothing). Im trying to hold off for a few more days. They wont make a difference fitness wise (much, anyway) but will make a difference in whether I can come back safely or not.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 mins stationary bike
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 40 mins stationary bike
NRLFW: workout b: deadlifts, single leg squats, lat pull downs, shoulder press, step ups, swiss ball crunches
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 70mins stationary bike
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 70 min pool run.
Proud of myself for even getting IN the pool because I nearly couldnt be bothered. The tough thing about cross training - and pool running in particular - is that you can do it as much as you like without risk of injury. Which means that its hard not to feel guilty if you skip it; as opposed to running, where we all probably err on the side of not taking enough rest days.
Anyway, I got down to the pool and sat on the edge, staring at the jogging belt for about 10 minutes. It stared back. We just sat and stared; neither of us mentioning or acknowledging the pool running-shaped elephant in the room.
Finally I said to the belt (telepathically, because I dont talk out loud to a pool running belt... Im not THAT crazy) that fitness is not about 1 major decision we make every so often. It comes from a series of smaller decisions, usually made on a daily basis. We agreed that skipping one pool run would not make me lose much fitness. Nor would 1 single workout make me a better runner. Its the cumulative workouts (or cumulative avoidance) that will have those effects. And i have been in plenty of situations where I have been too tired or sick or too far away from a gym or pool to do a workout. So I know by experience that there will be times when I cannot do what I have available to me to do today. So, I reasoned to jogging belt, I can skip it; thats fine. But why not choose to do it today - even a shortened version - while I can, and have a rest day in my back pocket for when I really need it?
Jogging belt agreed with my logic.
5 mins warmup then 3x (5x 1hard/1easy, 5 mins easy) then 10 x 30sec sprints/30secs rest, then 10mins easy.
Some laps of butterfly that felt easier than I thought it would; apparently i have kept a fair bit of upper body strength.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 20 mins bike
random strength stuff - squats, lunges, single leg deadlifts
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Pool run: 5 mins warmup, 10x 2 min hard , 1 min easy, then 10x 30sec sprints, 5 mins cool down
50mins total
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 mins bike
stretch/yoga
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 65 mins pool run - 3 x (5x 2 min hard 1 easy) with 5 mins easy btn each set
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 mins bike
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 50mins bike
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| After a rest day yesterday (caused by 13 hour work day) this carbed-up pool run felt amazing!
60mins: 5 mins warmup, 2 x (10x1min hard, 1 min rest) with 5 mins easy in between, 10mins easy cool down
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Pool run! 60 mins
5 mins warmup, then 8 x (2min hard, 1 min hard with 1 min rest in between), then 3 mins easy, 8 x 30 second sprints, then 4 mins cool down
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 mins bike at 150-160 HR.
usually i find it hard to get the ole heart rate up but today i pumped some serious eminem. It works a lot better than podcasts, let me tell you!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 70 mins cycling. I was not going to go this long but it felt really good! Didnt ever think i would say that about the bike!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 mins pool run - 5 mins warmup, 10x1min hard, 1 min rest, 10 mins easy, then another 10x1min hard, 1 min rest, 5 mins cooldown.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 mins pool run.
5 mins warmup, then 2 x 10 x 1 mins hard, 1 min rest, with 5 mins easy in between; 5 mins cool down
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 mins pool run!
5 mins warmup, 15 x2 min hard, 1 min easy, 5 x 30 second sprints, 5 mins warmdown
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 mins bike
Squats - 15, 12, 10
Deadlifts - 15
Forward lunges (15 each leg)
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 mins bike, 10 mins elliptical
2 x 15 cable rows (27kg), 15 swiss ball crunches
2 x 15 lat pull downs (27kg), 15 swiss ball pikes/jack knife thingys
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 70 mins pool run.
20 mins easy, 10 x 1 min hard, 1 min recovery, 10 mins easy, 10 x 30 second sprints (30 second recovery) 5 mins easy
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 mins bike, stretch
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Pool run run run.
5 mins warmup; 8 x 5 mins (2 min hard, 1 min hard with 1 min rest) then 10 x 30 sec sprints, 5 mins warmdown.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 50 mins bike and short core circuit: 2 x rounds of hanging leg raises (15), swiss ball jackknifes/pikes (15) and bike crunches (20)
FINALLY HAVE A FOOT DIAGNOSIS (below).
Looks like its mostly healed and it wont be long til I can run again. Caused by a small bump in mileage (but a bump nonetheless), 500-mile shoes, and aggressive orthotics (green superfeet) putting a lot of stress on the cuboid bone. Plus, failure to stretch/roll my calves (or indeed anything) for several weeks.
Should probably have healed a long time ago, but I delayed going to the doctor, and then should have just had an MRI straight away. Instead the treatment we were doing (different orthotics, taping, running on it a bit, aggressive massage) etc, was probably aggraving it/delaying healing. Lessons for next time, definitely!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 40 mins pool run - 10 mins warmup/cooldown with 10 x 1 min hard, 1 min rest
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Bike 60 mins
Elliptical 40 mins
100 mins of cardio - WHOA
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 0.00 | 0.50 |
| First run no pain! very very easy (prior to diagnosis of SFX)
60 mins bike
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Maybe pool run? 50 mins. Or something. Cant remember. Must log contemporaneously!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 50 mins bike and short core circuit: 2 x rounds of hanging leg raises (15), swiss ball jackknifes/pikes (15) and bike crunches (20)
FINALLY HAVE A FOOT DIAGNOSIS (below).
Looks like its mostly healed and it wont be long til I can run again. Caused by a small bump in mileage (but a bump nonetheless), 500-mile shoes, and aggressive orthotics (green superfeet) putting a lot of stress on the cuboid bone. Plus, failure to stretch/roll my calves (or indeed anything) for several weeks.
Should probably have healed a long time ago, but I delayed going to the doctor, and then should have just had an MRI straight away. Instead the treatment we were doing (different orthotics, taping, running on it a bit, aggressive massage) etc, was probably aggraving it/delaying healing. Lessons for next time, definitely!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 70 mins bike
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 40 mins pool run - 10 x 1 min hard, 1 min rest - interrupted by 3 calls (one international) and 8 emails re work!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Two days worth of LOTS of carbs (including alcohol sugars, dark chocolate sugars, refined white flour sugars - basically all the wrong ones :) fueled this workout!
10 mins easy, then 8 x 2 mins hard, 1 min hard (1 min rest between), then 8 x 30 second sprints, then 2 mins cool down. (60 mins).
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 40 mins bike
quick leg strength - 3 x squats (15 w 20kgs), unweighted forward lunges (15each side) and single leg deadlifts (15 each side w 12kgs)
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 mins bike
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 50 mins pool run with 10 x 2 min hard, 1 min rest
First run tomorrow!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| First run! 2 x 5 mins. 55 mins bike. |
| Red Mizuno Wave Rider Miles: 1.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 50 mins bike, 20 mins elliptical. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 mins pool run, with 20 x 1 min hard, 1 min rest. This one made me work for it. I think, whatever happens, Im done with pool running for a while. Cannot face another minute of it! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Run #2! 3 x 5 mins with 5 min recoveries. No pain! |
| Red Mizuno Wave Rider Miles: 1.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 55 mins bike.
Some leg strength.
3 sets:
Squats - 20kg, 15
Deadlifts - 10kg - 15
Forward lunges 15 each side (unweighted)
Single-leg dead lifts - 10kg - 15 each side
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 mins bike, 10 mins elliptical. gettin that cardio on. Is it wrong that its my absolute favorite exercise? Ive really tried to like lifting weights. I do like it. its just nothing compared to getting that blood pumping, sweat on.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| pain-free miles. 3 x 7 mins. Woot!
|
| Red Mizuno Wave Rider Miles: 2.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 40 mins of hungover bike. Gotta sweat that out.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 40 mins bike, 30 mins elliptical easy
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy miles (3 x 9 mins).... no pain!
|
| Red Mizuno Wave Rider Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 mins elliptical easy
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 mins bike; short core circuit (hanging leg raises, swiss ball crunches, swiss ball jacknives)
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy miles (around 8:30-9) around the domain.
|
| Red Mizuno Wave Rider Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 mins bike.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles (8km) with 3 x 2 min walk breaks - probably around 8:30-8:40 pace (5:30min/km)
Im trying this new thing where I translate from the imperial to metric system, so my Australian running buddies actually know what the heck Im talking about. Imperial does feel ancient and archaic, but its what I began running with - so hard to switch back to metric!
|
| Blue Mizuno Inspires Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 50 mins bike, 20 mins elliptical, big stretch.
Trying to add a bit more elliptical into my XT, because I kind of want to avoid making my hips and ITBs too tight with the cycling... been there, and PFPS is not awesome.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles (6.5km), w 2 min walk break, at about 8:45 pace (5:30mins/km ish)
|
| Red Mizuno Wave Rider Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 40 mins bike, 30 mins elliptical.
On fire, after an amazing sleep - I forgot how even the smallest amount of running just instantly makes me tired!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| a.m. 10 mins bike then leg strength.
Squats: 15 x 27kg, 12 x 37kg, 8 x 42.5kg
Deadlifts: 2 x 15 with 40kg, 1 x 10 with 50kg
Forward lunges: 3 x 15 each side with 6kg dumbbells
Single leg deadlifts: 2 x 15 each side with 10kg, 1 x 12 each side with 12.5kg
3 easy miles around the Domain. Perfect weather, though a little gusty. Feels amazing to let my legs just go.
|
| Blue Mizuno Inspires Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 10 mins bike. Was going to do a longer session, but my legs were so sore from yesterday!
Upper body/core: 3 rounds of:
15 Lat pull downs: 37kg
20 bike crunches
15 cable rows: 27kg
15 swiss ball pikes
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles easy
15 mins cycle
|
| Red Mizuno Wave Rider Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 70 mins bike
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Pain on top/side of foot above ankle bone. Something ligament or tendoney. Going to rest a few days from running. So sick of being injury, but hopefully its just some adjustment that my feet are going through after 3 months of little/no impact.
|
| Red Mizuno Wave Rider Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 mins bike
some eccentric calf dips and bosu ball balancing. Trying to strengthen up these feet/ankles!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 70 mins bike
Foot feeling much better though def not enough to run on yet.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 mins bike
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 10 mins bike. I think I did a lightish leg circuit:
Squats (15 reps, around 30 kgs)
Standing split squats (16 kg) 15 reps
Side lunges (unweighted) - 15 reps
Single leg deadlifts (12kg) 12 reps
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 40 mins bike, 30 mins elliptical
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 70 mins bike
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 mins bike
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 50 mins bike, 20 mins elliptical
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 mins elliptical
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 mins elliptical
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| am: 15 mins bike, plus New Rules of Lifting For Women Stage 2, Workout A
p.m. RUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNN!
2 x 2 miles (walk break in between to check foot) at about 8:30 pace. Felt hard (also was quite warm - about 75 degrees in the middle of winter) but so so so good to be out. A little bit of discomfort in my foot, but once I stretched my calves it went away.
|
| Blue Mizuno Inspires Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 70 mins elliptical
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| a.m. 60 mins bike
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 mins elliptical
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Run in botanical gardens in Melbourne. First 4 miles straight without walk break. A slight pulling in my foot; risidual tendonitis it feels like. Went away once my foot warmed up so I dont think its the bone. About 8:25 pace.
|
| Blue Mizuno Inspires Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 8:15 pace. Emotion-fueled run, and at altitude no less :)
Slight pulling in foot that went away with warmth again. No worse than last time. I'll stretch my calves out a bit more and monitor it. Rest from running tomorrow anyway.
|
| Blue Mizuno Inspires Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 50 mins elliptical 2 min intervals x 10
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy miles; around 8:20. Foot felt sore at beginning then went away. As soon as I started running on the opposite slant of the road I couldnt feel it.
|
| Blue Mizuno Inspires Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 50 mins stairclimber. 10 x 2 mins hard 1 min easy.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 8:45 pace - felt quite hard but great to be out there!
|
| Red Mizuno Wave Rider Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 70 mins elliptical easy
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 10 mins bike
Strength. Three rounds:
Jump squats x 15 x 2
Bulgarian split squats x 15 each side with 7kg dumbbells
Single leg deadlifts x 15 each side with 12kg dumbbell
Side lunges unweighted x 15 each side
Walking lunges unweighted x 15 each side
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill miles, very easy pace (9:00+) with 2% incline
Felt great. Foot felt fine next day too.
|
| Red Mizuno Wave Rider Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy treadmill miles, + 40 mins bike
|
| Red Mizuno Wave Rider Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Bike maybe? Cant remember.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy pace - around 8:50
|
| Red Mizuno Wave Rider Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 70 mins bike easy
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 55 mins elliptical easy
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 55 mins elliptical easy. Tried running, started with no pain then it started up again. Its only a 1 but cant be bothered dealing with another injury!
Have to get back to being more diligent with calf stretches etc.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 mins bike
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Slow slow slow but painfree! Treadmill miles. When a sports podiatrist makes you special orthotics and then advises you to wear them, dont not wear them, just because you've worn stupid ill-fitting orthotics that have injured you in the past. FYI.
|
| Red Mizuno Wave Rider Miles: 4.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 10 mins rowing
3 rounds:
2 x 15 squat jumps
15 x lunge jumps
15 x deadlift with lifty thing
10 eccentric calf dips - unweighted - just strengthening foot
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Yaaaay, another pain free run. Very slow: 9:10ish pace.
|
| Red Mizuno Wave Rider Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 70 mins easy elliptical with about 15 short (1 min) intervals at the end.
Ommmmggggggg so oooover cross training.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy miles in the dark. Felt good but powered by sads.
Probably around 8:30 pace.
|
| Red Mizuno Wave Rider Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 40 minutes of bike easy.
Omg, so good to get back to a semi-regular running schedule. XT is fine.... until it sucks and you want to punch yourself in the head at the thought of another minute of it!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy miles, around 8:45 pace. Caught in the pouring rain. Felt a bit tired and heavy, but no foot pain at least.
|
| Red Mizuno Wave Rider Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy miles at 8:30 or so
|
| Red Mizuno Wave Rider Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 55 mins elliptical, with 10 x 2 min hard/1 mins easy. Heart rate sky-rocketed!!!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Probably around an 8:45 pace.
Stumbled upon a sad loss. It put things in perspective a bit.
|
| Red Mizuno Wave Rider Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Tready, 1%
about 8:45 avg pace, I'd say.
|
| Red Mizuno Wave Rider Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Midday run; around the domain and Opera House (becoming my favourite 3-5 mile route... can juuuust extend to six if I keep going up the waterfront a little)
8:20 pace; very impacted by strong winds.
Most important: FIRST BACK-TO-BACK RUN.
Omg, Im totally back. Thank the Lord, finally!!!
|
| Red Mizuno Wave Rider Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength today:
10 mins bike warmup
2 x 15 squat jumps
15 x single leg deadlifts with 12.5kg (each side)
15 x side lunges (each side)
15 x walking lunges (each side) with 7kg dumbbells
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles tready, 1%, around 9:00 pace
|
| Red Mizuno Wave Rider Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 70 mins elliptical, easy.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy miles, lovely. Domain and around the Opera House. Probably around 8:40.
|
| Blue Mizuno Inspires Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 55 mins elliptical with 10 x 2 min hard, 1 min easy intervals. OMGaaaaah this was hard.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy miles around the Domain and through the Botanical Gardens. Around 8:35 pace.
|
| Red Mizuno Wave Rider Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy miles around Darling Harbour towards the Bridge. 8:30 pace. Gorgeous weather.
|
| Red Mizuno Wave Rider Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| GLORIOUS run. Really great. I got 8 hours sleep, I had a bunch of carbs for dinner last night, and my legs felt great. Zoned out so much that I nearly ran off the edge of one of the finger wharfs into the water!
+ 30 mins on bike at gym.
|
| Blue Mizuno Inspires Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Anzac Bridge + cove. Beautiful weather for running. Around 8:30 pace. Not bad, for being hungover.
|
| Red Mizuno Wave Rider Miles: 7.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy miles around the domain and Opera House. Around 8:50 pace. Warm and windy!
|
| Red Mizuno Wave Rider Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| About 8:25 pace, to the Harbour bridge from Darling and back.
|
| Red Mizuno Wave Rider Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy miles around 8:40
|
| Red Mizuno Wave Rider Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 mins elliptical easy
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7:50avg pace. Amazing run; no garmin, and I only looked at the avg pace at the end - woops, a little fast!
|
| Red Mizuno Wave Rider Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy miles, around 8:40 pace.
|
| Blue Mizuno Inspires Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| easy miles, 8:30 pace
|
| Red Mizuno Wave Rider Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 mins elliptical
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy miles, around 8:40 pace
|
| Red Mizuno Wave Rider Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy miles around 8:30 pace
|
| Blue Mizuno Inspires Miles: 7.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 10 mins bike
Strength. Three rounds:
15 squat jumps
20 squats with lateral leg raise
15 walking lunges each side with 12kg
15 single leg deadlifts each side with 10kg
10 side lunges each side
15 calf raises (unweighted)
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy miles though felt like dogs breakfast. Legs heavy from strength, and it was quite warm already. 8:57 pace. Sloowwww!
|
| Red Mizuno Wave Rider Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Seriously easy treadmill miles (legs felt a bit beat up from strength session on Monday). >9 pace, with a few pickups in there. Tried for HM pace and it felt like a sprint!!!
|
| Blue Mizuno Inspires Miles: 7.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy miles, probably around 8:40 pace.
|
| Blue Mizuno Inspires Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| >9:00 - treadmill miles at 1% incline
|
| Blue Mizuno Inspires Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy miles up mt macedon road. Fanstastic running weather, beautiful australian country side. Around 8:40 pace.
|
| Red Mizuno Wave Rider Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 8:45 pace. Very very warm!
|
| Blue Mizuno Inspires Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Mostly easy treadmill miles with 10mins at HM pace (4:15/6:52) at 1% incline
|
| Red Mizuno Wave Rider Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy miles 8:25. Fueled by grey.
|
| Blue Mizuno Inspires Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Tready miles; 1% incline, around 9:00 pace
|
| Blue Mizuno Inspires Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| First double-digit run since stress fracture!!! Felt really great. Beautiful weather too. Havent checked pace, probably around 8:35.
|
| Red Mizuno Wave Rider Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Very easy miles, around 8:45 pace or so.
|
| Blue Mizuno Inspires Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| |
| Red Mizuno Wave Rider Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 10 mins easy elliptical
light leg strength - sumo squats unweighted, single leg deadlifts, split squats, calf raises, and some PT for sore groin muscle!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 mins easy elliptical
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 mins incline walking at 15% - I think about 5k or so
20 mins bike
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 mins incline walking at 15% - great XT!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Core and upper body - I cannot believe how weak I have become focusing all my energy on XT!
3 sets:
15 pushups, 12 lat pulldowns, 15 bike crunches, 12 overhead push press, 12 swiss ball pike/crunch thingy, 12 cable row, 15 hanging leg raises.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 minutes elliptical
Strength:
Squats - 27kg x 12
Single leg deadlifts - 10kg for 12 each side
Bentover rows - 10kg for 15 each side
Single leg short squats (to work medial glut) - 15 unweighted
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 mins elliptical
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 mins elliptical
Strength - three rounds
Jump squats x 15 x 2
Hamstring curls with swiss ball x 15
Side lunges x 15 each side
Clamshells - 15 each side
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 mins elliptical
Some hip external rotation exercises - clam shells, side leg raises etc
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy easy easy tready miles. 0.5 % incline. No hip pain, woop!
|
| Blue Mizuno Inspires Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 70 mins ellipticizzzzzzzzzin'
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy miles - about 9 pace. No hip pain woop!
Upper bod/core strength: 3 rounds
20 bike crunches
10 swiss ball jack-knife
12 lat pull downs
15 bent over rows
|
| Blue Mizuno Inspires Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 10 mins easy elliptical
Squats - 12, 12, 10, 5 (finishing with 110lbs!)
Walking lunges with 14kg (10 each side)
Single-leg swiss ball hamstring curls (10 each side)
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy miles, 8:35 pace.
|
| Red Mizuno Wave Rider Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 70 minutes easy elliptical.
Was only going to do 45mins but got caught up watching the last half hour of womens NYC marathon!!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy miles, 1% incline on tready, around 9:30 pace
|
| Blue Mizuno Inspires Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 10 mins ergometer
Core workout: 3 rounds of four exercises
hanging leg raises: 10, 12, 15
swiss ball jacknife crunches: 10, 12, 15
Swiss ball crunches: 10, 15, 15
Side bends w 10kg: 10, 15, 15
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 70 mins elliptical easy
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 mins elliptical easy
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 10 mins rowing machine
3 rounds:
Deadlifts (40kg) x 10
Sumo air squats x 30
split squats (14kg) x 15 each side
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 mins elliptical
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 mins easy elliptical
Off to San Diego to see Kristen!!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 mins elliptical
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Short body weight circuit - 10 mins elliptical easy, then squat jumps, side lunges, burpees, bent over rows, swiss ball crunches
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 mins easy elliptical
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 30 mins easy elliptical
10 mins run (very slow, treadmill), 10 mins incline walk, 10 mins run
|
| Mizuno Inspire 8s Miles: 2.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Bit of random weightlifting/strength
Squats x 30kg (x10), 40kg (x10), 50kg (x5) 55kg (x5) - PR!
3 x lat pulldowns (x12)
Deadlift to press with 8kg dumbbells (x12)
Swiss ball pass overs (x10)
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy miles. Have a labrum tear. Effffff.
|
| Blue Mizuno Inspires Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Squats
lat pulldowns
swiss ball passovers and
deadlift with press
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Plus 25 mins incline walking
|
| Blue Mizuno Inspires Miles: 2.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45mins elliptical
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 10mins rower
3 rounds
squat jums x 15
squat jacks x 15
Bike crunches x 20
single leg squats x 10 each side
single leg swiss ball hamstring curls x 10 each side
bent over rows x 15
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Plus 15mins incline walking
|
| Red Mizuno Wave Rider Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60mins elliptical easy
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 mins incline walking.
Three rounds of
back squats x 15 (27kg)
hamstring curls on swiss ball - 10 each leg then 10 together.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Very easy miles round the domain. Hip felt ok. Around 8;45 pace.
|
| Blue Mizuno Inspires Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 mins easy elliptical.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 8:50 pace, all in the rain. No pain. Glorious. Who needs marathons???
|
| Blue Mizuno Inspires Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 mins elliptical. This was brutal! But was watching MASH so I stuck w it :)
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy miles with new work running bud! Around 8:35 pace, with a walk break for the hip.
|
| Red Mizuno Wave Rider Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1 hour elliptical
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy miles - hip a little uncomfortable but walk break revealed nothing worse.
Fresh air and warm sun on my face. Twas good.
|
| Red Mizuno Wave Rider Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 mins elliptical.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy miles on the tready. Like 10:00 pace. Slooooow. Hip was oook...
|
| Red Mizuno Wave Rider Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 mins elliptical
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles at around 10:00 pace. Very easy. At this pace + treadmill (0.5% incline), I can feel my hip, but doesnt hurt afterwards, so seems like a good option for now.
|
| Blue Mizuno Inspires Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 mins elliptical; 40 mins incline walking
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Verrrrry easy - but the good news is that my hip felt great. 9:30 pace.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Lifting/strength for ZEE MUSCLES
3 rounds
Squats - 40kg x 15
Forward lunges (slight diagonal angle to target adductors) x 20 each side
Single leg deadlifts with 14kg dumbbells x 15 each side
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| |
| Red Mizuno Wave Rider Miles: 3.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 mins elliptical
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy miles around 845 pace
|
| Blue Mizuno Inspires Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 mins stair climber
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Easy miles around 9 pace
|
| Blue Mizuno Inspires Miles: 3.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy miles prolly 9ish pace
|
| Blue Mizuno Inspires Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 mins stairs. Latest fave xt machine!
Been really feeling my core weakness getting back into running. So.
Core: 2 sets of:
15 swiss ball pikes
15 swiss ball crunches
15 hanging leg raises
15 dumbbell side bends (12.5kgs)
12 bent over rows (12.5kgs)
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Very easy miles with 2 min walk break in middle, 9:00 ish pace
|
| Blue Mizuno Inspires Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 726.50 | 0.00 | 27.00 | 9.00 | 762.50 |
|
| Black Mizuno Inspire 9s Miles: 200.00 | Brooks Pure Cadence 2 Miles: 46.00 | Yellow Mizuno Wave Rider 15s Miles: 167.50 | Red Mizuno Wave Rider Miles: 196.00 | Blue Mizuno Inspires Miles: 139.00 | Mizuno Inspire 8s Miles: 2.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
|
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