Warmup (1.04@4:53) - http://connect.garmin.com/activity/202493573
Tan 1 lap time trial (3.8@4:11) - http://connect.garmin.com/activity/202493579
Cool Down (1.01@4:40) - http://connect.garmin.com/activity/202493586
Good run. Was looking to go sub-4:10 av pace for the lap but lost big chunk of time on the climb up Anderson. Need to do more hill sprints. Best news is I wasn't lethargic from the cold like I have been of late, and there is no injury at all. In prime shape to have a good crack at 315 on Sunday :)
Monday, 23 July 2012
Sunday, 22 July 2012
2012-07-23 Activity - 5k Loosener
http://connect.garmin.com/activity/202148097
Just needed to release some pent-up nervous energy leading up to race day. Not used to being idle this much. Had problem sleeping last night. So ended up mentally running the race 100 times over just last night alone. 4:30-4:35 for the first 7k. Then 4:45-4:50 for the one and only major climb over the next 3k, then back to 4:30-4:35 for the next 11k. I can't recall the number of times I have imagined the relaxed and energised state I want to find myself in at the half way point. Can't under-estimate the power of visualisation :) Have a 6k tempo run tomorrow, and feel like going out to do a flat out 5k time trial and see how fast I can go (suspect I can go sub-20 again), but I won't - now is not the time to be stupid.
Just needed to release some pent-up nervous energy leading up to race day. Not used to being idle this much. Had problem sleeping last night. So ended up mentally running the race 100 times over just last night alone. 4:30-4:35 for the first 7k. Then 4:45-4:50 for the one and only major climb over the next 3k, then back to 4:30-4:35 for the next 11k. I can't recall the number of times I have imagined the relaxed and energised state I want to find myself in at the half way point. Can't under-estimate the power of visualisation :) Have a 6k tempo run tomorrow, and feel like going out to do a flat out 5k time trial and see how fast I can go (suspect I can go sub-20 again), but I won't - now is not the time to be stupid.
Saturday, 21 July 2012
2012-07-21 Activity - 10k Race Pace
http://connect.garmin.com/activity/201677864
Struggled a bit compared top recent runs at similar pace. Perhaps it's the effect of the cold or still suffering from Thursday 10k tempo run. I shouldn't struggle at this pace during tapering though as I should be relatively fresh. So a bit concerned. Hopefully it's just one of those days.
Struggled a bit compared top recent runs at similar pace. Perhaps it's the effect of the cold or still suffering from Thursday 10k tempo run. I shouldn't struggle at this pace during tapering though as I should be relatively fresh. So a bit concerned. Hopefully it's just one of those days.
Wednesday, 18 July 2012
2012-07-19 Activity - 10k tempo
http://connect.garmin.com/activity/200743024
New 10k PB by 13 seconds, with the old PB set in mid-Jan just after I ran the 19:45 5k. The best part is the level of effort today was nowhere near what was required when I ran the 42:57. Today was a much better controlled run in terms of breathing and effort. This was clearly reflected in the 4:07 last km split. All signs are good heading to M7 next week. Had a few moments of sharp pain in the inner left knee during the cool down jog. Will monitor it and take Voltaren if required.
New 10k PB by 13 seconds, with the old PB set in mid-Jan just after I ran the 19:45 5k. The best part is the level of effort today was nowhere near what was required when I ran the 42:57. Today was a much better controlled run in terms of breathing and effort. This was clearly reflected in the 4:07 last km split. All signs are good heading to M7 next week. Had a few moments of sharp pain in the inner left knee during the cool down jog. Will monitor it and take Voltaren if required.
Monday, 16 July 2012
2012-07-17 Activity - 2 Lap Tan Tempo
http://connect.garmin.com/activity/200098188
Travelling ok for first 4k. But suffered massive stitch at around 4.5k point and unfortunately, never recovered. The second climb up Anderson was the end of me. Lachlan has serious cough and kept me up all night, and I am also coming down with some cold. Hoepfully it's just minor.
Ever since the start of taper, I am so fidgety and paraniod about every bit of pain I get, and being around people who are sick. When it comes to family though, I can't really avoid them. Let's hope my body can fight off the cold.
Travelling ok for first 4k. But suffered massive stitch at around 4.5k point and unfortunately, never recovered. The second climb up Anderson was the end of me. Lachlan has serious cough and kept me up all night, and I am also coming down with some cold. Hoepfully it's just minor.
Ever since the start of taper, I am so fidgety and paraniod about every bit of pain I get, and being around people who are sick. When it comes to family though, I can't really avoid them. Let's hope my body can fight off the cold.
Friday, 13 July 2012
Thursday, 12 July 2012
Subscribe to:
Posts (Atom)