Monday morning - swim
Session - swim inc 300m wu; 2 x 100m L2 (15sec RI); 2 x 100m L2.5 (30sec RI); 2 x 100m L4 (1:30min); 2 x 100m L2.5 (30sec RI); 2 x 100m (15sec RI); 100m cd
Stats:
Distance - 1.4km
Times for 100m -
2min/2min/1.59min/1.58min/1.49min/1.49min/1.55min/1.54min/2min/2min
Had a good swim this morning. Thought I paced myself quite well over the main set of 100m swum at increasing then decreasing intensity - a version of pyramids. Felt strong in the arms and focused on pulling through the water. It was good to have a good swim for a change.
Monday afternoon - run
Decided to run from home rather than go to Geoff's run session at Parliament House. Was having the usual problems with motivation.
Session - 10min wu; 3 x 5min L2.5 (5min RI); 5min CD
Stats:
Distance - 8.5km
Time - 47.08min
Av pace - 5.32min/km
AHR - 143; MHR - 170
Calories - 468
Interval times:
1st 5min interval - 4.56min/km
2nd 5min interval - 4.46min/km
3rd 5min interval - 4.43min/km
Thought I was going to die in the first interval - heavy breathing, tired legs, and Garmin Girl kept beeping at me incessantly to 'speed up'; god I hate the first interval. I'm traditionally a slow starter and have always struggled with the first one or two intervals on the track. However, the 2nd and 3rd intervals were much better - time-wise and physically. In fact there were a couple of times when GG beeped at me to 'slow down'. By the end of the session I was feeling so much better and glad that I had made the effort to run after work.
Tomorrow:
(am) Cycle (on windtrainer)
(pm) Gym - upper body weights workout plus ab exercises
(pm) Run @ Nth Lyneham with Strewth
"The race is not always to the swift...but to those who keep on running" and "Life without chocolate is life lacking something important."
About Me
- CJ
- My favourite quote: When the world says "give up", Hope whispers "try it one more time" - anon. A few of my favourite things (in no particular order): family. friends. running. coffee. chocolate. cooking. eating. macarons. Major running/triathlon achievements to date: 1xIronman Triathlon - 2004; 8xCanberra marathons - 2001 - 03, 2005-09; 1xSydney marathon - 2005; 4xBush Capital 25kms - 2005-06; 2008; 2010 2xBulls Head Challenge - 2005-06; 2xSix Foot Track marathon 2007; 2009 1xGold Coast marathon - 2008
2010 events
- Vets Half Marathon - 22/8/10 - 1hr 40.05min
- Mt Taylor - Thomas Series - 29/8/10
- Melbourne Half Marathon - 10/10/10
Blog Archive
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2005
(162)
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October
(34)
- Some days its probably better to stay in bed
- Tiptoeing through the cow pats
- The joys of cycling
- Back into it
- The no-exercise option :-)
- Thank you Susan
- DOMS....in a big way
- Sore quads, tight calves, feeling very tired....
- Bulls Head Challenge
- In serious bike training........
- Addendum to Friday
- Friday on my mind
- Hill repeats
- Peak hour at Nth Lyneham
- Killer abs....
- Jelly legs
- A good swim
- The week in review
- I've been tagged!
- A clean, mean, racing machine........
- Calories...schmalories.....
- Sore lower back
- Massage = bliss
- Mondayitis
- The week in review
- 19.97km run
- I am feeling very blog-deprived - while I've been ...
- Spin'n'gym...again
- Thought for the day
- A triathlon of sorts
- Spin'n'gym
- Return to North Lyneham
- 11.7km run on a beautiful Sunday morning
- Post-chocolate blowout
-
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October
(34)
7 comments:
Sounds like a huge day CJ! You will sleep well tonight, I bet. I can empathise with the slow start during the first few intervals - except I don't get faster.
You struggle but still then you get those times!!
Thanks for detalling how you increase your speed and effort step by step.
I am wondering if you produce so much energy running that you still have to go for more and that's what develops a ironman personality??
The photo is one I found from last year, it is a cloudy day at the hotel, is good isn't it?
Great minds think a like!! I had a day of poor motivation!!! I had to really bully myself out of the house! Great run :)
Wow, that's a huge day CJ. I'm interested in your swimming intervals. Do you have a program I could have a look at??
J.
Isn't if funny that those intervals seemed so tough but during a 10k race you go faster all the way. I can never figure that one out :-)
Nice to hear that Garmin Girl was telling you to slow down! Sounds good to me ;)
Mondays are tough...and you kicked butt!
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