## RobT-aus' log

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### RobT-aus' log: y3c5w3 20130124

Thursday

6.5km short slow distance ~32min = ~5min/km

6.5km short slow distance ~32min = ~5min/km

### RobT-aus' log: y3c5w4 20130129

Tuesday PM

48 days to go

50min walk/jog

8 x 50m intervals

5 x 30m stair invervals

short slow distance

was 7km under desired running volume last week, and we went to a wine region over the weekend.

48 days to go

50min walk/jog

8 x 50m intervals

5 x 30m stair invervals

short slow distance

was 7km under desired running volume last week, and we went to a wine region over the weekend.

### RobT-aus' log: y3c5w5 20130131

Thursday PM

46 days to go

10.5kms - 60min ~6min/kms

first 10k+ run in some time. i had to stop several times for traffic lights, which was nice. without anticipating what i'll feel like tomorrow, it's nice to know my legs still can do it. I was so happy I finished and bought beer! Counterproductive, but satisfying.

I'm preparing for a work sponsored fund raising run. My real goal is to finish. In my new work there's an Olympic and Commonwealth games marathon runner (read: 3.4min/kms, for 42.3kms... really. really. quick) and a masters middle distance runner who owns all the National age category records in 1500m and 3000m from 30 up to 50. Fortunately neither are running in this thing. :)

46 days to go

10.5kms - 60min ~6min/kms

first 10k+ run in some time. i had to stop several times for traffic lights, which was nice. without anticipating what i'll feel like tomorrow, it's nice to know my legs still can do it. I was so happy I finished and bought beer! Counterproductive, but satisfying.

I'm preparing for a work sponsored fund raising run. My real goal is to finish. In my new work there's an Olympic and Commonwealth games marathon runner (read: 3.4min/kms, for 42.3kms... really. really. quick) and a masters middle distance runner who owns all the National age category records in 1500m and 3000m from 30 up to 50. Fortunately neither are running in this thing. :)

### RobT-aus' log: y3c5w6 20130203

Sunday AM

43 days to go

hill intervals 80m - 2 slow, 1 medium, 2 fast, 2 striding, 2 short steps, 1 slow, 80m walk downhill as rest.

warm down was walking and 5 x <= 8 pushups

~40mins ex

43 days to go

hill intervals 80m - 2 slow, 1 medium, 2 fast, 2 striding, 2 short steps, 1 slow, 80m walk downhill as rest.

warm down was walking and 5 x <= 8 pushups

~40mins ex

### RobT-aus' log: y3c5w7 20130204

Monday PM

41 days to go

12kms - 67min

8.7kms normal run home with 3.5kms loop in the middle - 18min

2-3minutes at traffic lights.

edit: countdown was +1

41 days to go

12kms - 67min

8.7kms normal run home with 3.5kms loop in the middle - 18min

2-3minutes at traffic lights.

edit: countdown was +1

Last edited by robt-aus on Tue Feb 05, 2013 9:15 pm, edited 1 time in total.

### RobT-aus' log: y3c5w8 20130206

Wednesday AM

39 days to go

12kms - 65min

many stops at lights and at roads. this was really nice to be honest.

39 days to go

12kms - 65min

many stops at lights and at roads. this was really nice to be honest.

### RobT-aus' log: y3c5w9 20130208

Friday AM

37...

12kms - 68mins

did 5 75% effort intervals of 150-400m over 3.5km, with slow jogging between

37...

12kms - 68mins

did 5 75% effort intervals of 150-400m over 3.5km, with slow jogging between

### RobT-aus' log: y3c5w10 20130211

Monday

34

9.5km - 58mins

lots of stops for traffic lights, cars etc.

34

9.5km - 58mins

lots of stops for traffic lights, cars etc.

### RobT-aus' log: y3c5w11 20130214

Thursday PM

31

12km - 79min

9 x 1m on/1m off intervals in the middle

lots of waiting at traffic, stopping, walking.

31

12km - 79min

9 x 1m on/1m off intervals in the middle

lots of waiting at traffic, stopping, walking.

### RobT-aus' log: y3c5w12 20130217

Sunday PM

28...

hill interval 80m 2 x slow, 2 x medium, 2 x fast, 2 x slow stride, 2 x fast stride

rest was 2.5:1

6 x 5 pushups

6 x 6 squats

40mins

28...

hill interval 80m 2 x slow, 2 x medium, 2 x fast, 2 x slow stride, 2 x fast stride

rest was 2.5:1

6 x 5 pushups

6 x 6 squats

40mins

### RobT-aus' log: y3c5w13 20130219

Tuesday PM

26

12km - 70min

in middle 3.5km @ 30sec fast/90sec rest for 20min

not so much stopping for traffic. finished and bought beer as a reward.

my sugar intake has gone through the roof since I drastically reduced the egg/milk intake

and someone offered me a POT of drip filter coffee this afternoon. i took it.

26

12km - 70min

in middle 3.5km @ 30sec fast/90sec rest for 20min

not so much stopping for traffic. finished and bought beer as a reward.

my sugar intake has gone through the roof since I drastically reduced the egg/milk intake

and someone offered me a POT of drip filter coffee this afternoon. i took it.

### RobT-aus' log: y3c5w14 20130221

Thursday PM

24

12km - 69min

in middle 3.5kms @ 15s fast, 120s rest - didn't record the time

24

12km - 69min

in middle 3.5kms @ 15s fast, 120s rest - didn't record the time

### RobT-aus' log: y3c5w15 20130225

Monday PM

20

12km - ~65min - can't find my watch so have to guess the time.

20

12km - ~65min - can't find my watch so have to guess the time.

### RobT-aus' log: y3c5w16 20130227

Wednesday AM

18

9km - no idea about time, still can't find watch.

18

9km - no idea about time, still can't find watch.

### RobT-aus' log: y3c5w16 20130304

Monday PM

13

12km - 66min - watch was in the glovebox of my wife's car

quite happy after a four day rest that included a wedding (not sober) and 8 hours travelling by car stopping at as many greasy food places as possible.

13

12km - 66min - watch was in the glovebox of my wife's car

quite happy after a four day rest that included a wedding (not sober) and 8 hours travelling by car stopping at as many greasy food places as possible.