Page 30 of 44

RobT-aus' log: y3c5w3 20130124

Posted: Wed Jan 23, 2013 9:18 pm
by robt-aus
6.5km short slow distance ~32min = ~5min/km

RobT-aus' log: y3c5w4 20130129

Posted: Mon Jan 28, 2013 9:41 pm
by robt-aus
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.

RobT-aus' log: y3c5w5 20130131

Posted: Thu Jan 31, 2013 3:41 am
by robt-aus
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. :)

RobT-aus' log: y3c5w6 20130203

Posted: Sun Feb 03, 2013 1:48 am
by robt-aus
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

RobT-aus' log: y3c5w7 20130204

Posted: Mon Feb 04, 2013 3:08 am
by robt-aus
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

RobT-aus' log: y3c5w8 20130206

Posted: Tue Feb 05, 2013 4:49 pm
by robt-aus
Wednesday AM
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

Posted: Thu Feb 07, 2013 5:01 pm
by robt-aus
Friday AM
12kms - 68mins
did 5 75% effort intervals of 150-400m over 3.5km, with slow jogging between

RobT-aus' log: y3c5w10 20130211

Posted: Mon Feb 11, 2013 2:54 am
by robt-aus
9.5km - 58mins
lots of stops for traffic lights, cars etc.

RobT-aus' log: y3c5w11 20130214

Posted: Thu Feb 14, 2013 3:19 am
by robt-aus
Thursday PM
12km - 79min
9 x 1m on/1m off intervals in the middle
lots of waiting at traffic, stopping, walking.

RobT-aus' log: y3c5w12 20130217

Posted: Sun Feb 17, 2013 12:11 am
by robt-aus
Sunday PM
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

RobT-aus' log: y3c5w13 20130219

Posted: Tue Feb 19, 2013 3:23 am
by robt-aus
Tuesday PM
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

Posted: Thu Feb 21, 2013 2:44 am
by robt-aus
Thursday PM
12km - 69min
in middle 3.5kms @ 15s fast, 120s rest - didn't record the time

RobT-aus' log: y3c5w15 20130225

Posted: Mon Feb 25, 2013 2:58 am
by robt-aus
Monday PM
12km - ~65min - can't find my watch so have to guess the time.

RobT-aus' log: y3c5w16 20130227

Posted: Tue Feb 26, 2013 4:20 pm
by robt-aus
Wednesday AM
9km - no idea about time, still can't find watch.

RobT-aus' log: y3c5w16 20130304

Posted: Mon Mar 04, 2013 3:11 am
by robt-aus
Monday PM
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.