61 replies to this topic

[RunNumberOne]

What was your workout/session today?

I'll start it off: 2km warm up, 4x800's at 2.50, 2.51, 2.50, 2.49, 2km cool down

[blair]

3 x 30sec prone hold, 3 x 30sec pushups, 3 x 30sec bicycle kick crunches, 20min easy run

[EnduranceMachine]

3km Up + drills + Stides, 8x200 off 30 sec jogs, 5.4km Down

[MichaelT]

90 min tempo (19.5km)

[FatboyCsaba]

RunNumberOne, on Jan 14 2010, 08:51 AM, said:

What was your workout/session today?

I'll start it off: 2km warm up, 4x800's at 2.50, 2.51, 2.50, 2.49, 2km cool down

Mind your own beeswax. Ms Nosey Parker

[FakePlasticTrees]

This thread was posted before 9am. I was able to fit in 1 hour trying to get my child to sleep (12am - 1am). 5 hours of sleep. 1 hour of trying not to have to wake up whilst other child jumped on me in bed. 30mins of getting ready for work. 25 min bike ride into work. 30mins of trying to pretend I wasn't at work.

Hopefully get an 8k run done at lunch. But that doesn't count because it falls after the original post.

Edited by FakePlasticTrees, 14 January 2010 - 10:46 AM.

[ChrisG]

About 3km easy pace (a bit under 5min/km) followed by fartlek (2 x 60sec, 60 sec float, followed by 2 x 30 sec, 30 sec float, repeated three times) followed by a few more km's to bring it up to a little over 10km.

[DistanceRun]

35 minutes easy
7.7km
about 4.30 mins/km pace

[Phibes]

6:30 am: 7.3K hilly XC run in XC racing flats hammering the uphills as hard as possible - 32 min.

[miners]

Carmen, on Jan 14 2010, 02:06 PM, said:

I went out at lunchtime and dragged my sorry arse around the streets for about 9km. That was interspersed with truck exhaust fumes, technical pavement and bits of road that go up. And there was at least 3km of that which included a very strong poo smell.

quite exquisite carmen.

I on the other hand went for a 45-minute ski paddle as the sun was rising over the ocean. Went out in the river, and other than an ill-timed text from a mate warning me about a bull-shark sighting just 5-minutes before I entered the water, it was magic

[mandaj]

30 minute easy run - as part of the GCAM half marathon training program.

Edited by mandaj, 14 January 2010 - 02:23 PM.

[Spud]

50 minutes easy with some work colleagues in the drizzle. Nice social run.
January is a time of healing for my tired body.

[Bandanna]

55 minutes trot around Botanical Gardens, Cahill Expressway and Harbour Bridge.

Followed by a large laksa. And a bludge on CR. Life is good

[LongDistancePictures]

Phibes, on Jan 14 2010, 12:50 PM, said:

6:30 am: 7.3K hilly XC run in XC racing flats hammering the uphills as hard as possible - 32 min.

Welcome back!

[sunny1]

Today ... recovery day!!

[miners]

Bandanna, on Jan 14 2010, 03:38 PM, said:

55 minutes trot around Botanical Gardens, Cahill Expressway and Harbour Bridge.

Followed by a large laksa. And a bludge on CR. Life is good

you eat laksa for breakfast? kooky

Or am I now caught in the time-paradox that FPT alluded to earlier

[Reddog]

An hour at the physio, stupid hip flexors!

[bennie]

Today entailed 50 minutes running from work, down to the Yarra, past the Tan, Church Street bridge, other side of the river and back.

A very relaxing 50 mins @ 5:45 min/km pace... Ahhhh! bliss!! :-)

It's lovely in Melbourne today! :-)

cheers.
b.

[Bandanna]

miners, on Jan 14 2010, 04:10 PM, said:

you eat laksa for breakfast? kooky

Or am I now caught in the time-paradox that FPT alluded to earlier

Mmmmmm, prawn laksa for breakfast.

Nah, pizza leftovers was the plat du jour this morning.

[Solace]

Aqua class, 30 minute deep water running, 30 minute swim.

[Didge]

sunny1, on Jan 14 2010, 03:04 PM, said:

Today ... recovery day!!

Me too....so it was a brisk 6.5k walk in an hour. Still enough to sweat buckets in this heat...

[GargageGutz]

Feet hit the ground at 4:30am and out the door at 5:00am: -

15 mins w/u; 12 x 30 sec hard with 30 sec jog recovery; 15 mins w/d as per PCRG program

On the 6:45am bus to work - a liquid lunch to top up the carbs.

GG

[Sturgis]

Interval session on the turbo trainer, 45 mins.
Breakfast.
3 hrs digging a big hole in the garden for a pond - does that count?

[Easy Tiger]

A.M.- 7km easy
Midday- Strength
P.M. - 3km w/u 4x1km, 4x500 (5min/3min cycle), 2km c/d
Then 30min of watching The Ponting, plus 6hrs of massaging if you count that as a workout...good night, i'm done.

[Pelagie]

6AM - 11.55km: WU + 2x15'@90% R4' + CD - a bit hot but OK.

Breakfast

9AM - 45' Circuit Class (cardio) with an instructor whose New Year resolution is to kick our a---es and he means it!!!!!!!

[nite_time_runner]

When: 5:30am
Distance: 12.65km trail run
Time: 1:16:55
Climb:+279.3m / -276.4m
Pace: 6:05mins per km
Max: 4:38mins per km
Company: great - sfgnome and runhard

[Morley]

Easy 8K along the Maribyrnong River Trail from Brimbank Park. Pace 5:56/km and started running before 7am. 74% MHR.

Yesterday was cruise intervals (5 x 1K@tempo pace) with 1 min recovery over 10K course. Tomorrow is rest day.

Cheers.

Edited by Morley, 14 January 2010 - 07:13 PM.

[SpartaJen]

5am - 65mins interval session on the bike

12pm - 2.3km swim at lunch (incl 10 x 100m)

Plus about 30mins pilates after I finish my dinner!

[sook54]

6:30am - 5km very easy testing out my bruised knee and new orthotics. Garmin flat so no stats.

[brewer]

Aerobics (Body Attack) Class.

[walshy2]

12km around beautiful Sydney Harbour @ 4:53 pace

was meant to do 12km incorporating intervals but ITB playing up so just happy to get 12 x steady k's done

[undercover brother]

Carmen, on Jan 14 2010, 01:06 PM, said:

I went out at lunchtime and dragged my sorry arse around the streets for about 9km. That was interspersed with truck exhaust fumes, technical pavement and bits of road that go up. And there was at least 3km of that which included a very strong poo smell.

i could only dream for a day like this
today was a work induced SFA day for me

[blair]

balri, on Jan 14 2010, 09:16 AM, said:

3 x 30sec prone hold, 3 x 30sec pushups, 3 x 30sec bicycle kick crunches, 20min easy run

It's still today so I guess I should add 2.3km at swim squad

[runhard]

Same as NTR above! Well worth the early morning wake up.

Great topic!

RH

[Victory11]

3km w/u - 3.2km tempo run, 5min walking recovery, 8x200m hill - 3km w/d
Felt shocking, worst session in a while.

Edited by Victory11, 14 January 2010 - 09:05 PM.

[felisaffie]

What a wonderful day to ask I can say something quite interesting.

Generally mine unfolds across the day.

Today it started putting out the rubbish using the nice steep ramp down into the basement and flights of stairs to my apartment to wake myself up.

Then I exhausted myself after mum had driven me to the city wondering up and down and around the national gallery looking for my art class only to remember it was being held in the ian potter gallery in fed square so lugged myself over there rather over gallery's by that stage.

Then we went back to the apartment to start clearing it out as today I was moving back home. My apartment is on the second floor but I don't like the feeling of not persuing a staircase all the way to the top so generally I go all the way and then go back down to my place. As I was going to be stuck in the apartment with all the cleaning and work to do just when I would be most desperate to be out running I just decided to make as many trips as possible up all the flights and make my bags of things as heavy as possible to help me to feel better.

I got stuck into that and the cleaning and it was quite effective at hitting of the keen edge of my need to exercise and now that I have finally danced jumped and stretched to music to some state of contentment I can finally relax that I am at least fairly tired out of course I haven't tackled making tea yet and that is an exercise within itself.

[slowaz]

Gut buster today!. 6 x 1 km at "interval" pace (goal 4.21 thanks Jack Daniels) with 3" jog between. The first 4 were a bit too quick (4.09 to 4.12) No 5 - mainly uphill - was 4.25 and No 6 a tortuous 4.22. Warm up about 3.3 kms, cool down/ back to base 1.8 kms, for 13 kms overall. Hope they're doing me some good!

[tiger angel]

Starting at 7.20am - 70k bike ride on a 3.2k loop followed by running 2 more loops (6.4K)

6pm tonight - group hour of core and back work in the park

[Jason M]

am: Long Run: 2:06. First half mainly around 5:45-5:50/km pace, picking up to 5:25 on the return.
pm: Strength: Deadlift, Front squat, Calf Raise, Bench, Overhead Press, Chin Up, One-Arm row. all as 3 sets of 6-15

[DistanceRun]

race tonight:)

[SirPlod]

Lunch time:

32* laps of Etihad Stadium (the outside of course )
Pushups, Dips
Stair work
Pushups, Dips
32* Laps of Etihad Stadium












*Did I say 32? I actually meant 2.

[slowaz]

Today another tough one today (21st) 4 x 12 mins at thresh-hold pace which was 2.6 kms a pop for me (ave about 4.38/ km). With warm up, cool down and 2 mins jogs between I actually covered 15 kms. This is week 13 of Jack Daniels' marathon program. A big week, with my long run scheduled for 2 1/2 hrs Sunday.

[Rico]

Today was my midweek long run, which I've been doing for a while to support the long Sunday run. 19.3km on a pretty hilly fire trail loop near where I live. Started around 5am, though this morning I had already been up for ages before then because of a troublesome baby daughter.

Relaxed pace (around 5.25/km), but confidence building in that I never felt troubled or tired despite the circumstances.

I was helped by having read a decent chunk of Feet in the Clouds the previous night for inspiration.

[DistanceRun]

Easy 30 minute run after race last night

[kaybee]

turned my alarm off and went back to sleep. Agro now...to be rectified tomorrow.

[flat feet]

Day 53 - my numbering - of the 2010 Comrades Marathon Finishers program. Not running Comrades utilising it to get fit for http://wrc2010.org.nz/as well as improve my health and fitness. It fits nearly perfectly as an 11month program for December 2009 to November 2010. Anyhow today was a rest day.

Day 52 program was walk 5, jog 9 + walk 1 x 6 actual W5, Jog 10 (watch timer has a ten minute setting) + walk 1 x 6, W5 to cool down. 1830 to 2000 hot though cooling.

At this time running only grass and only running flats that is no hills and as little camber as possible - must look like a drunk weaving around park lands. Had minor soreness to right thigh during runs around day 14 other wise no problems apart from trying to work out how job, three children etc will fit into the schedule. 5 am or earlier or after 8pm. Peak in the program is 7hrs 20mins so should be manageable I hope based on four runs a week.

Will utilise the milestones of Half marathon, Marathon and 50 to 60 kilometre 'club run to check fitness and may move up to the 11 hour finishers program probaly fit in as much orienteering, bush walking and rogaining as I can. Also fitting in some wieghts, stretching, stretch tube exercises, wobble board concentrating on lower legs.

[runhard]

3 laps of quarry rd to Stewart st and back. each loop 12.7km's

lap 1: 77minutes, got to run the last k or so with Spud so ran it a bit hard
lap 2: 81minutes, feeling good but it was getting
lap 3: 91minutes, struggled the last 4k's up the mountain. every little incline was a killer. blewout as you can tell from the time met Adrian coming up and stoped for a couple of minutes to chat and recover.

All in all great run. cant wait to do it again soon

Tired as now and looking forward to a bit of shuteye!!

[wozzam]

ran an 8k loop with no watch on but it was hard and still hammered by yesterdays 10k which was my fastest post sacro illiac joint hell

[flat feet]

in car at 9am after session - walk 5 - jog 25minu tes@12/20 effort 4times with 1minute walk breaks hot +30 - walk five - on a grass oval - swim with children and wife later I hope! stop sweating on keyboard now

Edited by flat feet, 23 January 2010 - 08:29 AM.