Training for my first 100km mountain race, Jan 2016

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Mini Forklift Ⓥ
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Re: MY LOG: Training for a 1.30 half marathon

#151 Postby Mini Forklift Ⓥ » Sat Jun 21, 2014 5:26 pm

Thanks!

I have been taking it easy since that session on Wednesday, got some pretty decent DOMS in my hams so I made the most of being busy at work! How good does last nights dinner look :tongue9:
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Re: MY LOG: Training for a 1.30 half marathon

#152 Postby Mini Forklift Ⓥ » Tue Jun 24, 2014 5:40 pm

WEDNESDAY 25th JUNE

AVONHEAD PARK RUN

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RUN: COMFORTABLE
SHOES: BROOKS 'GHOST'
INTENSITY: 5.5/10

MP3:

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DIST: 7.67km
TIME: 37:24

CALORIES: 557 (893cal/hr)

MIN ALT: -177ft
MAX ALT: 144ft

AVE SPD: 12.3kph
AVE PCE: 4.52'/km
MAX SPD: 16.39kph
MAX PCE: 3.39'/km


** At least I got a sweat on during this up-and-down run, legs felt pretty empty but there were moments where I felt good. Kept it short as I'm aiming to get out for another run after work tonight
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Re: MY LOG: Training for a 1.30 half marathon

#153 Postby esqinchi » Tue Jun 24, 2014 7:01 pm

Hey buddy, how are you doing? That food looks delicious! Everything cool w/ the store? Saw that some old lady crashed your setup. Did you chase her down and give her the 'what for'?? haha :boxer:

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Re: MY LOG: Training for a 1.30 half marathon

#154 Postby Mini Forklift Ⓥ » Thu Jun 26, 2014 7:04 pm

esqinchi wrote:Hey buddy, how are you doing? That food looks delicious! Everything cool w/ the store? Saw that some old lady crashed your setup. Did you chase her down and give her the 'what for'?? haha :boxer:

Haha, yeah I saw the funny side. She really had no idea she knocked over a whole display cabinet and then when she ran over it on the way out she started whinging about her new mobility scooter being a waste of money because the old one rode smoother! :lachmal:

Shop is doing great thanks, funny thing is we haven't even started to break into growth yet. I think when we do that we will likely be probably number one or two nationwide which is bloody good. Doesn't get much better than that aye MF.
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THURSDAY 25th JUNE

#155 Postby Mini Forklift Ⓥ » Thu Jun 26, 2014 8:19 pm

THURSDAY 25th JUNE

SHORT LOOP

RUN: UNFORCED TEMPO
SHOES: BROOKS 'GHOST'
INTENSITY: 6.5/10

MP3:

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Chickenfoot - LV

*1km WARMUP ~ 4:45*

DIST: 5.13km
TIME: 22:59

CALORIES: 374 (976cal/hr)

MIN ALT: -33ft
MAX ALT: 141ft

AVE SPD: 13.38kph
AVE PCE: 4.29'/km
MAX SPD: 18.85kph
MAX PCE: 3.10'/km


** A nice fast-paced run before I picked the kids up from the in-laws house. Felt really good tonight and this wasn't really pushing it. Had plenty left in the tank to go quicker which I can take some confidence from :)
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Re: MY LOG: Training for a 1.30 half marathon

#156 Postby Mini Forklift Ⓥ » Thu Jun 26, 2014 8:20 pm

My recovery meal...


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Pilau rice
1/2 tin of baked beans
Green beans
Purple kale
Garlic infused olives
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SATURDAY 28th JUNE

#157 Postby Mini Forklift Ⓥ » Fri Jun 27, 2014 11:40 pm

SATURDAY 28th JUNE

TEMPERATURE: 0º F :?

AIRPORT LOOP, GRAYS ROAD

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PLANNED RUN: 5km EASY / 4km MODERATE / 4km TEMPO
SHOES: BROOKS 'GHOST'
INTENSITY: 7/10

MP3:

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Chickenfoot - LV

BLOCK #1

TIME: 27:03
DIST: 5.221km
AVE PCE: 5.10'/km

BLOCK #2

TIME: 18:01
DIST: 3.846km
AVE PCE: 4.41'/km

BLOCK #3

TIME: 17:13
DIST: 3.891km
AVE PCE: 4.25'/km


TOTAL DIST: 12.96km
TIME: 1.02:19
AVE PCE: 4.48'/km

CALORIES: 1,012 (974cal/hr)

MIN ALT: 3ft
MAX ALT: 161ft


** A decent run, felt not too bad for the most part although I didn't have that extra gear over the last few km's. Felt like I was running slower than 4.25'/km... maybe that's why it was feeling hard though ?!
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Re: MY LOG: Training for a 1.30 half marathon

#158 Postby Mini Forklift Ⓥ » Fri Jun 27, 2014 11:40 pm

Post run breakfast feed...


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Vegetarian sausage s/w with purple kale, avocado + beetroot relish. Awesome :D
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Re: MY LOG: Training for a 1.30 half marathon

#159 Postby esqinchi » Sat Jun 28, 2014 12:09 pm

Mini Forklift Ⓥ wrote:Post run breakfast feed...


Vegetarian sausage s/w with purple kale, avocado + beetroot relish. Awesome :D


Dude that looks amazing! I haven't had bread in so long!

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Re: MY LOG: Training for a 1.30 half marathon

#160 Postby Mini Forklift Ⓥ » Sat Jun 28, 2014 6:40 pm

Haha, it was pretty tasty mate. Took me about 2mins to get that down me! How come you don't eat bread anymore :?: I just have it now and then, can't say I'm a big fan of the stuff.

This was last nights dinner, a big slab of 'beef' mmmmmm...
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Re: MY LOG: Training for a 1.30 half marathon

#161 Postby esqinchi » Sun Jun 29, 2014 9:17 am

Mini Forklift Ⓥ wrote:How come you don't eat bread anymore :?:


Trying to stay clear of the refined flour, and grains altogether - despite my weekly pizza it seems!

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Re: MY LOG: Training for a 1.30 half marathon

#162 Postby Mini Forklift Ⓥ » Thu Jul 03, 2014 5:27 pm

MONDAY 30th JUNE

TEMPERATURE: 10º F

SHORT RUN, FAST LOOP AROUND AVONHEAD PARK

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PLANNED RUN: EASY RUN TO THE PARK / 1 x FAST LAP / COMFORTABLE PACE BACK HOME
SHOES: BROOKS 'GHOST'
INTENSITY: 6.5/10

MP3:

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Marillion - Live, Latin tour

BLOCK #1 (WARM-UP)

TIME: 15:55
DIST: 3.2km
AVE PCE: 4.58'/km

BLOCK #2 (1/2 MARATHON PACE)

TIME: 06:48
DIST: 1.587km
AVE PCE: 4.17'/km

BLOCK #3 (COOL-DOWN)

TIME: 08:49
DIST: 1.959km
AVE PCE: 4.30'/km


TOTAL DIST: 6.747km
TIME: 31:33
AVE PCE: 4.40'/km

CALORIES: 499 (948cal/hr)

MIN ALT: -7ft
MAX ALT: 141ft


** A nice short run, really felt good to open it up around the park. Big difference from a month or so ago where running averaging a 4.40'/km pace would feel pretty tough ~ not anymore :)
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Re: MY LOG: Training for a 1.30 half marathon

#163 Postby Mini Forklift Ⓥ » Thu Jul 03, 2014 5:34 pm

WEDNESDAY 2nd JULY

WEATHER CONDITIONS:
2°F, HEADWIND FOR FIRST 6km THEN RAIN & A CROSSWIND

ATTEMPT AT PB FOR MY REGULAR GRAYS ROAD LOOP

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RUN: AGGRESSIVE
SHOES: BROOKS 'GHOST'
INTENSITY: 9/10

MP3:

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*1km WARMUP ~ 5:21*

DIST: 11.63m
TIME: 51:43

CALORIES: 881 (1,022cal/hr)

MIN ALT: 59ft
MAX ALT: 190ft

AVE SPD: 13.49kph
AVE PCE: 4.26'/km
MAX SPD: 19.08kph
MAX PCE: 3.08'/km


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** This was a tough run due to the conditions but really happy with it. The headwind on the way out took a bit more out of me which I noticed coming into the final few km's, I had to dig deep to finish fast and strong. Shaved nearly 2mins off my previous PB so I think this one will stand for a while !!
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Re: MY LOG: Training for a 1.30 half marathon

#164 Postby mrbear666 » Fri Jul 04, 2014 3:18 pm

yo MF hows things with you? havent spoken for a while :D
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Re: MY LOG: Training for a 1.30 half marathon

#165 Postby esqinchi » Sun Aug 31, 2014 7:52 am

Hey mate, been a while. How have you been? Training? The store? Family?


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