Training for my first 100km mountain race, Jan 2016

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Mini Forklift Ⓥ
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THURSDAY 10th APRIL

#76 Postby Mini Forklift Ⓥ » Wed Apr 09, 2014 7:08 pm

THURSDAY 10th APRIL

RUN TYPE: UNFORCED TEMPO
SHOES: BROOKS 'GHOST'
INTENSITY: 6/10

POST-RUN BW: 130.24lb

MP3:

Image

DIST: 11.83km
TIME: 56:17

CALORIES: 902 (961cal/hr)

AVE SPD: 12.61kph
AVE PCE: 4.45min/km
MAX SPD: 17.32kph
MAX PCE: 3.27min/km
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Re: My log: Training for a sub 3.30 marathon

#77 Postby Mini Forklift Ⓥ » Fri Apr 11, 2014 11:12 pm

Late on Saturday afternoon right now, feeling good and legs are ready for a hammering. Just getting ready to head out for a couple of max pace intervals for somewhere around a 10-12km total run (my watch will take care of all the numbers). It should look something like this:


Warm up: 4km
Interval #1: 1.5km
*short recovery 2-4mins*
Interval #2: 1.5km
Cool down: 4km


I'm running out to the back of the airport, one of my favourite routes that I run at least a few times every week. There's a long flat section I'm guessing to be about 1.5km where I'm going to start doing more speedwork, it's the perfect stretch of road for developing speed/speed-endurance. Will post up the session later tonight MF.
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Mini Forklift Ⓥ
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Re: My log: Training for a sub 3.30 marathon

#78 Postby Mini Forklift Ⓥ » Fri Apr 11, 2014 11:46 pm

Mini Forklift Ⓥ wrote:I'm running out to the back of the airport, one of my favourite routes that I run at least a few times every week. There's a long flat section I'm guessing to be about 1.5km where I'm going to start doing more speedwork, it's the perfect stretch of road for developing speed/speed-endurance. Will post up the session later tonight MF.


And here it is, the fastest road in Christchurch Image
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Mini Forklift Ⓥ
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SATURDAY 12th APRIL

#79 Postby Mini Forklift Ⓥ » Sat Apr 12, 2014 3:12 am

SATURDAY 12th APRIL

RUN TYPE: MAX PACE INTERVALS
SHOES: BROOKS 'GHOST'
INTENSITY: 9/10

WARM UP
DIST: 4.432km
TIME: 24:14
AVE SPD: 10.97kph
AVE PCE: 5.28min/km

INTERVAL #1
DIST: 1.251km
TIME: 5:11
AVE SPD: 14.45kph
AVE PCE: 4.09min/km
MAX SPD: 17.48kph
MAX PCE: 3.25min/km

INTERVAL #2
DIST: 1.075km
TIME: 4:12
AVE SPD: 15.32kph
AVE PCE: 3.54min/km
MAX SPD: 17.65kph
MAX PCE: 3.23min/km

COOL DOWN
DIST: 5.062km
TIME: 25:02
AVE SPD: 12.13kph
AVE PCE: 4.56min/km
MAX SPD: 16.67kph
MAX PCE: 3.35min/km


TOTAL TIME: 58:41
TOTAL DIST: 11.82
CALORIES: 908 (928cal/hr)
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Mini Forklift Ⓥ
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Re: My log: Training for a sub 3.30 marathon

#80 Postby Mini Forklift Ⓥ » Sun Apr 13, 2014 5:10 am

Just entered a 50km race that's coming up on Sunday 27th April.

7am start, should be fun MF.


http://nz.srichinmoyraces.org/100km-race
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TUESDAY 15th APRIL

#81 Postby Mini Forklift Ⓥ » Mon Apr 14, 2014 8:45 pm

TUESDAY 15th APRIL

RUN TYPE: EASY w LAST 500m RAN AT TEMPO
SHOES: BROOKS 'GHOST'
INTENSITY: 3/10

MP3:

Image

DIST: 13.65km
TIME: 1.11:00

CALORIES: 1070 (904cal/hr)

AVE SPD: 11.53kph
AVE PCE: 5.12min/km
MAX SPD: 16.76kph
MAX PCE: 3.34min/km
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THURSDAY 17th APRIL

#82 Postby Mini Forklift Ⓥ » Wed Apr 16, 2014 5:18 pm

THURSDAY 17th APRIL

RUN TYPE: COMFORTABLE FASTED w LAST 1,000m RAN AT TEMPO
SHOES: BROOKS 'GHOST'
INTENSITY: 6/10

PRE-RUN BODYWEIGHT: 130.68
POST-RUN BODYWEIGHT: 129.98

*PB*

MP3:

Image

DIST: 5.8km
TIME: 26:41

CALORIES: 342

AVE SPD: 13.05kph
AVE PCE: 4.36min/km

** My GPS watch battery was flat this morning so just had to make do without, hence there being a little less data than normal :roll:
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esqinchi
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Re: MY LOG: Sri Chinmoy 50km race, 27th April

#83 Postby esqinchi » Wed Apr 16, 2014 6:17 pm

Hey bud, what kind of scale do you use that you can get such an accurate weigh-in? Does it handle other biometrics like water, body-fat, etc?

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John V
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Re: MY LOG: Sri Chinmoy 50km race, 27th April

#84 Postby John V » Thu Apr 17, 2014 7:16 am

I love Sri Chinmoy. His one arm press feat impressed me tremendously.
"Love is sweet, devotion is sweeter, surrender is sweetest." Sri Chinmoy
an evolving primate

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Re: MY LOG: Sri Chinmoy 50km race, 27th April

#85 Postby Mini Forklift Ⓥ » Fri Apr 18, 2014 3:59 am

esqinchi wrote:Hey bud, what kind of scale do you use that you can get such an accurate weigh-in? Does it handle other biometrics like water, body-fat, etc?

I just have a Tanita scale that does do all the bodyfat reading, water, muscle etc but TBH I don't really give it much credit with it's accuracy. It is however pretty darn accurate with bodyweight :wink:

John V wrote:I love Sri Chinmoy. His one arm press feat impressed me tremendously.
"Love is sweet, devotion is sweeter, surrender is sweetest." Sri Chinmoy

Thanks for checking in John, I agree with you completely. Such an amazing individual ~ just imagine what our world could be like with more people like him MF.
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Mini Forklift Ⓥ
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FRIDAY 18th APRIL

#86 Postby Mini Forklift Ⓥ » Fri Apr 18, 2014 4:11 am

FRIDAY 18th APRIL

RUN TYPE: TREADMILL
SHOES: BROOKS 'GHOST'
INTENSITY: 5/10

MP3:

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"Probably one of the best albums ever to be committed to tape."

DIST: 17.24km
TIME: 1.30:00

AVE SPD: 11.5kph
AVE PCE: 5.13min/km
MAX SPD: 14kph
MAX PCE: 4.17min/km
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Re: MY LOG: Sri Chinmoy 50km race, 27th April

#87 Postby vegan_rossco » Fri Apr 18, 2014 11:56 pm

I hope you're spoiling your girls this easter mate :) I'm taking a break this weekend from training and posting so in case I don't get a chance to talk to you have an awesome easter! :D
klaatu21 wrote:sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
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Re: MY LOG: Sri Chinmoy 50km race, 27th April

#88 Postby Mini Forklift Ⓥ » Sat Apr 19, 2014 3:33 pm

vegan_rossco wrote:I hope you're spoiling your girls this easter mate :) I'm taking a break this weekend from training and posting so in case I don't get a chance to talk to you have an awesome easter! :D

You too mate, have a good one !!

Didn't train yesterday, took them chestnut picking which was something different. They really enjoyed it, now I'll be able to teach them how to dry them out and get them ready for eating :)


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SUNDAY 20th APRIL

#89 Postby Mini Forklift Ⓥ » Sat Apr 19, 2014 6:34 pm

SUNDAY 20th APRIL

RUN TYPE: COMFORTABLE
SHOES: BROOKS 'GHOST'
INTENSITY: 4/10

POST-RUN BW: 130.68

MP3:

Image

DIST: 11.53km
TIME: 55:48

CALORIES: 895 (962cal/hr)

AVE SPD: 12.4kph
AVE PCE: 4.50min/km
MAX SPD: 19.72kph
MAX PCE: 3.02min/km
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TUESDAY 22nd APRIL

#90 Postby Mini Forklift Ⓥ » Mon Apr 21, 2014 8:23 pm

TUESDAY 22nd APRIL

RUN TYPE: ULTRA PACE w LAST 500m VERY HARD
SHOES: BROOKS 'GHOST'
INTENSITY: 3/10

POST-RUN BW: 130.68

MP3:

Image

DIST: 22.31km
TIME: 2.01:41

CALORIES: 1,640 (808cal/hr)

AVE SPD: 11kph
AVE PCE: 5.27min/km
MAX SPD: 20.32kph
MAX PCE: 2.57min/km
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