Mini Forklift Posted April 10, 2014 Author Share Posted April 10, 2014 THURSDAY 10th APRIL RUN TYPE: UNFORCED TEMPOSHOES: BROOKS 'GHOST'INTENSITY: 6/10 POST-RUN BW: 130.24lb MP3: http://www.marillion.com/prodimages//prod/1343.jpg DIST: 11.83kmTIME: 56:17 CALORIES: 902 (961cal/hr) AVE SPD: 12.61kphAVE PCE: 4.45min/kmMAX SPD: 17.32kphMAX PCE: 3.27min/km Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 12, 2014 Author Share Posted April 12, 2014 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: 4kmInterval #1: 1.5km*short recovery 2-4mins*Interval #2: 1.5kmCool 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. Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 12, 2014 Author Share Posted April 12, 2014 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 http://www.theironden.com/forum/images/smilies/ranger.gif Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 12, 2014 Author Share Posted April 12, 2014 SATURDAY 12th APRIL RUN TYPE: MAX PACE INTERVALSSHOES: BROOKS 'GHOST'INTENSITY: 9/10 WARM UPDIST: 4.432kmTIME: 24:14AVE SPD: 10.97kphAVE PCE: 5.28min/km INTERVAL #1DIST: 1.251kmTIME: 5:11AVE SPD: 14.45kphAVE PCE: 4.09min/kmMAX SPD: 17.48kphMAX PCE: 3.25min/km INTERVAL #2DIST: 1.075kmTIME: 4:12AVE SPD: 15.32kphAVE PCE: 3.54min/kmMAX SPD: 17.65kphMAX PCE: 3.23min/km COOL DOWNDIST: 5.062kmTIME: 25:02AVE SPD: 12.13kphAVE PCE: 4.56min/kmMAX SPD: 16.67kphMAX PCE: 3.35min/km TOTAL TIME: 58:41TOTAL DIST: 11.82CALORIES: 908 (928cal/hr) Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 13, 2014 Author Share Posted April 13, 2014 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 Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 15, 2014 Author Share Posted April 15, 2014 TUESDAY 15th APRIL RUN TYPE: EASY w LAST 500m RAN AT TEMPOSHOES: BROOKS 'GHOST'INTENSITY: 3/10 MP3: http://s.pixogs.com/image/R-150-2039411-1388926521-3264.jpeg DIST: 13.65kmTIME: 1.11:00 CALORIES: 1070 (904cal/hr) AVE SPD: 11.53kphAVE PCE: 5.12min/kmMAX SPD: 16.76kphMAX PCE: 3.34min/km Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 16, 2014 Author Share Posted April 16, 2014 THURSDAY 17th APRIL RUN TYPE: COMFORTABLE FASTED w LAST 1,000m RAN AT TEMPOSHOES: BROOKS 'GHOST'INTENSITY: 6/10 PRE-RUN BODYWEIGHT: 130.68POST-RUN BODYWEIGHT: 129.98 *PB* MP3: http://upload.wikimedia.org/wikipedia/en/d/de/Album_a_good_day_by_priscilla_ahn.jpg DIST: 5.8kmTIME: 26:41 CALORIES: 342 AVE SPD: 13.05kphAVE 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 Link to comment Share on other sites More sharing options...
esqinchi Posted April 16, 2014 Share Posted April 16, 2014 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? Link to comment Share on other sites More sharing options...
John V Posted April 17, 2014 Share Posted April 17, 2014 I love Sri Chinmoy. His one arm press feat impressed me tremendously. "Love is sweet, devotion is sweeter, surrender is sweetest." Sri Chinmoy Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 18, 2014 Author Share Posted April 18, 2014 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 I love Sri Chinmoy. His one arm press feat impressed me tremendously. "Love is sweet, devotion is sweeter, surrender is sweetest." Sri ChinmoyThanks 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. Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 18, 2014 Author Share Posted April 18, 2014 FRIDAY 18th APRIL RUN TYPE: TREADMILLSHOES: BROOKS 'GHOST'INTENSITY: 5/10 MP3: http://upload.wikimedia.org/wikipedia/en/1/1d/TransAtlanticBridgeAcrossForever.jpg "Probably one of the best albums ever to be committed to tape." DIST: 17.24kmTIME: 1.30:00 AVE SPD: 11.5kphAVE PCE: 5.13min/kmMAX SPD: 14kphMAX PCE: 4.17min/km Link to comment Share on other sites More sharing options...
vegan_rossco Posted April 19, 2014 Share Posted April 19, 2014 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! Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 19, 2014 Author Share Posted April 19, 2014 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! 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 Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 19, 2014 Author Share Posted April 19, 2014 SUNDAY 20th APRIL RUN TYPE: COMFORTABLESHOES: BROOKS 'GHOST'INTENSITY: 4/10 POST-RUN BW: 130.68 MP3: http://upload.wikimedia.org/wikipedia/en/0/04/TransAtlanticLiveInAmerica.jpg DIST: 11.53kmTIME: 55:48 CALORIES: 895 (962cal/hr) AVE SPD: 12.4kphAVE PCE: 4.50min/kmMAX SPD: 19.72kphMAX PCE: 3.02min/km Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 22, 2014 Author Share Posted April 22, 2014 TUESDAY 22nd APRIL RUN TYPE: ULTRA PACE w LAST 500m VERY HARDSHOES: BROOKS 'GHOST'INTENSITY: 3/10 POST-RUN BW: 130.68 MP3: http://covers.mp3million.com/0664120/200/Chickenfoot%20-%20LV.jpg DIST: 22.31kmTIME: 2.01:41 CALORIES: 1,640 (808cal/hr) AVE SPD: 11kphAVE PCE: 5.27min/kmMAX SPD: 20.32kphMAX PCE: 2.57min/km Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 23, 2014 Author Share Posted April 23, 2014 WEDNESDAY 23rd APRIL RUN TYPE: SHORT COMFORTABLESHOES: BROOKS 'GHOST'INTENSITY: 5/10 POST-RUN BW: 128.92 MP3: http://www.marillion.com/prodimages//prod/1416.jpg DIST: 5.29kmTIME: 26:11 CALORIES: 382 (875cal/hr) AVE SPD: 12.11kphAVE PCE: 4.57min/kmMAX SPD: 14.98kphMAX PCE: 4.00min/km ** Didn't feel like I had much gas in the tank this morning, the 'turbo button' that I can normally apply wasn't working !! Guessing from my bodyweight I might be a little dehydrated, so will take in a few more calories and fluids throughout the day Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 23, 2014 Author Share Posted April 23, 2014 So all I have left is two 60min runs tomorrow (morning & evening) and then that's it until the race Friday and Saturday will be a chance for me to rest and recover before the early race start on Sunday morning. Have never raced a 50km before so I am really looking forward to it. My plan is to go out at around a 5'27"km pace and hold that ~ the splits I am aiming for are: 5km: 27.3010km: 54.3021km: 1.55.0042km: 3.52.00 If I can get to the 42km mark inside 4hrs I should be on track to finish up around 4.40 for the 50km. Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 24, 2014 Author Share Posted April 24, 2014 THURSDAY 24th APRIL RUN #1 RUN TYPE: COMFORTABLE w LAST 3km RAN AT TEMPOSHOES: BROOKS 'GHOST'INTENSITY: 6.5/10 PRE-RUN BW: 130.68POST-RUN BW: 129.8 MP3: http://musicimage.xboxlive.com/catalog/music.52985D07-0100-11DB-89CA-0019B92A3933/image?locale=en-NZ&w=180&h=180 DIST: 11.62kmTIME: 57:12 CALORIES: 891 (934cal/hr) AVE SPD: 12.19kphAVE PCE: 4.55min/kmMAX SPD: 18.11kphMAX PCE: 3.18min/km ** Great little run this morning, what a difference a day and some good food can make. Felt strong, threw a few intervals in along the way with no issues recovering from the change of pace. I am excited for what this weekend has to offer Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 24, 2014 Author Share Posted April 24, 2014 THURSDAY 24th APRIL RUN #2 RUN TYPE: COMFORTABLE, FASTER THAN THIS MORNING BUT FELT EASIER ?!SHOES: BROOKS 'GHOST'INTENSITY: 5/10 PRE-RUN BW: 132POST-RUN BW: 131.12 MP3: http://covers.mp3million.com/0763761/200/The%20Hoax%20-%20Big%20City%20Blues.jpg DIST: 9.72kmTIME: 46:10 AVE SPD: 12.63kphAVE PCE: 4.45min/km ** Left my GPS watch at work so I had to work out my route distance using Mapometer. Right time to start unwinding ~ food and a beer me-thinks... Link to comment Share on other sites More sharing options...
vegan_rossco Posted April 24, 2014 Share Posted April 24, 2014 Not long till your race then matey! Does your diet change that much when preparing for runs? Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 25, 2014 Author Share Posted April 25, 2014 Not long till your race then matey! Does your diet change that much when preparing for runs?Nearly there, I hate the waiting part of it. Diet doesn't change much for running but it does change a fair bit for lifting as I usually need to drop weight to make the class. Nothing major though, just swapping out heavier foods for lighter ones and manipulating my water intake. Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 25, 2014 Author Share Posted April 25, 2014 Just heard that the fiance of my wifes' cousin had a heart attack while training this morning, she's flying over to France to be with him. Fingers crossed he will pull through, he has been put in an induced coma for the next 48 hours. http://static2.stuff.co.nz/1398395486/699/9978699.jpg http://www.stuff.co.nz/sport/other-sports/9978689/Christchurch-based-triathlete-suffers-heart-attack Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 25, 2014 Author Share Posted April 25, 2014 My dinners from the last three evenings... Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 26, 2014 Author Share Posted April 26, 2014 Kids are finally up to bed for the night, just got back from a nice four course meal with my wife which is something we hardly ever get the chance to do. Bag is all packed and I am feeling ready to run, looking forward to it. Early start in the morning as I have to be at Hagley park to sign on by 6.30am ~ race starts at 7am. Bring it on... hopefully just under 5hrs of not too much pain Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 27, 2014 Author Share Posted April 27, 2014 The race went pretty well, I got 5th overall. Back for the awards ceremony in a few hours, wasn't as hard as I had imagined it would be SPLITS 5km: 27:3010km: 56:0020km: 1.52.0030km: 2.50.0042.2km: 3.55:0050km: 4.45:21 CALORIES: 2,993 (624cal/hr)AVE SPD: 10.51kphAVE PCE: 5.42min/kmMAX SPD: 15.54kphMAX PCE: 3.51min/km OFFICIAL RESULTS: http://nz.srichinmoyraces.org/chch100k2014 Link to comment Share on other sites More sharing options...
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