Mini Forklift Posted May 17, 2014 Author Share Posted May 17, 2014 Looking forward to a hard and fast 20+km run tonight as I haven't been able to run for a few days (work, looking after the girls etc)... Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 19, 2014 Author Share Posted May 19, 2014 SUNDAY 18th MAY GRAYS RD AIRPORT LOOP (LONGER VERSION) RUN: COMFORTABLESHOES: BROOKS 'GHOST'INTENSITY: 5/10 PRE-RUN BW: 134.2POST-RUN BW: 135.52 MP3: http://covers.mp3million.com/1025344/200/Transatlantic%20-%20Kaleidoscope%20CD2.jpg DIST: 15.5kmTIME: 1.14:00 CALORIES: 1,186 (962cal/hr) AVE SPD: 12.57kphAVE PCE: 4.46min/kmMAX SPD: 15.04kphMAX PCE: 3.59min/km ** A good, strong run considering the temperature was below zero Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 21, 2014 Author Share Posted May 21, 2014 WEIGHTS: GENERAL UPPER BODY PAUSED BENCHBAR x 1588 x 10110 x 8121 x 8 HAMMER STRENGTH INCLINE PRESS22PS x 1033PS x 1044PS x 10 CG EZ B.BELL MILITARY PRESS55 x 1055 x 1066 x 10 RUN HAGLEY PARK RUN: EASYSHOES: BROOKS 'GHOST'INTENSITY: 4/10 PRE-RUN BW: 132.44POST-RUN BW: 131.56 MP3: http://covers.mp3million.com/0573034/200/Transatlantic%20-%20More%20Never%20Is%20Enough%20CD1.jpg DIST: 6.65kmTIME: 32:15 CALORIES: 427 (794cal/hr) AVE SPD: 12.37kphAVE PCE: 4.51min/kmMAX SPD: 16.17kphMAX PCE: 3.42min/km ** Really easy run, hope to get out again tonight for a harder & longer session Link to comment Share on other sites More sharing options...
esqinchi Posted May 21, 2014 Share Posted May 21, 2014 Hey mate, looks like you are mixing up your training again - and hitting some weights. How are you feeling? Little DOMS? haha How's the shop doing? Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 23, 2014 Author Share Posted May 23, 2014 Thanks Chris. No I have been lucky, no DOMS at all from the weights which was not what I was expecting. The shop is doing really well, have actually just had to advertise for another staff member as it's picked up that much I need another person to help on the shop floor. Brilliant! Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 23, 2014 Author Share Posted May 23, 2014 I'm coming to the end of my recovery period now, the real block of training towards the half starts at the beginning of June. I think I am in a good place: my CV base is not too bad, I can comfortably hold 4.30/km pace for well over 10km and I am feeling fit, rested and healthy. I think adding in the weights along with getting back up in the hills for some hard 'grunt' sessions will see me right. Quality, consistent and hard training sessions should ensure a fast half marathon ~ one that will put me towards the 1hr30 mark. I'll know as I continue onwards but the numbers don't lie; I'm a firm believer that the proof of achieving your goal with running lies in ones' training stats. ... Oh, and here's why I want to get back up into the hills... Because that is about 20mins drive away from my house Link to comment Share on other sites More sharing options...
esqinchi Posted May 23, 2014 Share Posted May 23, 2014 Thanks Chris. No I have been lucky, no DOMS at all from the weights which was not what I was expecting. The shop is doing really well, have actually just had to advertise for another staff member as it's picked up that much I need another person to help on the shop floor. Brilliant! Congrats on the business progress mate! Always tough in the first year, but looks like you are doing well! Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 23, 2014 Author Share Posted May 23, 2014 Cheers Chris! Just did an easy early morning run this morning, 12.2km at a consistent 4.46/km pace (think it took me around 58mins). Will write up later when I have more time MF. Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 24, 2014 Author Share Posted May 24, 2014 SATURDAY 24th MAY AIRPORT LOOP RUN: EASYSHOES: BROOKS 'GHOST'INTENSITY: 3/10 BW: 132 MP3: http://www.marillion.com/prodimages//prod/1473.jpg DIST: 12.2kmTIME: 58:15 CALORIES: 924 (950cal/hr) AVE SPD: 12.57kphAVE PCE: 4.46min/kmMAX SPD: 15.2kphMAX PCE: 3.56min/km ** A nice and easy early morning run Link to comment Share on other sites More sharing options...
mrbear666 Posted May 25, 2014 Share Posted May 25, 2014 yo Mf hows things pal? nice pics, how high is that mountain? gotta get myself to new zealand one day! you doing any weights at all now or just running? hope your weekend was a gdun! Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 25, 2014 Author Share Posted May 25, 2014 yo Mf hows things pal? nice pics, how high is that mountain? gotta get myself to new zealand one day! you doing any weights at all now or just running? hope your weekend was a gdun!Not sure how high it is, but I would think it's a few thousand feet at least !! Yeah, just started back on the weights. Weak as a ferret but hey, strength isn't my goal right now (for once). Just using it to complement my running and I'm sure it won't do any harm in getting those looks off the ladeeeez Weekend was great thanks, how about yours? Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 25, 2014 Author Share Posted May 25, 2014 WEIGHTS: GENERAL UPPER BODY B.BELL MILITARY PRESSBAR x 1255 x 1055 x 10 D.BELL CHEST PRESS35 x 1244 x 1053 x 8 SUPERSET D.BELL FLYES20 x 1020 x 1020 x 10 EZ B.BELL CURLS55 x 1055 x 1066 x 10 SUPERSET 1 x ARM PREACHER CURLS13 x 1013 x 1015 x 8 TREADMILL RUN: CONTROLLED INCREASING-TEMPO SESSIONSHOES: BROOKS 'GHOST'INTENSITY: 6/10 MP3: http://upload.wikimedia.org/wikipedia/en/thumb/c/cc/Rockdustlightstar.jpg/220px-Rockdustlightstar.jpg 5mins @ 6kph10mins @ 11kph10mins @ 12kph10mins @ 13kph10mins @ 14kph TIME: 45:00DIST: 8.81km ** Treadmill felt good, even the final 10mins was pretty comfortable even though I was running at a decent clip (14kph = 1hr30 half marathon pace) Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 26, 2014 Author Share Posted May 26, 2014 Off up to Auckland for two days for a business conference, so I'm picking I won't have much time to log in and post. I do plan to go for a run and make use of the hotel gym while I'm up there though! Will fill in the gaps when I get back on Thursday MF. Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 31, 2014 Author Share Posted May 31, 2014 WEIGHTS D.BELL SHOULDER PRESS22 x 1231 x 1035 x 9 SUPERSET D.BELL CHEST PRESS39 x 1256 x 1055 x 8 LIFEFITNESS PEC DECK88 x 1088 x 10 SUPERSET CG PRESSUPS (ON EDGE OF BENCH)1515 RUNNING RUN: FASTED MORNING RUN WITH OUR FRANCHISE SERVICES MANAGERSHOES: BROOKS 'GHOST'INTENSITY: 2/10 TIME: 30:00DIST: 5km ** a nice easy run around Auckland airport at 6.30am. We both headed out straight after the workout Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 31, 2014 Author Share Posted May 31, 2014 This week has been a deliberately easy week of not much, I start my training for the Sri Chinmoy half marathon tomorrow with the race being mid-September. My new watch arrived in the mail this morning so will head out tonight to give it a test run. Looks pretty badass though... and it has more features than I'll know what to do with TIMEX RUN TRAINER 2.0 Link to comment Share on other sites More sharing options...
Mini Forklift Posted June 3, 2014 Author Share Posted June 3, 2014 TUESDAY 3rd JUNE GRAYS RD AIRPORT LOOP RUN: COMFORTABLE TEMPOSHOES: BROOKS 'GHOST'INTENSITY: 6.5/10 PRE-RUN BW: 132.44POST-RUN BW: 130.68 MP3: http://covers.mp3million.com/0745637/200/Virgil%20Donati%20-%20In%20This%20Life.jpg DIST: 11.7kmTIME: 55:01 CALORIES: 959 TOT ASC: 275ftAVE SPD: 12.77kphAVE PCE: 4.42'/kmMAX SPD: 21.56kphMAX PCE: 2.47'/km ** Not exactly sure where I lost time in this run, I thought I would have been sub 53mins as my pace was solid the whole way. Last couple of km's I ran at 4.15' /km pace ~ the whole run felt pretty good tonight. I don't think I have ever ran over 20kph either !! Link to comment Share on other sites More sharing options...
Mini Forklift Posted June 7, 2014 Author Share Posted June 7, 2014 WEDNESDAY 4th JUNE HEAVY LEGS, SHIT RUN RUN: WAS MEANT TO BE INTERVALS...SHOES: BROOKS 'GHOST'INTENSITY: ZERO PRE-RUN BW: 132.88POST-RUN BW: 132.88 MP3: http://covers.mp3million.com/1030273/200/Pat%20Metheny%20Unity%20Group%20-%20Kin.jpg DIST: 6.41kmTIME: 31:17 CALORIES: 525 AVE SPD: 12.29kphAVE PCE: 4.52'/kmMAX SPD: 19.46kphMAX PCE: 3.05'/km ** Just had nothing in me tonight at all so ended up cutting the run short and turning back home. Felt like walking but I didn't Link to comment Share on other sites More sharing options...
Mini Forklift Posted June 7, 2014 Author Share Posted June 7, 2014 SUNDAY 8th JUNE GRAYS ROAD, AIRPORT ROUTE RUN: EASY SUNDAY MORNINGSHOES: BROOKS 'GHOST'INTENSITY: 3/10 MP3: http://www.marillion.com/prodimages//prod/1473.jpg DIST: 11.72kmTIME: 57:33 CALORIES: 928 (967cal/hr) AVE SPD: 12.21kphAVE PCE: 4.54'/kmMAX SPD: 16.83kphMAX PCE: 3.33'/km Link to comment Share on other sites More sharing options...
Mini Forklift Posted June 11, 2014 Author Share Posted June 11, 2014 Had a couple of days rest as I've had a spot of bronchitis so was happy to get out this morning and dodge the rain. Will write up later this afternoon, but ran 19.5km in 1hr37. Link to comment Share on other sites More sharing options...
Mini Forklift Posted June 11, 2014 Author Share Posted June 11, 2014 WEDNEDAY 11th JUNE McLeans Island (short route) http://www.veganbodybuilding.com/forum/download/file.php?id=3554 RUN: MARATHON PACESHOES: BROOKS 'GHOST'INTENSITY: 5.5/10 MP3: http://www.marillion.com/prodimages//prod/1466.jpg DIST: 19.51kmTIME: 1.37:00 CALORIES: 1,486 (917cal/hr) AVE SPD: 12.05kphAVE PCE: 4.58'/kmMAX SPD: 17.5kphMAX PCE: 3.25'/km ** Not a terrible run by any stretch, but legs definitely felt a bit heavy and I could feel that I wasn't running at 100% due to the remains of the bronchitis Link to comment Share on other sites More sharing options...
Mini Forklift Posted June 13, 2014 Author Share Posted June 13, 2014 Link to comment Share on other sites More sharing options...
Mini Forklift Posted June 15, 2014 Author Share Posted June 15, 2014 SUNDAY 15th JUNE AIRPORT ROUTE RUN: COMFORTABLESHOES: BROOKS 'GHOST'INTENSITY: 5.5/10 MP3: http://www.marillion.com/prodimages//prod/1466.jpg DIST: 11.6kmTIME: 56:20 CALORIES: 874 (930cal/hr) AVE SPD: 12.32kphAVE PCE: 4.52'/kmMAX SPD: 15.93kphMAX PCE: 3.45'/km Link to comment Share on other sites More sharing options...
Mini Forklift Posted June 17, 2014 Author Share Posted June 17, 2014 Article in the new Winter edition of 'Vegetarian Living NZ' magazine... Link to comment Share on other sites More sharing options...
Mini Forklift Posted June 18, 2014 Author Share Posted June 18, 2014 WEDNESDAY 18th JUNE WEIGHTS: UPPER BODY CIRCUIT INC. D.BELL CHEST PRESS31 x 1240 x 1244 x 10 CONVENTIONAL DL's110 x 12132 x 10132 x 10 CG PULLUPS888 FRONT PLATE RAISES22 x 1222 x 1233 x 10 TREADMILL RUN: EASYSHOES: BROOKS 'GHOST'INTENSITY: 3/10 MP3: http://covers.mp3million.com/0745637/200/Virgil%20Donati%20-%20In%20This%20Life.jpg TIME: 22:30DIST: 4.52km INTERVALS (on road, not treadmill) RECOVERY #1:TIME: 1:52 INTERVAL #1:TIME: 1:18 (over 337m)PACE: 3.51'/km / 15.52kph RECOVERY #2:TIME: 1:57 INTERVAL #2:TIME: 1:16 (over 347m)PACE: 3.40'/km / 16.34kph RECOVERY #3:TIME: 2:08 INTERVAL #3:TIME: 1:17 (over 329m)PACE: 3.54'/km / 15.34kph Link to comment Share on other sites More sharing options...
Strongisbeautiful Posted June 18, 2014 Share Posted June 18, 2014 Article in the new Winter edition of 'Vegetarian Living NZ' magazine... Great article! Link to comment Share on other sites More sharing options...
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