Training for my first 100km mountain race, Jan 2016

[Mini Forklift Ⓥ]

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?

[Mini Forklift Ⓥ]

WEIGHTS: GENERAL UPPER BODY

B.BELL MILITARY PRESS
BAR x 12
55 x 10
55 x 10

D.BELL CHEST PRESS
35 x 12
44 x 10
53 x 8

SUPERSET

D.BELL FLYES
20 x 10
20 x 10
20 x 10

EZ B.BELL CURLS
55 x 10
55 x 10
66 x 10

SUPERSET

1 x ARM PREACHER CURLS
13 x 10
13 x 10
15 x 8

TREADMILL

RUN: CONTROLLED INCREASING-TEMPO SESSION
SHOES: BROOKS 'GHOST'
INTENSITY: 6/10

MP3:



5mins @ 6kph
10mins @ 11kph
10mins @ 12kph
10mins @ 13kph
10mins @ 14kph

TIME: 45:00
DIST: 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)

[Mini Forklift Ⓥ]

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.

[Mini Forklift Ⓥ]

WEIGHTS

D.BELL SHOULDER PRESS
22 x 12
31 x 10
35 x 9

SUPERSET

D.BELL CHEST PRESS
39 x 12
56 x 10
55 x 8

LIFEFITNESS PEC DECK
88 x 10
88 x 10

SUPERSET

CG PRESSUPS (ON EDGE OF BENCH)
15
​15


RUNNING

RUN: FASTED MORNING RUN WITH OUR FRANCHISE SERVICES MANAGER
SHOES: BROOKS 'GHOST'
INTENSITY: 2/10

TIME: 30:00
DIST: 5km


** a nice easy run around Auckland airport at 6.30am. We both headed out straight after the workout

[Mini Forklift Ⓥ]

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

[Mini Forklift Ⓥ]

TUESDAY 3rd JUNE

GRAYS RD AIRPORT LOOP

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

PRE-RUN BW: 132.44
POST-RUN BW: 130.68

MP3:



DIST: 11.7km
TIME: 55:01

CALORIES: 959

TOT ASC: 275ft
AVE SPD: 12.77kph
AVE PCE: 4.42'/km
MAX SPD: 21.56kph
MAX 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 !!

[Mini Forklift Ⓥ]

WEDNESDAY 4th JUNE

HEAVY LEGS, SHIT RUN

RUN: WAS MEANT TO BE INTERVALS...
SHOES: BROOKS 'GHOST'
INTENSITY: ZERO

PRE-RUN BW: 132.88
POST-RUN BW: 132.88

MP3:



DIST: 6.41km
TIME: 31:17

CALORIES: 525

AVE SPD: 12.29kph
AVE PCE: 4.52'/km
MAX SPD: 19.46kph
MAX 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

[Mini Forklift Ⓥ]

SUNDAY 8th JUNE

GRAYS ROAD, AIRPORT ROUTE

RUN: EASY SUNDAY MORNING
SHOES: BROOKS 'GHOST'
INTENSITY: 3/10

MP3:



DIST: 11.72km
TIME: 57:33

CALORIES: 928 (967cal/hr)

AVE SPD: 12.21kph
AVE PCE: 4.54'/km
MAX SPD: 16.83kph
MAX PCE: 3.33'/km

[Mini Forklift Ⓥ]

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.

[Mini Forklift Ⓥ]

WEDNEDAY 11th JUNE

McLeans Island (short route)



RUN: MARATHON PACE
SHOES: BROOKS 'GHOST'
INTENSITY: 5.5/10

MP3:



DIST: 19.51km
TIME: 1.37:00

CALORIES: 1,486 (917cal/hr)

AVE SPD: 12.05kph
AVE PCE: 4.58'/km
MAX SPD: 17.5kph
MAX 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

[Mini Forklift Ⓥ]

[Mini Forklift Ⓥ]

SUNDAY 15th JUNE

AIRPORT ROUTE

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

MP3:



DIST: 11.6km
TIME: 56:20

CALORIES: 874 (930cal/hr)

AVE SPD: 12.32kph
AVE PCE: 4.52'/km
MAX SPD: 15.93kph
MAX PCE: 3.45'/km

[Mini Forklift Ⓥ]

Article in the new Winter edition of 'Vegetarian Living NZ' magazine...

[Mini Forklift Ⓥ]

WEDNESDAY 18th JUNE

WEIGHTS: UPPER BODY CIRCUIT

INC. D.BELL CHEST PRESS
31 x 12
40 x 12
44 x 10

CONVENTIONAL DL's
110 x 12
132 x 10
132 x 10

CG PULLUPS
8
8
8

FRONT PLATE RAISES
22 x 12
22 x 12
33 x 10

TREADMILL

RUN: EASY
SHOES: BROOKS 'GHOST'
INTENSITY: 3/10

MP3:



TIME: 22:30
DIST: 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

[Strongisbeautiful]

Article in the new Winter edition of 'Vegetarian Living NZ' magazine...

Great article!