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Re: MY LOG: Training for a 1.30 half marathon

Posted: Sat Jun 21, 2014 5:26 pm
by Mini Forklift Ⓥ
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:

Re: MY LOG: Training for a 1.30 half marathon

Posted: Tue Jun 24, 2014 5:40 pm
by Mini Forklift Ⓥ
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

Re: MY LOG: Training for a 1.30 half marathon

Posted: Tue Jun 24, 2014 7:01 pm
by esqinchi
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:

Re: MY LOG: Training for a 1.30 half marathon

Posted: Thu Jun 26, 2014 7:04 pm
by Mini Forklift Ⓥ
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.

THURSDAY 25th JUNE

Posted: Thu Jun 26, 2014 8:19 pm
by Mini Forklift Ⓥ
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 :)

Re: MY LOG: Training for a 1.30 half marathon

Posted: Thu Jun 26, 2014 8:20 pm
by Mini Forklift Ⓥ
My recovery meal...


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Pilau rice
1/2 tin of baked beans
Green beans
Purple kale
Garlic infused olives

SATURDAY 28th JUNE

Posted: Fri Jun 27, 2014 11:40 pm
by Mini Forklift Ⓥ
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 ?!

Re: MY LOG: Training for a 1.30 half marathon

Posted: Fri Jun 27, 2014 11:40 pm
by Mini Forklift Ⓥ
Post run breakfast feed...


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

Re: MY LOG: Training for a 1.30 half marathon

Posted: Sat Jun 28, 2014 12:09 pm
by esqinchi
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!

Re: MY LOG: Training for a 1.30 half marathon

Posted: Sat Jun 28, 2014 6:40 pm
by Mini Forklift Ⓥ
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...

Re: MY LOG: Training for a 1.30 half marathon

Posted: Sun Jun 29, 2014 9:17 am
by esqinchi
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!

Re: MY LOG: Training for a 1.30 half marathon

Posted: Thu Jul 03, 2014 5:27 pm
by Mini Forklift Ⓥ
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 :)

Re: MY LOG: Training for a 1.30 half marathon

Posted: Thu Jul 03, 2014 5:34 pm
by Mini Forklift Ⓥ
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 !!

Re: MY LOG: Training for a 1.30 half marathon

Posted: Fri Jul 04, 2014 3:18 pm
by mrbear666
yo MF hows things with you? havent spoken for a while :D

Re: MY LOG: Training for a 1.30 half marathon

Posted: Sun Aug 31, 2014 7:52 am
by esqinchi
Hey mate, been a while. How have you been? Training? The store? Family?