Jump to content

Training for my first 100km mountain race, Jan 2016


Recommended Posts

  • Replies 180
  • Created
  • Last Reply

Top Posters In This Topic

SUNDAY 18th MAY

 

GRAYS RD AIRPORT LOOP (LONGER VERSION)

 

RUN: COMFORTABLE

SHOES: BROOKS 'GHOST'

INTENSITY: 5/10

 

PRE-RUN BW: 134.2

POST-RUN BW: 135.52

 

MP3:

 

http://covers.mp3million.com/1025344/200/Transatlantic%20-%20Kaleidoscope%20CD2.jpg

 

DIST: 15.5km

TIME: 1.14:00

 

CALORIES: 1,186 (962cal/hr)

 

AVE SPD: 12.57kph

AVE PCE: 4.46min/km

MAX SPD: 15.04kph

MAX PCE: 3.59min/km

 

 

** A good, strong run considering the temperature was below zero

Link to comment
Share on other sites

WEIGHTS: GENERAL UPPER BODY

 

PAUSED BENCH

BAR x 15

88 x 10

110 x 8

121 x 8

 

HAMMER STRENGTH INCLINE PRESS

22PS x 10

33PS x 10

44PS x 10

 

CG EZ B.BELL MILITARY PRESS

55 x 10

55 x 10

66 x 10

 

 

RUN

 

HAGLEY PARK

 

RUN: EASY

SHOES: BROOKS 'GHOST'

INTENSITY: 4/10

 

PRE-RUN BW: 132.44

POST-RUN BW: 131.56

 

MP3:

 

http://covers.mp3million.com/0573034/200/Transatlantic%20-%20More%20Never%20Is%20Enough%20CD1.jpg

 

DIST: 6.65km

TIME: 32:15

 

CALORIES: 427 (794cal/hr)

 

AVE SPD: 12.37kph

AVE PCE: 4.51min/km

MAX SPD: 16.17kph

MAX 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

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

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...

 

 

10371680_10152051645580178_947464914598553624_n.jpg

 

 

Because that is about 20mins drive away from my house

Link to comment
Share on other sites

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

SATURDAY 24th MAY

 

AIRPORT LOOP

 

RUN: EASY

SHOES: BROOKS 'GHOST'

INTENSITY: 3/10

 

BW: 132

 

MP3:

 

http://www.marillion.com/prodimages//prod/1473.jpg

 

DIST: 12.2km

TIME: 58:15

 

CALORIES: 924 (950cal/hr)

 

AVE SPD: 12.57kph

AVE PCE: 4.46min/km

MAX SPD: 15.2kph

MAX PCE: 3.56min/km

 

 

** A nice and easy early morning run

Link to comment
Share on other sites

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

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:

 

http://upload.wikimedia.org/wikipedia/en/thumb/c/cc/Rockdustlightstar.jpg/220px-Rockdustlightstar.jpg

 

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)

Link to comment
Share on other sites

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

Link to comment
Share on other sites

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

 

 

Bo757DpIIAAXCZ2.jpg

 

TIMEX RUN TRAINER 2.0

Link to comment
Share on other sites

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:

 

http://covers.mp3million.com/0745637/200/Virgil%20Donati%20-%20In%20This%20Life.jpg

 

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 !!

Link to comment
Share on other sites

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:

 

http://covers.mp3million.com/1030273/200/Pat%20Metheny%20Unity%20Group%20-%20Kin.jpg

 

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

Link to comment
Share on other sites

SUNDAY 8th JUNE

 

GRAYS ROAD, AIRPORT ROUTE

 

RUN: EASY SUNDAY MORNING

SHOES: BROOKS 'GHOST'

INTENSITY: 3/10

 

MP3:

 

http://www.marillion.com/prodimages//prod/1473.jpg

 

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

Link to comment
Share on other sites

WEDNEDAY 11th JUNE

 

McLeans Island (short route)

 

http://www.veganbodybuilding.com/forum/download/file.php?id=3554

 

RUN: MARATHON PACE

SHOES: BROOKS 'GHOST'

INTENSITY: 5.5/10

 

MP3:

 

http://www.marillion.com/prodimages//prod/1466.jpg

 

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

Link to comment
Share on other sites

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:

 

http://covers.mp3million.com/0745637/200/Virgil%20Donati%20-%20In%20This%20Life.jpg

 

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

Link to comment
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now
 Share




×
×
  • Create New...