Cycled to work and back today (105 km). On top of that I also played in the football game at work during noon, when it was about 30 degrees. So in total 5 hours of exercise, which might have been a bit too much of a good thing, certainly in combination with the hot weather. I must have drunk about 5 liters of water today. For the rest of the week my goal is to keep up my cycling routine, without worrying too much about the speed.
Exercise Log
- Thread starter Sacrament
- Start date
Lea
Banned
Lea
Banned
Hm, when I'm at home I cycle most days 8-10 km one way and the same back. It takes me about 1 hour altogether. Yeah I cycled once also 100 km (in Mexico) it took me whole afternoon about.. I think it's manageable but cycling like this routinely to work I find a bit stretch 
. Unless I got paid for it too . But yeah there are also cycle couriers who cycle 9-6 in the city. I considered it too but the hours are really offputting...
. Unless I got paid for it too . But yeah there are also cycle couriers who cycle 9-6 in the city. I considered it too but the hours are really offputting...
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Thursday 30th June
Type: Outdoor Run - Sub Maximal Interval 35 min (Morning)
Distance: 7.59 km (4.74 mi)
Time: 00:38:11
Pace: 5:01 min/km (8:01 min/mi)
Roughly 10 minutes warmup, 15 minutes fast pace and 10 minutes cooldown. My calves felt worse this morning, really tender and sore, from Jacobs Ladder on Tuesday so this run was really tough. It was a pure mental run as I so wanted to slow down/walk within minutes of the fast pace section. Managed to run the 15 minutes at 4:41 min/km. Glad that's over.
Type: Outdoor Run - Sub Maximal Interval 35 min (Morning)
Distance: 7.59 km (4.74 mi)
Time: 00:38:11
Pace: 5:01 min/km (8:01 min/mi)
Roughly 10 minutes warmup, 15 minutes fast pace and 10 minutes cooldown. My calves felt worse this morning, really tender and sore, from Jacobs Ladder on Tuesday so this run was really tough. It was a pure mental run as I so wanted to slow down/walk within minutes of the fast pace section. Managed to run the 15 minutes at 4:41 min/km. Glad that's over.
Saturday 2nd July
Type: Outdoor Run - 7.5 km Marathon Pace (ie. moderate) (Evening)
Distance: 7.53 km (4.71 mi)
Time: 00:38:46
Pace: 5:09 min/km (8:14 min/mi)
I actually thought this was an Easy Pace run until I got home and checked the schedule. Not a problem though as I did run at a moderate pace. I am trying to shake these tight calf muscles. Anyway nice run in drizzly weather. Also officially registered for the City to Surf Half Marathon.
Type: Outdoor Run - 7.5 km Marathon Pace (ie. moderate) (Evening)
Distance: 7.53 km (4.71 mi)
Time: 00:38:46
Pace: 5:09 min/km (8:14 min/mi)
I actually thought this was an Easy Pace run until I got home and checked the schedule. Not a problem though as I did run at a moderate pace. I am trying to shake these tight calf muscles. Anyway nice run in drizzly weather. Also officially registered for the City to Surf Half Marathon.
coyote
Well-known member
still awesome!
Sunday 3rd July
Type: Outdoor Run - 15 km Fast Pace (Afternoon)
Distance: 15.02 km (9.39 mi)
Time: 01:14:52
Pace: 4:59 min/km (7:58 min/mi)
Ran from Leeming to Mount Henry bridge and along the river then returned back. It was a decent run, felt good, calves are still sore but not a problem on the run (ie. no steps to encounter!). Splits: 5:02, 5:00, 5:05, 4:56, 5:03, 5:03, 4:54, 4:50, 5:04, 4:59, 5:07, 5:05, 5:04, 4:54, 4:39. Consistent run, ran hard for the last km as I wanted to get below 5:00 min/km. Average HR 164 (89% of MHR).
Kiwong, nice race mate, still damn fast
Type: Outdoor Run - 15 km Fast Pace (Afternoon)
Distance: 15.02 km (9.39 mi)
Time: 01:14:52
Pace: 4:59 min/km (7:58 min/mi)
Ran from Leeming to Mount Henry bridge and along the river then returned back. It was a decent run, felt good, calves are still sore but not a problem on the run (ie. no steps to encounter!). Splits: 5:02, 5:00, 5:05, 4:56, 5:03, 5:03, 4:54, 4:50, 5:04, 4:59, 5:07, 5:05, 5:04, 4:54, 4:39. Consistent run, ran hard for the last km as I wanted to get below 5:00 min/km. Average HR 164 (89% of MHR).
Kiwong, nice race mate, still damn fast
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Tuesday 5th July
Type: Outdoor Run - Maximal Intervals (Evening)
Distance: 5.69 km (3.56 mi)
Time: 00:56:51
Pace: 9:59 min/km (15:58 min/mi)
Friend proposed we do some hills instead of regular intervals. Sure why not! Ran up Mount Street 5 times (recovery walk to bottom of hill). Ugh! So very hard, was getting slower and slower on each run. Couldn't quite make the whole length on the last couple. Distance and time includes both warmup and cooldown (jog/walk).
Wednesday 6th July
Type: Outdoor Run - 5 km Easy (Evening)
Distance: 5.12 km (3.20 mi)
Time: 00:32:16
Pace: 6:18 min/km (10:04 min/mi)
First time my glutes have been a little sore from running, obviously the hill work yesterday worked them harder, interesting. Not much to report on this run, was slow and easy. Ran most of it with semi high knee technique, trying to be light on the feet and picturing running up hill.
Thursday 7th July
Type: Outdoor Run - 4 km Easy (Evening)
Distance: 4.03 km (3.20 mi)
Time: 00:24:17
Pace: 6:01 min/km (9:37 min/mi)
Brought my gloves this time
Type: Outdoor Run - Maximal Intervals (Evening)
Distance: 5.69 km (3.56 mi)
Time: 00:56:51
Pace: 9:59 min/km (15:58 min/mi)
Friend proposed we do some hills instead of regular intervals. Sure why not! Ran up Mount Street 5 times (recovery walk to bottom of hill). Ugh! So very hard, was getting slower and slower on each run. Couldn't quite make the whole length on the last couple. Distance and time includes both warmup and cooldown (jog/walk).
Wednesday 6th July
Type: Outdoor Run - 5 km Easy (Evening)
Distance: 5.12 km (3.20 mi)
Time: 00:32:16
Pace: 6:18 min/km (10:04 min/mi)
First time my glutes have been a little sore from running, obviously the hill work yesterday worked them harder, interesting. Not much to report on this run, was slow and easy. Ran most of it with semi high knee technique, trying to be light on the feet and picturing running up hill.
Thursday 7th July
Type: Outdoor Run - 4 km Easy (Evening)
Distance: 4.03 km (3.20 mi)
Time: 00:24:17
Pace: 6:01 min/km (9:37 min/mi)
Brought my gloves this time
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