Tuesday, 30 August 2016

5000m fartlek

My first fartlek of the new program.   I was keen to get stuck into to this and get a good indication of how out of shape I am.

I did a couple of laps to warm up and did some drills as I was doing it.    Paul and Kay decided to join me and do the same.  Kay did hers by fast on straights and slow on curves.  Paul and I did 1km then 500m recovery 500m fast.

I did my usual and started out abit quick which soon had me gasping and eased me back...still 5:42 is my fastest 1km in some time.

2nd 3:10 & 2:52
3rd 3:09 & 2:55
4th  3:09 & 2:53
5th 3:09 & 3:00

Total time 30:05

My last fast 500m and I was totally beat.   But I really tried to give it my all.

Avg heart rate was 162 and my max was 184   .....  thats pretty awful but its a stat point.   Can only get better from here.

5000m data

Sunday, 28 August 2016

13.5 km - long walk along the beach front

Gosh I was a little sore today.  Glutes were tender so I decided to walk later in the day.  Not sure now if that was wise or not.  But i sure am buggered now.

I thought I would go a more direct route...thinking it would be 3km to the start of the 1km walkway.  But it ended up only being 2.250km and the walkway was being repaired so I had to muck around trying to cross the busy road to find my way across.   But this path is perfect...its wide, flat and got a measured 1km.  Perfect as I need to get used to back and forth over a 1km.  

Along the walkway I was averaging 6.15 per km and was really pleased with that considering my legs were starting to get pretty heavy.

While I was walking a group of people had been watching me go back and forth called out to me.  They asked if I knew the walker guys who won medals.  I was very proud to say that I did ..... they asked me to pass on congrats.  How cool is that!

I headed for home with a new found burst of energy.  I picked a different way home so my 13km become 13.5km   a little bonus for the coach 😊

1.25 for 13.5 km with an avg pace of 6.21 per km - avg heart rate 150

I made sure I stretched and rolled myself over the foam roller.   Looking forward to a rest day tomorrow.

13.5 km data

Friday, 26 August 2016

Day 1 of new program ... 6km

Today is the first day of my new training program.  Jim was kind and gave me 6km.   I dug out my heart strap as its time to see how unfit i really am.

My legs are a little heavy after doing 10km yesterday but nothing that was going to bother me too much.  

I know i am going to miss quite a few club races over the next couple of months but Sunday is the best day for long sessions and i will need every km i can get.

I decided to head out direct from home and go straight along to the runaway bay cycle drome.  From there the footpath is nearly 2km with no road crossings and is nice and wide.  I mucked up my road crossing on the way out and had to wait nearly 4 mins to get across.  Coming back I found the crossing lights and used them,  quicker... but still a stop.

I felt good through this and kept focused on form and thinking strong.  37.36 is ok and I'll take it.

6km data

Day 1 - Road To Perth

Hi there,

I am moved blogs and homes .... LOTS have been happening.   I have swapped blogs because the old blogs email address went woggy and I couldnt access it any more to add posts.   So easier to just start new and with my regular email.   So much more simple.

Well ... here we are :D   all nice and new and shiny.   So I will start anew with my training too.  

I have been lost for the last few months with no direction or goal as such.   I had been injured for most of the year with a torn calf and Sticky Shoulder.   Both of these left me in a deep funk and I really lost all motivation to walk or try hard when I did.   I had made the decision to not go to Perth and to just ride out the injury.   Well in the last month I have gained nearly full use of my shoulder again and have had no pain in my calf.   I had done a couple of club walks and my times have been half decent.  

So now,  between my Husband and Jim (ex Coach - soon to be new Coach)  they both got me thinking that I could perhaps still enter Perth.   I didnt want to be away for 2 weeks....it would be too hard to get time off work and I didnt want to be away for that long!!  I had 2 days to decide....could I do this...did I want to do this and what will I enter.  

In true Nyle fashion.... on the last day and in the last hour....I entered the 10km and the 20km and committed myself.     OMG  what had I done.   I spent a sleepless night trying to work out some kind of training program and when I spoke to hubby he just pointed out the obvious.   You did your best when you didnt have to think about it......when Jim told you to do this or that on set days and you did it.   So speak to Jim and see if he would like to coach you again.   Lucky for me the silly bugger is keen to take me back on again............... must have caught him in a weak moment.

SO Day 1 - I set myself the goal to get up and do 10km.   Its a public holiday for us in Gold Coast  and so I got up at 7am and headed out.   Picked a new path and loved the scenery.  While out walking I made the decision to call my Ex coach and ask if he would take me back on and get me to Perth.

So Day 2 - Starts the training with Jim again.   Lucky he was in a kind mood and has just given me 6km.