Still improving
Mon 12th 11k 57:01 (5:11 Avg HR 135)
Easy recovery run.
Tue 13th 9.5k 43:08 (4:32 HR 155)
Hilly fartlek session. I am finding this session very exhilarating. It certainly feels great to be going all out up the hills.
Wed 14th 15.3k 1:15:45 (4:57 HR 146)
Was to be just an easy run but was feeling OK after yesterday's effort, so pushed it a little coming back at an average HR of 150.
Thu 15th 15.3k 1:18:59 (5:09 hr 134)
An easy run and a HR PB.
Fri 16th 11k 47:45 (4:20 HR 158)
A new fastest time for this course and 1:49 faster than last week. Last week I averaged HR 150 for the run and really struggled at that rate. This week's run seemed much easier even though the HR average was higher. Just shows how quickly you improve your anaerobic ability with only a few weeks effort training.
Sat 17th Rest
Sun 18th 36k 3:08:50 (5:14 HR 139)
Not the most pleasant of long runs. To start it was cold and windy. The first 12.5k is basically east to Bowen Bridge Rd and generally the wind was behind me. This meant 70 minutes coming back home into the wind. The final 11k on the Gap cycle path was not too bad as it has a lot of protection from the sun and wind.
One great point about my long run course is that the first 25k section out and back to my home is very similar to the GC course where you come back to the start line around the 26k mark. Pushing yourself to turn around and continue with the extra Ks in training is great mental training for the GC.
Week: 98.1k
May: 243k
2008: 1283k
Another good training week. At this stage of the preparation it is always encouraging to see significant improvement from one week to the next.
Easy recovery run.
Tue 13th 9.5k 43:08 (4:32 HR 155)
Hilly fartlek session. I am finding this session very exhilarating. It certainly feels great to be going all out up the hills.
Wed 14th 15.3k 1:15:45 (4:57 HR 146)
Was to be just an easy run but was feeling OK after yesterday's effort, so pushed it a little coming back at an average HR of 150.
Thu 15th 15.3k 1:18:59 (5:09 hr 134)
An easy run and a HR PB.
Fri 16th 11k 47:45 (4:20 HR 158)
A new fastest time for this course and 1:49 faster than last week. Last week I averaged HR 150 for the run and really struggled at that rate. This week's run seemed much easier even though the HR average was higher. Just shows how quickly you improve your anaerobic ability with only a few weeks effort training.
Sat 17th Rest
Sun 18th 36k 3:08:50 (5:14 HR 139)
Not the most pleasant of long runs. To start it was cold and windy. The first 12.5k is basically east to Bowen Bridge Rd and generally the wind was behind me. This meant 70 minutes coming back home into the wind. The final 11k on the Gap cycle path was not too bad as it has a lot of protection from the sun and wind.
One great point about my long run course is that the first 25k section out and back to my home is very similar to the GC course where you come back to the start line around the 26k mark. Pushing yourself to turn around and continue with the extra Ks in training is great mental training for the GC.
Week: 98.1k
May: 243k
2008: 1283k
Another good training week. At this stage of the preparation it is always encouraging to see significant improvement from one week to the next.
On the music front this album, Nigeria Special: Modern Highlife, Afro-Sounds and Blues 1970 - 1976 has been the first choice for listening on the home CD player now for a couple of weeks. I can recommend highly.
Here is a video of one of the featured artists Sir Victor Uwaifo.
The first you must watch. It is only very short but I bet you haven't seen any Western guitar heroes doing this move.
This one is typical of the music on the album .
The first you must watch. It is only very short but I bet you haven't seen any Western guitar heroes doing this move.
This one is typical of the music on the album .
posted by Robert Song @ 11:31 am
3 Comments:
At Mon May 19, 08:58:00 pm AEST,
Ewen said…
I agree - good week! It must give you confidence to see them building like that. I noticed you 'beat' Scott Brown by 100 metres ;)
Unique guitar move - I reckon Angus Young would be impressed. Scott should try something like that for his next karaoke youtube.
At Mon May 19, 09:05:00 pm AEST,
Rob said…
You just keep getting better and better Robert Song. You and Scott are really firing. Keep up the good work.
At Tue May 20, 03:23:00 pm AEST,
Tesso said…
I've heard Steve Manning talk about specificity (I think that's how its said/spelt) in marathon training and by the sounds of that long run course what you are doing is perfect.
Love that guitar trick!
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