Thursday 29 April

Time      Speed km/hr       Incline %

0-15       8                             0.5

15-20      8                             1

20-25      8                             0.5

25-30      8                             1

Average speed: 8km/hr. Average incline: 0.6%. 4km (what is this 3.98 they say? Because it took me ten seconds to increase the speed when the tready started? Pshaw. Mazx HR: 194bpm. Average HR: 181bpm.

I found the 1% noticeable different. Leg muscles worked differently and harder.When I wnt back down to 0.5% I noticed it. But: I think I can go 10 minutes at 1%, and when I can run 5km at 1% I know I'll be able to do it outside, because whereas outside might go up more than 1%, it also goes down!

Wednesday 28 April 2010

 

Shhh! Can you hear that? It's the sound of silence. It's the sound of me not running.

It started off reasonably. Even though I have myself Wednesday off last week for soreness, I was still sore on Thursday so gave myself Friday too. Which turned into Saturday, Sunday and public holiday Monday. Unable to sleep until 1am on Monday night, I happily ditched the 6am planned start, only to realise in the morning that I had a meeting on the evening and a team lunch - so no run Tuesday. 

This morning was tough. I didn't want to go easy, but found I couldn't go hard either. After 13 minutes at 8km/hr, which had been going ok, I got a stitch. I usually run through them, but this one was over my whole upper chest and when I realised I wasn't breathing properly - ragged, not full lungs, painful, gasping - I stopped. I meant to pause, but I stopped. 

I hopped on the elliptical for 15 hard minutes where I pumped up the resistance to try to add some strength to my legs. Then 15 on the tready again - 8km, but with a 1% incline after 7 minutes or so. A trainer stopped to talk to me. No talk! Run only! Gasp! Gasp! Dad came to say goodbye. Gasp! Gasp! 

The last few minutes were hugely tough. My HR was in the 195bpm range and I was counting time. When I stopped I could barely stand up, and then ... I was sure the Spew Express was coming. I made it to the toilets asap, and although nothing upchucked, I was satisfied that I'd worked hard. 

Back to a simple run tomorrow. No stats because the HRM was fairly sure my heart wasn't beating again.

Tuesday 20 April 2010

Mins       Speed km/hr

0-10        8

10-20      8.5

20-25      9

25-28      8

28-30      9

4.18km. Average speed 8.4km/hr. Max HR: 205bpm. Average 178bpm. 404 cals. 

Max HR whaaaa? I don't think that's right. I didn't see any more than about 194bpm.  

The 9km/hr portion was hard. I probably could have managed 10 mins, but my legs were sore all the way through the run, and my glutes - around the sides - were pinched and tight. A day off tomorrow is a good idea. 

Oh blergh. I gave myself Friday off, intending to do a massive 10km on Saturday. I did get up, put on gym clothes etc and was all ready to go, until I realised I had forgotten to charge my iPod. Therefore no run! Intentions to do it later that day collapsed after emergency vet trip inspired by wasp sting (he's fine). 

Sunday was just too full of post-dinner party food and beer. 

This morning I still had the undigested food baby in my belly. Nonetheless, I ran. It was a little tougher after three days off, and my max HR is a little high, but I got through it and felt that the sweat was a good antidote to the weekend.

Monday 19 April 2010

5km, 37:30mins, average speed 8km/hr (maintained all the way through). Max HR 195bpm. Average HR 178bpm (but take these as approxes; once again the Polar registered no heartbeat for quite a while. Ditto cals - recorded as 434 but really should be higher).

Thursday 15 April 2010

Stuckered yesterday. Got to the gym at 7am - on the train too, not in the nice warm car - and the lifts weren't working. There is no other way in, and by the time I'd waited ten minutes and realised that time was marching on, I had to leave. Resolving to run at lunch, I ended up goinghom e feverish, which just proves my theory that you should exercise first thing before the day has a chance to stuff you up!

This morning: 5km

Km                 Km/hr

0-3.5               8

3.5-4.5            8.5

4.5-5               9

Total time: 36:54. Average speed: 8.4km/hr. Max HR: 195bpm. Average HR: 182bpm. 510 cals.

Purdy noice, eh? 

Also makes me think that the trady is calibrated slow. I'm sure I ran slower outside - including my shameful walk breaks - for more or less the same time. 

Anyway, it was a good run. Felt good at 8km/hr and comfortable.

Tuesday 13 April 2010


Grrr argh. Two days no run. Determined to do a good 5km. Warm up. HRM registers 0bpm. Get off. Go to bathroom. Re-wet sensors. Works. Back on tready. 15 minutes. 0bpm. Then works. Annoying. Keep going.


About 3.8km in. Running well. 8km/hr. Nice pace. Feel good. Good rhythm. Tready stops. All info wiped. 


Get back on for 1.2km.Set tready to 9km/hr. Tough but good. Keep fiddling with controls. Up speed. Accidentally also up distance. Run 1.33km. Run a few minutes at 10km/hr. HR 196bpm. 


Net result: HRM info unreliable. Run info not available. 

Approx 5.13km. MAX HR approx 196bpm. Total time approax 36-37 minutes. 

Saturday 10 April 2010

Outside, route 4 - along The Boulevard to Heidelberg Road, then left up to the 7-11 and back again. It's 5km with one small hill. 

And it still took me 37 minutes. And. It. Was. Hard. 

After turnaround by the time I got back on The Boulevard I was shuffling like a 93 year old with two arthritic hips and asthma. I had a couple of walk breaks on the way back. No more than 30 secs, but shame!

Max HR 193bpm. Av HR 179bpm. Cals 500.

Good points though: my average speed was 8.1km/hr. It was the longest time and distance I've ever run outside. And next time I'm sure I can make it up the hill.

Thursday 8 April

Soo-ooo-ooore after the 45 minute long run on Monday. Ankle tendons felt strained, legs tired. I had a light, low-impact gym session on Tuesday and had a rest day on Wednesday. 

Today I was determined to pump out a fast run, spurred on by Miss Nickii's 5km in 26 minutes, something I am nowhere near. 

I did a ten  minute warmp up, walking for 5 and runnnign at 7.5km/hr for 5. This is better than my usual 5 minute walk; it gets the initial pain and grumping out of the way. 

Minutes              Speed

0-1                        8.5

1-2.5?                   8

2.5?-15                 8.5

15-20                     8

20-30                     8.5

Average speed: 8.4km/hr.4.17km. 428 cals. Max HR 195bpm. Av HR183bpm. 

Hard! I loved the first rnu at 8.5km/hr; I felt srtong and like I was running. By 4 minutes of the second set at 8.5km/hr, I didn't think I could make it to the end, and if wasn't for Guns'n'Roses I wouldn't have. My high average HR shows it. I've never run that long at 8.5 before; it still really feels like a lot faster than 8.

No point buggering about, here's the stats

Sat 27 Mar

35 mins run outside on Route 1 (Boulevard, Heidelberg Road, Lwr H'berg Rd). Includes one mother of a hill. About 3.3 km. Average speed about 7.9km/hr.

Max HR 191bpm; average HR 172bpm.

Ahh but. When I measured the route on mapmyrun.com I put it in as miles, and spent daaaaays depressed that I had taken 25 minutes to run 2km. Bwahaha! I couldn't actually walk that slow if I tried. It really knocked me about a bit ... especially cos it took me a long time - like weeks - to realise that I had flipped the distance measurement switch. 

• What a nuffy. 

Sun 28 March

An easy (but trying to get out of the gym fast) 35 minutes at 7.5km/hr.

4.375km (I mean why? Just tell me 4.4km).

HR max 182bpm; average HR 162bpm.

•  felt good and easy pace. Great max HR.

Wednesday 31 March

Minutes         Speed

0-5                  7.5

5-15                8

15-30              8.5

Average speed 8.1km/hr. HR max 184bpm; average HR 167bpm. 4.04km

• Max HR good. 

Friday 2 April outside

Determined to beat my last time, still confusedly thinking that it was 2km not 2 miles, I ran route 1 in 21.51mins, which is a staggering - staggering! - average of 9.2km/hr. Who'da'thunkit? Maybe having Buzz charging off in front of me was a spur in my side. 

3.3km. Max HR 193bpm; average HR 176bpm 

• ace average speed, even with the killer hill. Wouldn't believe I could do that on a tready!

Sunday 4 April - outside

Buzz and I took route 2 - Boulevard, Bourke Road North, MacArthur Road, Lower Heidelberg Road. It's about 3.5km and it's ALL uphill. Almost - a out 90% of it is on an incline. That said I was pretty pleased with our time of 25 minutes, which is an average speed of about 8.4km/hr.

Max HR 192bpm; average HR 179bpm.

• hill work with a fast average speed.

Monday 5 April

Long slow run on the tready. 45 minutes at 7.5km/hr. 5.6km. Max HR 186bpm; average HR 168bpm.

• longest tready time ever. Evvvverrrr.  Great max HR.

Sooo ... I run faster outside. The treadmills are calibrated too slow. Yessss!