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Archive for the ‘Fitness’ Category
Due to time limits, I could only do a 6.4km run today (instead of 8km). I tried to push the pace to compensate (10.9 km/hr vs 10.2km/hr). Spotted three on my kangaroo friends along the way.
My track:
Session:
6.43km in 34 min.
Results:
- Average Heart Rate: 164
- Max Heart Rate: 197
- Calories Burned: 615
Hallelujah!
Today I met my old nemesis: Gallagher’s Hill Run. I had done this a half dozen times over the years. It is a hilly course, dominated by a huge, steep hill about 2.5 km into the run. I still have not completely conquered that hill!
To show the hills in this course, I used my GPS-enabled BlackBerry to track my progress, which not only records my position, but my altitude as well. So I played around with the output KML file and loaded it into Google Earth:
The hill in the foreground is the killer. I also observed that the GPS accuracy was lower than my other runs. Might be due to my new armband I am using to hold my BlackBerry.
For the record the track is shown here (Google Maps can’t show altitude like Google Earth can):
Session:
Gallgher’s Hill Run: 6km in 34:50 minutes
With an extra 2km: 8km in 47 minutes
Results:
- Average Heart Rate: 161
- Max Heart Rate: 180
- Calories Burned: 827
I have finally been able to find a link to my Half Marathon Program online. Thanks to Brian Schepisi and the team at Sporting Spirit for putting this together.
Note: As part of the program, each Monday will consist of strength work except for week 16 (a rest day). Each Wednesday will consist of a cross training session except for week 16 (a rest day) and each Friday will be a rest day except for week 16 when you will do an easy 3K.
The intermediate program can be downloaded below as either a PDF document or a Word document.
Intermediate program as a PDF
Intermediate program as a Word document
PROGRAM KEY
WARM UP & COOL DOWN – Warm up with easy running for 10 to 15 minutes, plus dynamic range of motion stretches and five x 60 to 80-metre run throughs. To improve technique, add running drills such as butt kicks, high knees and side strides. Cool down with easy running for 10 minutes. Then stretch!
REST DAYS – Ideally, on rest days you should not exercise at all. But it’s okay to cross-train with no-impact activity like stretching, yoga or swimming.
EASY - Run at a comfortable pace or cross-train with a sustained aerobic effort on a bicycle or an elliptical trainer.
HILLS – Run the mileage for the day on a hilly course.
HILL REPEATS – Starting with a three to four kilometre tempo run (5-10 seconds p/K slower than 10K pace) followed by five to six hill repeats run at a strong pace (not sprinting) with an easy jog back down. Jog easy for a few minutes in between the tempo run and hill repeats.
FARTLEK – The Swedish term ‘speed play’ means to change your pace regularly throughout your run. The pace of the surges can be 5 or 10K race pace.
TEMPO – Run steady and strong slightly slower than your 10K race pace.
LONG RUN – Easy to medium effort or 50-70 per cent of maximum heart-rate.
HMP – Half marathon goal pace.
I will be cutting out week 4 and 8 to squash the 16 week program into 14 weeks.
A few upper body light weights/high reps was on the cards today to give my weary legs a break. Picked up a Charcoal Chicken on the way home. Great day.
Session:
Stationary Bike, Bench Press, Seated Row, Shoulder Press, Hammer Curl, Triceps, Abs
Results:
- Average Heart Rate: forgot heart rate monitor
- Max Heart Rate: see above
- Calories Burned: see above
Today was a new form of interval training. Here is a chart of my speed for each interval run. You can see that I start to really run out of puff towards the end.
Session:
2x 5 min Run
90 sec rest
2×4 min Run
60 sec rest
2x 2 min Run
30 sec
Later: 20 min squash session
Results:
Run
- Average Heart Rate: 164
- Max Heart Rate: 180
- Calories Burned: 509
Squash
- Average Heart Rate: 144
- Max Heart Rate: 170
- Calories Burned: 280
Today was the long run, 14.9km, to be exact. I was able to beat last weeks average speed (9.9 km/hr vs 9.57 km/hr). Here is the track.
Session:
14.9 km/hr in 1:29:42.
Results:
- Average Heart Rate: 162
- Max Heart Rate: 179
- Calories Burned: 1562