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

A combination of life, work, weather and general business conspired against me today. No training today. Will continue tomorrow.

Session:

Nada

Results:

• Average Heart Rate: N/A
• Max Heart Rate: N/A
• Calories Burned: N/A

Today was a 8.3km run around my usual track. I was able to increase my speed a little (from 9.16km/hr to 10.2 km/hr) so it looks like my body is starting to get used to the stress and strain of long-distance running. Spotted a few kangaroos along the way too.

Session:

8.3km run over 48:51 mins.

Results:

• Average Heart Rate: 164
• Max Heart Rate: 180
• Calories Burned: 863

Thank God.

Today, being a Thursday, was a “Hills” day on the treadmill.

Session:

3km flat run at 10.3 km/hr

2 min jog

6×150m hill run at 12km/hr with 150m recovery jog.

Total distance: 5.4km over 39min 30 sec.

Results:

• Average Heart Rate: 153
• Max Heart Rate: 177
• Calories Burned: 625

Today is a cross-training day and took the opportunity to test my heart rate monitor in pool. It’s been a while since my last session in the pool and took it relatively easy to get the cobwebs out. Had flashbacks to my Pier to Pub Training.

Session:

16 50m laps over 22 min:
2 lap warm up
3×4 lap with 60 sec rest
2 lap cool down

Results:

• Average Heart Rate: 138
• Max Heart Rate: 160
• Calories Burned: 279

A cold and wintry day greeted my interval training session. Felt good early, but was sucking in the O2 at the end.

My track:

Session:

Warm-up
1,000m Run
60 sec Walk
1,500m Run
120 sec Walk
1,000m Run
Cool-Down
Total time 27:48

Results:

• Average Heart Rate: 161
• Max Heart Rate: 180
• Calories Burned: 491