Mini Forklift Posted June 27, 2014 Author Share Posted June 27, 2014 THURSDAY 25th JUNE SHORT LOOP RUN: UNFORCED TEMPOSHOES: BROOKS 'GHOST'INTENSITY: 6.5/10 MP3: http://upload.wikimedia.org/wikipedia/commons/thumb/0/04/Chickenfoot_Live.jpg/220px-Chickenfoot_Live.jpg Chickenfoot - LV *1km WARMUP ~ 4:45* DIST: 5.13kmTIME: 22:59 CALORIES: 374 (976cal/hr) MIN ALT: -33ftMAX ALT: 141ft AVE SPD: 13.38kphAVE PCE: 4.29'/kmMAX SPD: 18.85kphMAX PCE: 3.10'/km ** A nice fast-paced run before I picked the kids up from the in-laws house. Felt really good tonight and this wasn't really pushing it. Had plenty left in the tank to go quicker which I can take some confidence from Link to comment Share on other sites More sharing options...
Mini Forklift Posted June 27, 2014 Author Share Posted June 27, 2014 My recovery meal... http://www.theironden.com/forum/attachment.php?attachmentid=6182&d=1403743769 Pilau rice1/2 tin of baked beansGreen beansPurple kaleGarlic infused olives Link to comment Share on other sites More sharing options...
Mini Forklift Posted June 28, 2014 Author Share Posted June 28, 2014 SATURDAY 28th JUNE TEMPERATURE: 0º F AIRPORT LOOP, GRAYS ROAD http://www.theironden.com/forum/attachment.php?attachmentid=6196&d=1403922428 PLANNED RUN: 5km EASY / 4km MODERATE / 4km TEMPOSHOES: BROOKS 'GHOST'INTENSITY: 7/10 MP3: http://upload.wikimedia.org/wikipedia/commons/thumb/0/04/Chickenfoot_Live.jpg/220px-Chickenfoot_Live.jpg Chickenfoot - LV BLOCK #1 TIME: 27:03DIST: 5.221kmAVE PCE: 5.10'/km BLOCK #2 TIME: 18:01DIST: 3.846kmAVE PCE: 4.41'/km BLOCK #3 TIME: 17:13DIST: 3.891kmAVE PCE: 4.25'/km TOTAL DIST: 12.96kmTIME: 1.02:19AVE PCE: 4.48'/km CALORIES: 1,012 (974cal/hr) MIN ALT: 3ftMAX ALT: 161ft ** A decent run, felt not too bad for the most part although I didn't have that extra gear over the last few km's. Felt like I was running slower than 4.25'/km... maybe that's why it was feeling hard though ?! Link to comment Share on other sites More sharing options...
Mini Forklift Posted June 28, 2014 Author Share Posted June 28, 2014 Post run breakfast feed... Vegetarian sausage s/w with purple kale, avocado + beetroot relish. Awesome Link to comment Share on other sites More sharing options...
Mini Forklift Posted June 28, 2014 Author Share Posted June 28, 2014 This was last nights dinner, a big slab of 'beef' mmmmmm http://www.veganbodybuilding.com/forum/download/file.php?id=3563 Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 3, 2014 Author Share Posted July 3, 2014 MONDAY 30th JUNE TEMPERATURE: 10º F SHORT RUN, FAST LOOP AROUND AVONHEAD PARK PLANNED RUN: EASY RUN TO THE PARK / 1 x FAST LAP / COMFORTABLE PACE BACK HOMESHOES: BROOKS 'GHOST'INTENSITY: 6.5/10 MP3: http://www.marillion.com/prodimages//prod/1482.jpg Marillion - Live, Latin tour BLOCK #1 (WARM-UP) TIME: 15:55DIST: 3.2kmAVE PCE: 4.58'/km BLOCK #2 (1/2 MARATHON PACE) TIME: 06:48DIST: 1.587kmAVE PCE: 4.17'/km BLOCK #3 (COOL-DOWN) TIME: 08:49DIST: 1.959kmAVE PCE: 4.30'/km TOTAL DIST: 6.747kmTIME: 31:33AVE PCE: 4.40'/km CALORIES: 499 (948cal/hr) MIN ALT: -7ftMAX ALT: 141ft ** A nice short run, really felt good to open it up around the park. Big difference from a month or so ago where running averaging a 4.40'/km pace would feel pretty tough ~ not anymore Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 3, 2014 Author Share Posted July 3, 2014 WEDNESDAY 2nd JULY WEATHER CONDITIONS: 2°F, HEADWIND FOR FIRST 6km THEN RAIN & A CROSSWIND ATTEMPT AT PB FOR MY REGULAR GRAYS ROAD LOOP http://www.theironden.com/forum/attachment.php?attachmentid=6196&d=1403922428 RUN: AGGRESSIVESHOES: BROOKS 'GHOST'INTENSITY: 9/10 MP3: http://upload.wikimedia.org/wikipedia/en/thumb/c/c9/Live_at_Luna_Park_Dream_Theater.jpg/220px-Live_at_Luna_Park_Dream_Theater.jpg *1km WARMUP ~ 5:21* DIST: 11.63mTIME: 51:43 CALORIES: 881 (1,022cal/hr) MIN ALT: 59ftMAX ALT: 190ft AVE SPD: 13.49kphAVE PCE: 4.26'/kmMAX SPD: 19.08kphMAX PCE: 3.08'/km http://www.theironden.com/forum/attachment.php?attachmentid=6213&d=1404256857 ** This was a tough run due to the conditions but really happy with it. The headwind on the way out took a bit more out of me which I noticed coming into the final few km's, I had to dig deep to finish fast and strong. Shaved nearly 2mins off my previous PB so I think this one will stand for a while !! Link to comment Share on other sites More sharing options...
dennisrunningvegan Posted July 29, 2014 Share Posted July 29, 2014 Wow you did a 50K in about what I could probably finish a 50K in (did 42K in 4:13) but I did a hell of a lot more training then you. Well done! You are also very fit. I am skinny fat. I am 5'11" 165 lbs 20% bfat according to my scale which i'm not sure is accurate. how tall are you? what do you recommend for someone that doesn't do any strength training? maybe start small with pushups or something? What's next on the horizon for ya? Link to comment Share on other sites More sharing options...
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