8km with 3 x 3min bursts

I honestly thought it was about to storm tonight and had planned to use the treadmill at home.  Lucky for me the rain stopped so I headed to the track.  Robyn had just pulled up and was heading out to walk a road course but said she would do a few laps if I was still on the track when she finished.

I started out and settled into a nice pace.  My big focus tonight was to get a nice long stride.   I feel I cant go faster until i can be more flexible.   I was a little surprised when my first km was 6.07  I didnt feel I was walking that quickly.  

Km 2, 5 & 7 are the ones I did the bursts in.  Not sure how fast I did my bursts in but they felt faster.  

It wasnt much fun walking by myself so I just focused on style and counting laps.   So I was thrilled when robyn joined me out on the track.

Tonight my time for 8km was 49.13 ........ last week my 8km fartlek was 49.54 .... so thats a bloody good improvement.

After we finished we quickly took some photos and I was so pleased how my stride has lengthened.

8km data

3 x 1500m & 3 x 500m

I am sure my coach is an evil man.   Well after finishing this session....I was sure of it.

I am not a sprinter and so I really struggle with these.   I want to go faster but i just dont know how to.

I guess it will all just fall into place one day.

So here is what i did...

8.40
8.30
8.37

2.46
2.45
2.45

Really want my 500s to be 2.30s........

Robyn even took a photo of me ... i think towards the end.  I really like this photo

Track data

10 km recovery walk

As expected,  todays 10km was unspectacular.   My legs and glutes were pretty tired.

But I decided to not let it bother me that i was slow and just enjoy the walk.

First 5km wasnt too bad at 31 mins but i was done and the last 5km was pretty tough.

1.05 was my time and I'm ok with that.

10km data

10km with 3 x 3min bursts

What a difference a mega B injection makes.    Not even 24 hours and I already feel better.   Still tired but not fatigued tired.  

I decided to walk a new way today.   I knew it would be a tough walk as its very underlating ... but not so bad that i cant walk up the rolling hills.   I figured it would be a good work out.  Only one big intersection but it has nice wide paths with no one around.  It runs beside the gold coast highway from harbour town out to helensvale and i drive along this every morning.

I also decided to walk mid day as I have found out my 10km race in Perth is at 12.30 and will be hot.  

I didnt expect much from today and to be honest, headed out with what felt like an easy pace so i was surprised that my first km was 6.07 and this was on a slight rise.  I kept up the same amount of effort and felt great...really great.  The rises were getting bigger and so using more effort to push up them.   I was loving the down sides and just whizzed down them.   I even felt good enough to do my bursts of race pace but they kinda get absorbed but km 2, 3 and 4 have bursts in them.

I am get a full blood work done and it will be interesting to see what my B count is even after getting the injection.   I will definitely be getting another just before i leave for Perth.

Total time for my 10km today is 1.01.41 and I am thrilled with that.

10km data

8 km Fartlek

Todays fun workout is an 8km fartlek.   I was looking forward to this one.....well not really...but these are the sessions you get the most out of.

Most days i make it to 3pm and then hit a wall.  Fatigue sets in and i just feel numb and bone tired.  Good news is,  i am booked to have my B complex injection tomorrow.... i am a good month over due and csn really feel it.  Fingers crossed i get a good hit from it.

I opted to use the broadwalk and walk with kay.  She jogged beside me as i started and then slipped in behind me once she started walking too.

My legs felt like lead bricks.   I tried so hard to push but a 6 min km was the best i was going to get.  From here it gets less startling.....most of my fast 500s were 3 mins and most of my slow 500s were 3.15  i even had to stop at 4km for an emergency toilet stop.......tummy started grumbling about my walk too.

My data shows a very low heart rate which shows i was not using my legs nor pushing as hsrd as i felt i was.   But it got done, i didnt quit.

Time for 8km is 49.55   .... its ok and I'll happily take it.

8km data

5 x 1km with 2 min recovery

Oh man I'm tired.   I've been going through quite a bit of stress in the last month but good news is its all been resolved and there is nothing left to worry about.  But now that i can relax, I'm left feeling like i could sleep for a week.  Stress fatigue is just awful.   It hits you like a wave and leaves you weak, exhausted and bone tired.  Driving to the track i struggled to stay in my lane and stay awake.  Its frightening as you cant just pull over on the motorway.

But any way ..I digress.    Tonight i was in for 5 x 1km and i opted for the track.  I felt very clunky during my warm up but eventually smoothed out.  Kay decided she would do 3 x 1km and we started out together.

My first km was a struggle as i pushed my body to move....use glutes, push off,  lengthen stride....the list is endless.

1st = 5:48
2nd = 5:42
3rd = 5:42
4th = 5:41
5th = 5:39

I am really happy with this.  I got a little quicker with each one.  Now to build up fitness.  Eventually i felt smooth and everything flowed better.  6 weeks to go....scary stuff.

5 x 1km

Soggy 15 km walk

I'm tired......like exhausted tired.   Its been a huge month with alot of stress and I just feel exhausted.   We have had Shanes mum staying too and that has been wonderful, but we have been out most days exploring and constantly on the go.

Today is raining,  and after dropping mum to the airport i just wanted to snuggle up and sleep on the couch.   But with only 6 weeks till perth.....thats not going to help with my medal prospect.

So I headed out at lunch time.   The foot path is made with pebbles,  so in the wet.. it become very slippery.    First  2 km and last 2 km were my slowest due to that.  But the rest of the walk was uneventful.   I just felt flat and tired.   I am definitely over due for my vit B injection so I best get that sorted this week.

Forgot to put my heart strap on... but my fit bit shows it to be 150 to 160.   Low and shows not much effort being done.

1.37 for 15km .... but hey.  I got out there, got soaked and got it done.

15km data