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Training Log: acejase

In the last 7 days:

activity # timemileskm+m
  Running3 3:14:06 26.54(7:19) 42.72(4:33) 177
  Stretching & Exercises4 1:35:00
  Cycling2 1:11:37 15.93(4:30) 25.64(2:48) 220
  Orienteering1 55:27 5.65(9:49) 9.09(6:06) 169
  Total10 6:56:10 48.12 77.44 566
  [1-5]7 6:21:10
averages - weight:77.6kg
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Thursday May 25 #

12 PM

Running 41:53 intensity: (55 @1) + (25:31 @2) + (15:27 @3) 8.76 km (4:47 / km) +2m 4:47 / km
ahr:133 max:142 weight:78.2kg shoes: Pegasus32 BlackWhite

Sinus ughness still present so decided to jog laps at Reid rather than the session. No Marty and Sam did UTA 50 last weekend so pace very relaxed. Cold today even at lunchtime.

Wednesday May 24 #

6 AM

Stretching & Exercises 1:00:00 [1]

Flex N Stretch. Leader Shiree and another did UTA 50 last weekend so it was all UTA talk this morning. ALJ and I got super credits for knowing Hanny.
8 AM

Running intervals 51:55 intensity: (57 @1) + (12:14 @2) + (20:46 @3) + (17:58 @4) 11.59 km (4:29 / km) +87m 4:19 / km
ahr:145 max:167 shoes: Nike Zoom Elite 9 Green

Ugh. Zoe's cold in my sinuses and feeling icky. Following the rule if its above your shoulders its ok to run I decided to do session anyway. Did 20mins at 3min50, proposed half pace, along half course round Black Mtn Peninsula. Had trouble keeping pace which I am hoping is because of the ugh-ness. Caught bus from National Library to work.

Tuesday May 23 #

Note

My running time got squashed today so decided rest day. Running half this weekend assuming I hold off Zoe's cold.
9 PM

Stretching & Exercises 10:00 [0]

Monday May 22 #

9 AM

Cycling 32:57 intensity: (24:46 @1) + (8:10 @2) + (1 @3) 12.8 km (2:34 / km) +90m 2:29 / km
ahr:102 max:124 weight:77.2kg shoes: Trek Domane 4.3

Colder ride in to work. Holding off on winter riding jacket but it won't be long now. Apart from anything will be easier to put on than the 15 "Spring" layers I currently put on.
7 PM

Cycling 38:40 [3] 12.84 km (3:01 / km) +130m 2:52 / km
shoes: Trek Domane 4.3

Home from work. Needed more layers.
10 PM

Stretching & Exercises 15:00 [0]

Sunday May 21 #

10 AM

Running long 1:40:18 intensity: (20 @1) + (5:10 @2) + (1:23:51 @3) + (10:57 @4) 22.37 km (4:29 / km) +87m 4:24 / km
ahr:145 max:157 weight:77.3kg shoes: Pegasus32 BlackWhite

Only time for me to run today was while girls were at a party at iPlay in Belconnen Westfield. Ran from carpark down to LakeG and did clockwise laps of Lake G (3) before back up hill. Got progressively faster each lap without planning that too much. Michael Chapman, who I only vaguely know and runs a fair bit faster than me, was lapping anti-clockwise so we waved to each other twice a lap. Nice autumn day.
10 PM

Stretching & Exercises 10:00 [0]

Saturday May 20 #

11 AM

Orienteering warm up/down 22:29 intensity: (10:07 @1) + (9:47 @2) + (2:35 @3) 2.55 km (8:49 / km) +58m 7:55 / km
ahr:111 max:147 weight:77.6kg shoes: Saucony Peregrine6

Warm up consisted of following kids round Blue course and going for a faster longer bit looking for Zoe and her friend Astrid who'd gone off course. All good.

Orienteering race 31:25 intensity: (12 @1) + (24 @2) + (1:15 @3) + (29:34 @4) 6.31 km (4:59 / km) +111m 4:34 / km
ahr:164 max:171 shoes: Saucony Peregrine6

Saturday event at Campbell park. Cant remember when my last orienteering race was. Had talked myself up with Marty last weekend so that seemed to motivate me. Lost a bit of time on longer legs when running too much and not enough keeping on straight line. Enjoyable.

Orienteering warm up/down 1:33 intensity: (16 @1) + (1:17 @2) 0.22 km (6:59 / km)
ahr:123 max:134 shoes: Saucony Peregrine6

Another parent who I don't know so well had looked after the kids while I ran so I figured inappropriate to make him wait another 10mins while I did a proper warm down. So this was as good as it got.

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