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Training Log: acejase

In the last 7 days:

activity # timemileskm+m
  Running3 2:45:00 22.7(7:16) 36.53(4:31) 531
  Cycling2 1:09:57 16.34(4:17) 26.29(2:40) 244
  Orienteering1 51:48 6.41(8:05) 10.31(5:01) 148
  Stretching & Exercises1 30:00
  Total7 5:16:45 45.45 73.14 923
averages - weight:75.4kg
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Wednesday Oct 18 #

2 PM

Running 42:27 intensity: (20 @1) + (1:34 @2) + (24:10 @3) + (16:23 @4) 10.01 km (4:14 / km) +20m 4:12 / km
ahr:150 max:160 weight:75.5kg shoes: Nike Pegasus 33

Work thing in Kingston so when it was finished rolled around East Basin. Pretty warm day (27?) but wasn't too bad by the lake and with shade of trees. Didn't se a snake like last time so that was helpful! Legs still a bit weary from weekend.

Tuesday Oct 17 #

4 PM

Running intervals 45:39 intensity: (28 @1) + (1:34 @2) + (27:08 @3) + (16:29 @4) 9.48 km (4:49 / km) +157m 4:27 / km
ahr:149 max:168 weight:75.6kg shoes: Mizuno Sayonara 3

Wasn't 100% on doing intervals or not after race so did Mona Fartlek on Pinnacles. The 'in between' session. Was a good choice as felt 'in between' recovered and not recovered from sunday. Slow pace but got through it. Felt like body very upright (a good thing) following core work.

Monday Oct 16 #

9 AM

Cycling 32:33 intensity: (9:01 @1) + (23:31 @2) + (1 @3) 13.39 km (2:26 / km) +93m 2:21 / km
ahr:113 max:135 shoes: Trek Domane 4.3

Got swooped brutally this morning out of nowhere. Didn't even see it but tapped my sunglasses.
6 PM

Stretching & Exercises 30:00 [1]
weight:75.5kg

Another cxworx class at Deakin. I kinda like it and slightly improved on last week. Still unco and core in agony again. Maybe less agony than last week?
7 PM

Cycling 37:24 intensity: (23:15 @1) + (14:00 @2) + (9 @3) 12.9 km (2:54 / km) +151m 2:44 / km
ahr:105 max:129 shoes: Trek Domane 4.3

Ride home from Deakin. Nice riding different way (Commonwealth ave bridge) in the setting sun.

Sunday Oct 15 #

10 AM

Running warm up/down 21:27 intensity: (1:02 @1) + (8:25 @2) + (12:00 @3) 4.18 km (5:08 / km) +80m 4:41 / km
ahr:135 max:153 weight:75.3kg shoes: Peregrine7

Marty suggested Run with the Wind Fun Run on Friday so agreed to head out. We got there way too early - Marty likes to be early - and did longish warm up. Had to stop frequently with people thanking Marty for coming, autograph and photo. Really. I felt celebrity status for being his sidekick.

Running 39:58 intensity: (3 @1) + (13 @2) + (36 @3) + (17:01 @4) + (22:05 @5) 10.01 km (4:00 / km) +224m 3:35 / km
ahr:170 max:178 shoes: Lunar Racer3.2 Yellow

Run with the Wind 10k. Very hilly 10k. Did it two years ago and cam about 6th, this time Marty encouraging me to go for 3rd. First 1.5k was downhill where all and sundry took off. Brucie Graham was there and thought I might be competitive with him but he was closer to Marty than I was to him and I turned in 4th about 40m behind 'ANU Triathlon' guy.
Next 2k or so long grind up hill and decided to try and pull up beside ANU guy as could run with him and challenge for 3rd. Caught him about half way up hill, he put on a little surge but then started to drop back. Bruce and Marty fair way ahead.
Crested hill and I had a gap on ANU guy so pushed on fairly solid rather than wait. Got a good gap and decided only way he was gonna catch back up to me was if I blew up so changed strategies a little to push on for the downhill and flat but conserve on the ups. Hill from far turnaround was brutally steep.
Stayed solid through next section, conservative on hills, and at final turnaround was feeling pretty good. ANU guy had gained a little on me and there was another guy with him so put the foot down a bit. Mostly downhill to the finish and final look over shoulder at last 500m and things looked pretty safe. Got a cheer for 3rd and pleased to sneak under 40. Last time did 42.something and had a good run so big improvement. Conditions a little better this year. Even more pleased to be part of presentation with Marty 1st, Bruce 2nd and muyself 3rd. Received oversized novelty cheque for $100 which will be kept for long time as my only ever cash earning from running. Good day out!

Running warm up/down 15:29 intensity: (6:22 @2) + (9:07 @3) 2.85 km (5:26 / km) +50m 5:00 / km
ahr:137 max:149 shoes: Peregrine7

Cool down with Marty, Liz Humphries and ANU Triathlon guy whose name turned out to be Jonathan and he's never done a triathlon in his life but got the free t shirt. Nice work.

Saturday Oct 14 #

11 AM

Orienteering 51:48 intensity: (1:14 @1) + (6:51 @2) + (39:36 @3) + (4:07 @4) 10.31 km (5:01 / km) +148m 4:41 / km
ahr:144 max:158 weight:75.3kg shoes: Saucony Peregrine6

Gave Marty a hand with some orienteering training. He did the Aranda NOL courses again with some small tips from me. I had a map in hand but just sort of trotted round in the corner/middle of the loops watching Marty's progress.

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