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Training Log: acejase

In the last 7 days:

activity # timemileskm+m
  Running3 2:41:24 19.95(8:05) 32.11(5:02) 441
  Stretching & Exercises3 1:40:00
  Cycling2 1:06:40 16.14(4:08) 25.97(2:34) 235
  Total8 5:28:04 36.09 58.09 676
  [1-5]6 4:48:03
averages - weight:77.6kg
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MoTuWeThFrSaSu

Thursday Feb 23 #

12 PM

Running warm up/down 6:26 intensity: (12 @1) + (3:56 @2) + (2:18 @3) 1.27 km (5:03 / km) +5m 4:57 / km
ahr:130 max:140 weight:77.1kg shoes: Nike FreeRun Distance

Hot warm up. And short because I got stuck in a meeting.

Running intervals 20:11 intensity: (16 @1) + (1:02 @2) + (7:49 @3) + (10:59 @4) + (5 @5) 4.07 km (4:57 / km)
ahr:153 max:173 shoes: Nike FreeRun Distance

10*1 min on, 1min off with Sam, PJ and Simon made a reappearance. Felt pretty good but heat was sapping. PJ had his usual extra speed saved for the last effort.

Running warm up/down 24:18 intensity: (2:46 @2) + (21:32 @3) 4.51 km (5:24 / km) +53m 5:06 / km
ahr:143 max:152 shoes: Nike FreeRun Distance

Longer cool down at Sam's suggestion. Not much shade on offer up on Ainslie.

Wednesday Feb 22 #

6 AM

Stretching & Exercises 1:00:00 [1]
weight:77.6kg

Flex n Stretch. Few different exercises today so a bit more strength stuff.
9 AM

Running 1:12:48 intensity: (1 @0) + (1:26 @1) + (21:49 @2) + (49:32 @3) 15.2 km (4:47 / km) +121m 4:36 / km
ahr:137 max:149 shoes: Nike FreeRun Distance

Longer commuter run around eastern side of lake. Lovely morning, not too warm. Could feel yesterdays race in the legs but rolled along ok.
10 PM

Stretching & Exercises 10:00 [0]

Tuesday Feb 21 #

12 PM

Running warm up/down 9:28 intensity: (14 @1) + (1:25 @2) + (7:49 @3) 1.89 km (5:01 / km) +36m 4:35 / km
ahr:141 max:152 weight:78.1kg shoes: Saucony Peregrine6

Running race 14:20 intensity: (19 @2) + (32 @3) + (12:46 @4) + (43 @5) 2.48 km (5:46 / km) +226m 3:58 / km
ahr:166 max:172 shoes: Saucony Peregrine6

First time been able to get to a Run-up in ages and, when I looked it up, first time at Black Mtn run up since 2011! Ran controlled but fairly quick along early, less steep part of the course in the lead with DavO a few paces behind. We started on the steep summit trail and he slipped past me fairly quickly. Stayed solid rest of the way. I tried fast walking a few short sections but I don't think it works for me - just feel terrible when start running again. Finished well and a PB by 5s when i looked it up.

Running warm up/down 13:53 intensity: (7:08 @2) + (6:45 @3) 2.7 km (5:09 / km)
ahr:136 max:149 shoes: Saucony Peregrine6

Started run back down the hill with others but they were walking, dawdling and I had to get back to work so by time turned round they weren't there anymore.
5 PM

Stretching & Exercises 30:00 [0]

Monday Feb 20 #

9 AM

Cycling 32:32 intensity: (25:10 @1) + (7:20 @2) + (2 @3) 13.33 km (2:26 / km) +100m 2:21 / km
ahr:101 max:125 weight:77.4kg shoes: Trek Domane 4.3

Nice roll in to work.
6 PM

Cycling 34:08 intensity: (22:29 @1) + (11:39 @2) 12.64 km (2:42 / km) +136m 2:34 / km
ahr:104 max:132 shoes: Trek Domane 4.3

Roll home. Bit late so pumped along a bit. Felt good.

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