Training Log Archive: acejaseIn the 1 days ending Mar 4, 2017:
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Saturday Mar 4, 2017 #
7 AM
Running warm up/down 20:30 4.11 km (4:59 / km) +17m 4:53 / km
ahr:133 max:148 weight:77.4kg shoes: Dark Blue Nike Vomero 11
Feeling a bit tapered already so decided to do a longer warm up for park run to see if could do a good time. Unfortunately light rain was a drag and not helpful for quicker time. Also some puddles on bike path. Heel quite sore in warm up but went away after 10mins or so.
Running race 18:12 5.01 km (3:38 / km) +3m 3:38 / km
ahr:165 max:174 shoes: Lunar Racer3.2 Yellow
Park Run LakeG. Reid blokes I know all away so not sure who would be there. Guy who was 2nd ahead of me last week (Nth Face t-shirt) was there so that was good and turned out there was an even quicker guy. Set out pretty well although puddles to dodge and first U turn at 1.5k a bit slippery. Was in to 3rd on own but NorthFace t-shirt guy about 25m ahead. Pretty consistent although maybe a little too quick on 1st k (3.31) but maybe not. 4th k U turn also slippery. Finished hard and 18.11 only 4s off PB and 5s quicker than last week (last week better conditions).
Running warm up/down 19:25 3.28 km (5:56 / km) +45m 5:33 / km
ahr:130 max:148 shoes: Dark Blue Nike Vomero 11
Cheered a few people in and then ran home with Shannon and Mace on her bike. Still pretty wet. Had to get a wriggle on for last k when realised I was late for ballet.
7 PM
Stretching & Exercises 40:00 [0]