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Training Log Archive: acejase

In the 29 days ending Feb 29, 2016:

activity # timemileskm+m
  Running21 22:55:21 168.47(8:10) 271.13(5:04) 4039
  Cycling22 12:18:46 162.96 262.26 2530
  Stretching & Exercises23 6:25:00
  Orienteering1 2:32:55 15.28(10:00) 24.59(6:13) 807
  Total66 44:12:02 346.71 557.98 7377
  [1-5]43 37:40:55
averages - weight:76.9kg

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Monday Feb 29, 2016 #

9 AM

Cycling 31:41 intensity: (17 @0) + (26:30 @1) + (4:51 @2) + (3 @3) 11.87 km (2:40 / km) +107m 2:33 / km
ahr:95 max:118 weight:76.9kg shoes: Trek Domane 4.3

Roll in to work.
7 PM

Cycling 33:04 intensity: (11:27 @1) + (20:33 @2) + (1:04 @3) 12.71 km (2:36 / km) +131m 2:28 / km
ahr:112 max:139 shoes: Trek Domane 4.3

Home again. Came through weston creek bike path junction just ahead of a pace line of blokes so that got me going through to Aranda Hill turn off where, thankfully, they kept going straight.
10 PM

Stretching & Exercises 20:00 [0]

Sunday Feb 28, 2016 #

9 AM

Running long 2:21:20 intensity: (37 @1) + (16:14 @2) + (1:28:29 @3) + (36:00 @4) 30.31 km (4:40 / km) +274m 4:28 / km
ahr:147 max:163 shoes: Nike Vomero10

Decided if I'm going to do Canberra Marathon (not entered yet) I needed to do some bike path long runs and probably steep hills of Tennent etc not necessary. Grant was going to do some with me but a bit of a mix up in our meeting times meant I went solo. I basically ran from home and did West Basin and Central Basin of Lake BG but with extension of doing some of the marathon course along Cotter Rd and through Yarralumla. Kept a pretty good even pace and had to increase the effort back up Aranda Hill - especially as was getting hot and I probably hadn't had enough water stops. Good training.

Saturday Feb 27, 2016 #

7 AM

Running warm up/down 14:33 intensity: (51 @1) + (12:19 @2) + (1:23 @3) 2.68 km (5:25 / km)
ahr:128 max:138 weight:77.2kg shoes: Nike Vomero10

Jog down to ParkRun with Rob and Grant. Tension in the air as the two (ex) big guns were going toe-to-toe. Park run crew seemed to be running early or at least on time so didn't get many run throughs.

Running race 18:15 intensity: (29 @1) + (36 @2) + (16 @3) + (14:48 @4) + (2:06 @5) 5.03 km (3:38 / km) +3m 3:37 / km
ahr:164 max:174 shoes: LunarRacer 3.1 Sky Blue

Park Run at LakeG. Rob and grant set off side by side sizing each other out and I was quickly 20-30m behind. They were joined by a younger guy right behind them. Felt pretty solid most of the way and tried to stay even. Ran the Didhams Close k really well and hung on for the end. Annoyingly had a guy fly past me with 400m to go and didn't have anything to go with him. Rob pulled away from Grant for a 10s victory but both had really good times/improvement. I thought I'd be closer to sub 18 but looking at my record it is steady improvement at this course with exception of 1 run out of the box in October when I did my PB for the course. This was 2nd fastest time at LakeG.

Running warm up/down 20:48 intensity: (1:03 @1) + (19:45 @2) 3.2 km (6:30 / km) +49m 6:03 / km
ahr:124 max:132 shoes: Nike Vomero10

Slow jog home with GB who'd clearly given his all.
9 PM

Stretching & Exercises 25:00 [0]

Friday Feb 26, 2016 #

8 AM

Cycling 30:02 intensity: (12:50 @1) + (17:05 @2) + (7 @3) 11.82 km (2:32 / km) +101m 2:26 / km
ahr:109 max:130 shoes: Trek Domane 4.3

RITW. Tyres need pumping up but didn't have time. At least the one I changed a fortnight ago hasn't gone down.
5 PM

Cycling 33:28 intensity: (9:36 @1) + (15:13 @2) + (4:55 @3) + (3:12 @4) + (32 @5) 12.73 km (2:38 / km) +130m 2:30 / km
ahr:122 max:176 shoes: Trek Domane 4.3

HFW. Legs feeling better after easier week.
9 PM

Stretching & Exercises 15:00 [0]
weight:78kg

Thursday Feb 25, 2016 #

6 AM

Running intervals 1:00:04 intensity: (2:17 @1) + (17:05 @2) + (22:24 @3) + (18:18 @4) 12.51 km (4:48 / km) +18m 4:46 / km
ahr:142 max:166 shoes: Nike LunartempoV2

654321 with 1min rest on Aranda Ovals with Marty and Grant. Warm up pretty quick as per usual with Marty. Felt pretty cruisy in 6 and 5 although back and glutes, which I have been doing heaps of exercises on this week, tight and a bit fatigued. Had a calf tweak at the end of the 5 which I know is actually my back so was a bit worried about that but kept going. I popped pretty badly on the 2min although fought back for the 1min. Grant showed he's still got it by going with Marty on the 2min and 1min. Hot already even at 6.30am. Left glute mega fatigued and a bit sore post run.
11 PM

Stretching & Exercises 5:00 [0]

Post bulldogs win at Manuka. Great night.

Wednesday Feb 24, 2016 #

Note
weight:76.5kg

6 PM

Running 19:51 intensity: (31 @1) + (11:41 @2) + (7:39 @3) 3.61 km (5:30 / km) +79m 4:57 / km
ahr:131 max:147 shoes: Nike Vomero10

Wasn't going to run today as rest week and on a training course all day. But after sitting in hotel conference room all day listening I needed to get out so did the old lap of Aranda blob run.
10 PM

Stretching & Exercises 20:00 [0]

Tuesday Feb 23, 2016 #

9 AM

Running 57:15 intensity: (1:17 @1) + (20:33 @2) + (35:25 @3) 10.88 km (5:16 / km) +170m 4:53 / km
ahr:136 max:150 weight:76.6kg shoes: Nike Vomero10

Easy week this week as body needs it and a few things on which interfere with training anyway. Ran into work with backpack. Legs tired from weekend but rolled in ok and felt better towards the end than the start.
10 PM

Stretching & Exercises 20:00 [0]

Monday Feb 22, 2016 #

9 AM

Cycling 32:02 intensity: (25 @0) + (27:48 @1) + (3:49 @2) 11.87 km (2:42 / km) +108m 2:35 / km
ahr:95 max:116 weight:76.7kg shoes: Trek Domane 4.3

RITW
6 PM

Cycling 40:05 intensity: (1:04 @0) + (32:47 @1) + (6:12 @2) + (2 @3) 13.51 km (2:58 / km) +127m 2:50 / km
ahr:96 max:117 shoes: Trek Domane 4.3

RHFW. Getting darker earlier.
10 PM

Stretching & Exercises 20:00 [0]

Sunday Feb 21, 2016 #

6 AM

Running long 2:44:36 intensity: (1:35 @1) + (1:28:03 @2) + (1:14:58 @3) 31.03 km (5:18 / km) +444m 4:57 / km
ahr:134 max:152 shoes: Nike Vomero10

Long run with Rob. Parked at Gold Creek and ran along Centenary Trail beside the road to Hall and then kept following it off road all the way to Forde. Back along the bike paths through Forde, Gungahlin and Ginninderra Creek to the big roundabout and then a k or so beside the Barton Hwy back to Gold Creek. Not a bad loop although fair bit of bike path at the end. Didn't feel as weary as early in the week but certainly no spark and was a mental struggle the last few k. Coffee afters at 2B10 where bumped into GM and MaryMac and heard some great tales of their NZ adventure.
10 PM

Stretching & Exercises 20:00 [0]

Saturday Feb 20, 2016 #

4 PM

Running tempo 53:34 intensity: (7 @1) + (7:26 @2) + (19:27 @3) + (26:34 @4) 11.91 km (4:30 / km) +69m 4:22 / km
ahr:150 max:167 weight:77.1kg shoes: Nike LunartempoV2

Felt better today after a week of weariness so went ahead with planned session - Tempo lap of Lake G. Felt pretty in control and tried to keep HR in 160-165 (low Zone 4) which seemed to match with 4min ks. Stayed in control and steady over last k rather than cranking it up a bit. Hot afternoon. Lap of lake was 28.00 i.e. perfect 4min ks. Did this session in Sept 15 in 27.15 but I remember how good I felt that day.

Friday Feb 19, 2016 #

8 AM

Cycling 35:00 [1]
weight:77.7kg shoes: Trek Domane 4.3

Its amazing what 2 schooners of Aranda Pale Ale in the evening will do to your weight in the morning! It was worth it though. Ride in to work.
5 PM

Cycling 31:48 intensity: (3 @0) + (12:22 @1) + (19:12 @2) + (11 @3) 11.86 km (2:41 / km) +144m 2:32 / km
ahr:109 max:137 shoes: Trek Domane 4.3

Running late for BA so pumped it home.
9 PM

Stretching & Exercises 25:00 [0]

Big session trying to feel a bit better.

Thursday Feb 18, 2016 #

12 PM

Running warm up/down 10:49 intensity: (43 @1) + (6:22 @2) + (3:44 @3) 2.28 km (4:44 / km) +3m 4:42 / km
ahr:130 max:142 shoes: Nike LunartempoV2

Running 19:59 intensity: (24 @1) + (1:14 @2) + (8:04 @3) + (10:17 @4) 4.31 km (4:38 / km)
ahr:152 max:167 weight:76.4kg shoes: Nike LunartempoV2

10*1min (half lappers) with 1min rest with Industry. Big group and I felt weary. Got round ok but glad it was a shorter session. Jasen and then later Mark Bourne put us to the sword. Glad Marty was starting at the back mostly. Some did an extra 2 but I thought that unwise given how I was feeling so gave ita miss.

Running warm up/down 10:19 intensity: (9 @1) + (10:10 @2) 1.68 km (6:08 / km) +1m 6:07 / km
ahr:127 max:131 shoes: Nike LunartempoV2

Wednesday Feb 17, 2016 #

8 AM

Running 57:59 intensity: (2:04 @1) + (21:49 @2) + (34:06 @3) 11.07 km (5:14 / km) +179m 4:51 / km
ahr:135 max:149 weight:76.4kg shoes: Nike Vomero10

Run into work. Feeling a bit weary and been struggling to get out of bed this week. I think I'll get through this week and plan an easier week next week. I think just effects of increase in training over this year rather than Sundays tough Tennent run in particular.
12 PM

Cycling 37:47 intensity: (22:37 @1) + (15:08 @2) + (2 @3) 12.65 km (2:59 / km) +134m 2:50 / km
ahr:105 max:124 shoes: Trek Domane 4.3

Work was bedlam and I had scheduled myself time to write a report. No p&q to write said report so I cracked the shits and rode home at lunchtime to do report in p&q at home.
10 PM

Stretching & Exercises 10:00 [0]

Tuesday Feb 16, 2016 #

9 AM

Cycling 30:11 intensity: (19:29 @1) + (10:42 @2) 12.3 km (2:27 / km) +75m 2:23 / km
ahr:102 max:131 shoes: Trek Domane 4.3

In again after a sneaky coffee at 2B10. Also picked up my coffee beans swap - gave them a bag of peaches which they made in to peach jam and we got said beans in return. So if you've been up there lately and had the sour dough toast with peach jam they are from our peach tree!
C • Impressed 2
6 PM

Running 56:34 intensity: (40 @1) + (15:10 @2) + (24:03 @3) + (16:41 @4) 11.76 km (4:49 / km) +183m 4:28 / km
ahr:143 max:164 weight:77.1kg shoes: Nike Vomero10

Wasn't sure whether to do anything with any intensity today as still recovering from Sunday but thought I was up to it but needed to be cautious. So did 20mins tempo (4min ks) in middle of run home from work. Felt ok although maybe required more effort than usual. Covered almost exactly 5k. Felt very "upright" in my running, I presume my core muscles from these new exercises working a little better.
9 PM

Stretching & Exercises 20:00 [0]

Monday Feb 15, 2016 #

9 AM

Cycling 32:09 intensity: (23 @0) + (26:56 @1) + (4:49 @2) + (1 @3) 11.86 km (2:43 / km) +106m 2:36 / km
ahr:96 max:116 weight:76.9kg shoes: Trek Domane 4.3

Nice to have a cooler morning to ride in. Had a flat tyre on Friday and somewhat amazingly I fixed it over the weekend. My normal turnaround for that task is about 6 months.
7 PM

Cycling 37:51 intensity: (26:01 @1) + (10:02 @2) + (1:48 @3) 12.67 km (2:59 / km) +137m 2:50 / km
ahr:105 max:146 shoes: Trek Domane 4.3

Home again. Miraculously tyre still up.
10 PM

Stretching & Exercises 20:00 [0]

Sunday Feb 14, 2016 #

7 AM

Running long 2:44:58 intensity: (3:52 @1) + (29:02 @2) + (59:33 @3) + (1:12:31 @4) 26.68 km (6:11 / km) +1422m 4:53 / km
ahr:147 max:165 shoes: Nike Vomero10

Industry boys organised a Double Mt Tennent long run starting from Apollo Rd which I thought I'd be up to so I dragged Rob and Grant down south and we joined Sam, Jasen and Brad from Industry and Martin Fryer also there. Was a bit scared about pace but it was ok. Ran first half of first Mt Tennent with Brad and Martin while Jasen and Sam went off the front. Dropped off Brad around half way - he was having a good old chat and asking me short questions/long answers and every time I answered I went into red zone. Felt pretty sustainable pace and got to top ok. Had a gel and water while we regrouped.
Was thinking the run down would be good recovery time and the pace wasn't too hot but quite a few bits hurt with the downhill. Seemed a long way back down which, obviously, meant a long way back up. We regrouped again at the gently flowing creek and set off up again.
I was finding it hard early on the 2nd Mt Tennent but thought if I could keep running to Bushfolds Flat turn off (only about 1/3 way up but very steep section) I'd be ok. Again Jasen and Sam pulled away and I ran with Brad. He pulled away a bit but as I was having a bit of a mental low he started to walk. I felt better immediately hahaha. This set the pattern for the 2nd climb of Sam, Jasen and Brad being in sight and pulling away but walking the steep bits when I'd pull back up closer to them (never caught them). Kept my rhythm nicely to the top with Rob coming passing me strongly with less than a k to go. I think I paced it well as legs didn't have much left and were a bit shaky across the granite to touch the fire tower.
Regrouped again and back down we went feeling glad it was over. Downhill was actually hard so it sorta wasn't over and the 1-2 climbs on way back down were lactic-leg-filling. I was very slow from creek back up to road.
Tough training and shattered by the end but really enjoyable and had a few good yaks with various guys I only see briefly at Thursday intervals. Industry guys and Martin all doing 6 FT so plenty of talk about that. No coffee afterwards as we all rushed off to fulfil Valentines Day duties *cough cough*.
Starva segments say I did 46.08 for first climb and 46.22 for second climb which I was pretty pleased with on the pacing front.
C • Double Tennent 2

Saturday Feb 13, 2016 #

7 AM

Running warm up/down 17:06 intensity: (37 @1) + (4:35 @2) + (11:54 @3) 3.7 km (4:38 / km)
ahr:136 max:149 weight:77kg shoes: Nike Vomero10

Jog down to Parkrun. Arranged to meet Rob but bumped into Marty also which upped the warm up pace a bit.

Running 18:16 intensity: (8 @1) + (11 @2) + (40 @3) + (16:56 @4) + (21 @5) 5.0 km (3:39 / km) +3m 3:38 / km
ahr:166 max:172 shoes: LunarRacer 3.1 Sky Blue

Park Run at LakeG. Not been for a fair while or done much racing this year. Rob and I nearly got wiped out in the first 10m by a guy and more particularly his dog on lead. I gave him a serve and he later apologised to Rob. Quite a few at the pointy end today with Rob, Marty, Minto and 2-3 others who I didn't know but were destined to beat me. Pretty reasonable pace for first few k basically running by self but Rob in sight. I was ready to pounce if he faltered but instead he started moving away at about half way. The Didhams Close km was a bit slow and I would've liked a little faster in last k also however 2nd fastest time I've done on course (fastest 18.08) so I think with more races and less miles during the week I might be able to get under 18. Nice to do a 5k race again.

Running warm up/down 15:02 intensity: (55 @2) + (14:07 @3) 2.88 km (5:14 / km) +47m 4:50 / km
ahr:143 max:150 shoes: Nike Vomero10

Jog back home with Marty, Rob and James Minto.
10 PM

Stretching & Exercises 5:00 [0]

Friday Feb 12, 2016 #

8 AM

Cycling 31:24 intensity: (20:42 @1) + (10:42 @2) 11.84 km (2:39 / km) +112m 2:32 / km
ahr:103 max:125 weight:77.2kg shoes: Trek Domane 4.3

Roll into work. Feeling good given all the training I've done this week.
5 PM

Cycling 41:59 intensity: (1:07 @0) + (33:42 @1) + (7:07 @2) + (3 @3) 13.21 km (3:11 / km) +145m 3:01 / km
ahr:94 max:119 shoes: Trek Domane 4.3

Roll home via Curtin Shops for anniversary gift. Its amazing the things Coles has these days.
10 PM

Stretching & Exercises 20:00 [0]

Thursday Feb 11, 2016 #

Note
weight:76.1kg

12 PM

Running 12:37 intensity: (36 @1) + (6:40 @2) + (5:21 @3) 2.61 km (4:50 / km) +11m 4:45 / km
ahr:132 max:143 shoes: Nike Vomero10

Hot warm up jog to Reid. Talked rogaining with Marty - he is definitely anti the bonus points and especially when you've cleared the course.

Running 20:03 intensity: (32 @1) + (44 @2) + (7:36 @3) + (11:11 @4) 4.31 km (4:39 / km)
ahr:153 max:170 shoes: Nike LunartempoV2

Shorter Industry ints today - 10*1min/1min off. Marty said we'd all been doing long miles so need to ease it off a little. Was perfect for me. Did all efforts around 3min15s ks which is getting close to flat stick. Some of the guys I'm ahead of in longer efforts have a better turn of speed than me so I have to work hard to hang on. Shattered after the last one.

Running 9:09 intensity: (4:15 @2) + (4:54 @3) 1.64 km (5:34 / km)
ahr:135 max:142 shoes: Nike Vomero10

Jog back to car with Simon C. Simon telling me about a Rowan Walker tempo session he's started doing round LakeG which I might have to try some time.
11 PM

Stretching & Exercises 15:00 [0]

For the record did new step up exercise again. Seemed ok.

Wednesday Feb 10, 2016 #

8 AM

Running 1:10:40 intensity: (39 @1) + (15:08 @2) + (47:15 @3) + (7:38 @4) 15.2 km (4:39 / km) +163m 4:25 / km
ahr:144 max:157 weight:76.3kg shoes: Nike Vomero10

And in the new school year way of things I run in to work on Wednesday morning. This time went via eastern side of lake crossing at commonwealth bridge so more of a bike path run. Felt pretty good and tried to keep more of a long run pace rather than recovery pace. Absolutely beautiful morning by the lake with riders, walkers, runners and rowers.
2 PM

Cycling 33:24 intensity: (5:00 @1) + (25:15 @2) + (3:09 @3) 12.51 km (2:40 / km) +129m 2:32 / km
ahr:121 max:139 shoes: Trek Domane 4.3

Ride home. 2nd week of riding home on Wednesday to pick up girls from school after last year driving. Last week leisurely ride, home early, put bike away, wander over to school and get girls.
This week rode home semi flat chat (particularly after realising lateness) and pulled up on bike outside girls classroom as bell rings sweating like a pig. I think today is going to be more the usual!

Running 27:04 intensity: (37 @1) + (7:42 @2) + (18:45 @3) 5.65 km (4:48 / km) +65m 4:32 / km
ahr:136 max:147 shoes: BRIGHT Orange Pegasus

First ballet lesson for the year (for the girls not me) so did a little run to get up to 20k for the day. Felt pretty ok. Hot and sweaty when I got back to ballet school - not a good look amongst the ballet mums....
10 PM

Stretching & Exercises 10:00 [0]

R butt/hip bit sore from new exercise so didn't do that one tonight. Think its just body adjusting but seemed wise to not do the step up exercise tonight.

Tuesday Feb 9, 2016 #

Note
weight:77.1kg

9 AM

Cycling 28:39 intensity: (15:42 @1) + (12:57 @2) 11.97 km (2:24 / km) +102m 2:18 / km
ahr:107 max:128 shoes: Trek Domane 4.3

Roll in to work.
5 PM

Running 1:22:06 intensity: (1 @0) + (42 @1) + (28:54 @2) + (50:37 @3) + (1:52 @4) 15.16 km (5:25 / km) +313m 4:55 / km
ahr:138 max:156 shoes: Nike Vomero10

Run home via Dairy Farmers Hill and Aranda Hill. Bit weary at the start but felt better after going up Dairy Farmers and kicked along from there. Tried to keep in HR zone 2 to make sure recovered ok from rogaine and mostly did that although not up Aranda Hill. Really nice out through arboretum.
10 PM

Stretching & Exercises 20:00 [0]

Monday Feb 8, 2016 #

Note
weight:76.6kg

9 AM

Cycling 30:47 intensity: (23:48 @1) + (6:54 @2) + (5 @3) 12.66 km (2:26 / km) +114m 2:20 / km
ahr:101 max:121

Supercommuting.
6 PM

Cycling 38:49 intensity: (1:31 @0) + (27:32 @1) + (9:46 @2) 13.53 km (2:52 / km) +147m 2:43 / km
ahr:100 max:123

Supercommuting. felt a bit weary on way home.
10 PM

Stretching & Exercises 25:00 [0]

New exercise with the step. Started today.

Sunday Feb 7, 2016 #

Note
weight:75.8kg

I remembered from last year it's good to do a weigh in the morning after a twilight rogaine and that proved correct again! Nothing like serious dehydration to bring the weight down. ;)
4 PM

Running 40:37 intensity: (1:02 @1) + (39:35 @2) 7.01 km (5:48 / km) +102m 5:24 / km
ahr:120 max:130 shoes: BRIGHT Orange Pegasus

V slow concrete path loop trying to shake legs out. Bumped into Shannon and Grant early so had a long stop.
10 PM

Stretching & Exercises 5:00 [0]

Ouch.

Saturday Feb 6, 2016 #

5 PM

Orienteering race 2:32:55 intensity: (14 @1) + (1:03 @2) + (1:00:14 @3) + (1:31:24 @4) 24.59 km (6:13 / km) +807m 5:20 / km
ahr:154 max:165 shoes: Nike Vomero10

Twilight 3.5hr rogaine teamed with Devil and Grant. Course looked like we could clear it comfortably in the time and we planned an anticlockwise route. Started off through Macquarie, Cook, Mt Painter, base of Aranda Hill. We only had 2 dibbers between the 3 of us and had decided that I would be the one not to have a dibber. Made my job easier not having to go right to the control so I was doing a lot of the nav as I cut to the exit direction of controls while Grant and Devil punched it. Kept in touch with Marty/Mark team and Tomas/Craney team until Aranda Hill but by then they'd pulled away out of sight. A few bush legs through Black Mtn reminding me of how beautiful an orienteer Grant is. Long spur uphill through the forest up Black Mtn to a control we were glad to see. Pretty good nav round Black Mtn with no mistakes of any consequence. Coming off Black Mtn Grant had a ripper full frontal fall which looked bad but fortunately he got up and dusted himself off pretty quick. Coming off Little Black Mtn it was obvious we were going to clear the course well under the 3.5hrs so started to speed up a bit as we hit the streets of Aranda and Cook. I finished pretty strong and Devil and Grant gutsed it out well. Grant's navigation probably saved 10mins worth of errors compared to if I'd been solely in charge!
We were 3rd outright with Marty/Mark team clearing the course in 2hrs17 and the Craney/Tomas combo 2hrs22 (?). Some bozo adventure racer pair got put up ahead of us as even though we cleared the course (they missed one control) and we did it about 40mins quicker than them. They got 20 points bonus for being "novices". That also meant they beat the craney/tomas team. Marty's team only beat them because Mark was also a "novice". Not sure the ACT Regaining rules working quite as intended there.
C • Novice rules 14

Friday Feb 5, 2016 #

8 AM

Cycling 30:44 intensity: (12:13 @1) + (17:37 @2) + (54 @3) 11.85 km (2:36 / km) +109m 2:29 / km
ahr:111 max:145 weight:77kg shoes: Trek Domane 4.3

in to work. Bit nippy so vest came out. had to pump it a little bit as left late.
5 PM

Cycling 36:06 intensity: (1:11 @0) + (26:19 @1) + (8:36 @2) 13.52 km (2:40 / km) +136m 2:33 / km
ahr:99 max:125 shoes: Trek Domane 4.3

Home again home again jiggity jig.
9 PM

Stretching & Exercises 10:00 [0]

Thursday Feb 4, 2016 #

Note
weight:76.5kg

12 PM

Running warm up/down 10:19 intensity: (31 @1) + (5:31 @2) + (4:17 @3) 2.11 km (4:54 / km) +10m 4:47 / km
ahr:132 max:147 shoes: Nike LunartempoV2

Jog from car to Reid and a lap or so with Marty, Jasen and Mark.

Running intervals 20:00 intensity: (9 @1) + (16 @2) + (38 @3) + (18:57 @4) 5.21 km (3:50 / km) +1m 3:50 / km
ahr:163 max:169 shoes: Nike LunartempoV2

Mona Fartlek. Stuffed up my watch programming so it was out of sync and beeping all over the shop. Tried to fix on the run which was not possible so sat in with Jacob, cutting corners to keep up with his well programmed watch. Bit weary on first few mins but once warmed up hit my straps nicely. Felt very comfortable in the floats. Keeping up with Jacob, even with corner cuts, was hard. 5.21k pretty sure most distance I've covered in a Mona's session before - usually 5.1k.
C • Reid sessions 1

Running 9:21 intensity: (1 @1) + (6:19 @2) + (3:01 @3) 1.62 km (5:46 / km)
ahr:133 max:139 shoes: Nike LunartempoV2

Warm down jog with HP boys. Chatting so much I nearly ran into town but turned back to car.
10 PM

Stretching & Exercises 20:00 [0]

Wednesday Feb 3, 2016 #

8 AM

Running 57:45 intensity: (41 @1) + (18:14 @2) + (38:50 @3) 11.2 km (5:09 / km) +175m 4:47 / km
ahr:137 max:151 weight:76.5kg shoes: Nike Vomero10

Run into work. Intention was to leave early and make it a longer run say 90mins but general craziness at home meant didn't leave even close to on time and in fact had to rattle along on normal route choice to get to work at a decent time.
2 PM

Cycling 31:30 intensity: (11:58 @1) + (19:32 @2) 12.65 km (2:29 / km) +130m 2:22 / km
ahr:112 max:133 shoes: Trek Domane 4.3

Ride home. Felt pretty good.

Tuesday Feb 2, 2016 #

9 AM

Cycling 30:16 intensity: (5 @0) + (18:16 @1) + (11:55 @2) 12.67 km (2:23 / km) +107m 2:18 / km
ahr:102 max:126 weight:77.5kg shoes: Trek Domane 4.3

Commute in to work. Rolled along quite nicely.
5 PM

Running intervals 58:01 intensity: (49 @1) + (19:44 @2) + (17:56 @3) + (19:32 @4) 12.43 km (4:40 / km) +156m 4:24 / km
ahr:143 max:164 shoes: Nike LunartempoV2

Testing a new weekly regime in first week of school - run home from work on Tuesdays and then back in again Wednesday morning. Did 6*1k with 1min rest on way home. Felt pretty tired legs at start but didn't get any worse and pace was good. If anything better at the end. Saw Uncle Shep speed past on his pushy just over Scrivener Dam wall.
9 PM

Stretching & Exercises 15:00 [0]

Monday Feb 1, 2016 #

6 AM

Running 36:21 intensity: (31 @1) + (35:22 @2) + (28 @3) 6.47 km (5:37 / km) +98m 5:13 / km
ahr:123 max:136 weight:78kg shoes: Nike Vomero10

Concrete Path loop in the AM with Rob. Bit sore and certainly tired legs, particularly quads. Finished at 2B10 to restock coffee bean supplies.
10 PM

Stretching & Exercises 20:00 [0]

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