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Training Log Archive: acejase

In the 31 days ending May 31, 2016:

activity # timemileskm+m
  Running19 20:36:29 142.62(8:40) 229.52(5:23) 5877
  Cycling22 12:43:03 177.53(4:18) 285.71(2:40) 3232
  Stretching & Exercises20 5:30:00
  Orienteering4 2:56:40 15.94(11:05) 25.65(6:53) 459
  Total63 41:46:12 336.09 540.88 9568
  [1-5]43 36:14:00
averages - weight:77.5kg

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Tuesday May 31, 2016 #

9 AM

Cycling 29:21 intensity: (9:58 @1) + (19:17 @2) + (6 @3) 12.07 km (2:26 / km) +99m 2:20 / km
ahr:112 max:131 weight:77.2kg shoes: Trek Domane 4.3

RITW
5 PM

Cycling 31:59 intensity: (16:27 @1) + (15:19 @2) + (13 @3) 11.89 km (2:41 / km) +145m 2:32 / km
ahr:108 max:136 shoes: Trek Domane 4.3

Raced home as going out for dinner. This and busy day at work meant no running for me today. Not all bad as recover a bit more from long run on Sunday.

Monday May 30, 2016 #

9 AM

Cycling 32:47 intensity: (22:41 @1) + (10:06 @2) 13.19 km (2:29 / km) +115m 2:23 / km
ahr:104 max:123 weight:76.6kg shoes: Trek Domane 4.3

Alright its cold.
7 PM

Cycling 32:28 intensity: (1:25 @0) + (16:13 @1) + (14:48 @2) + (2 @3) 11.87 km (2:44 / km) +145m 2:35 / km
ahr:105 max:129 shoes: Trek Domane 4.3

And now its dark too.
10 PM

Stretching & Exercises 20:00 [0]

Sunday May 29, 2016 #

8 AM

Running long 2:44:31 intensity: (14 @1) + (10:51 @2) + (1:08:47 @3) + (1:24:39 @4) 31.34 km (5:15 / km) +925m 4:34 / km
ahr:151 max:167 weight:77.8kg shoes: Blue Nike Vomero

Entered this http://www.swissalpine.ch/en/competition/s42/ yesterday do thought I'd better do a longer run with some hills.
Decided to do 3 peaks of Majura, Ainslie and Black Mtn from home. Marty came along too which added to the degree of difficulty. Bloody freezing when we set off with thick fog. Worse still Marty had already warmed up after running the 2k from his house so I was struggling in first few k but it got OK by time we crossed into Bruce Ridge.
Idea was to run more at my (fastish) long run pace of 4.30-4.40 min ks but across the flat lands to Majura we were trundling along at 4min10-4min20s. I felt fine at the pace but decided to take it real easy up the hills so Marty didn't have to wait for me too much towards the end.
Up Majura just felt pretty steady and enjoyable getting out of the fog. I decided to try Craneys famous short question - long answer strategy to help slow Marty but it backfired massively. Asked him about what his best ever marathon was which did indeed illicit a long answer but unfortunately seemed to pump him up recalling past glories and he got faster! Decided future short-long q's would be about orienteering.
Across Hackett Hill and up Ainslie and again went steady. Still feeling pretty ok and had a gel at top. Decided to go round edge of Lake to Black Mtn as more scenic even though further. On the foreshore it was back to 4min20ks and I started to tire a little as we approached museum. Up Black Mtn via ALJMT but we missed the turn off to the water tanks and went up the power lines instead. This bit was my biggest struggle of run but recovered a bit as got up into the car park on the spur.
Back off Black Mtn and was pretty weary but I didn't want to be too slow for Marty so tried to push it along. Concrete path hill up to Belco Way seemed to have got steeper and tougher than last time I ran it. Overall finished pretty well though. 31k and 3 peaks at reasonable pace definitely good training.
C • The acejase clause.. 3

Saturday May 28, 2016 #

10 AM

Orienteering warm up/down 23:10 intensity: (5:49 @1) + (11:50 @2) + (5:31 @3) 3.52 km (6:35 / km) +84m 5:53 / km
ahr:121 max:146 weight:77.2kg shoes: Innov-8 X-Talon 212

Warm up running with Marty round Blue course tailing Zoe and Elye Dent.

Orienteering race 39:02 intensity: (4 @1) + (24 @2) + (20:15 @3) + (18:19 @4) 6.58 km (5:56 / km) +121m 5:26 / km
ahr:153 max:165 shoes: Innov-8 X-Talon 212

Red 3 at Ainslie. Bit of a rush as Marty had a deadline to get home too (and we were int he same car). Marty started a minute behind me and thanks to a longish mostly track leg was on me as I left 1. 2-3 was another long track leg and he was gone. I orienteered pretty well and kept running ok - felt like I was running out final bit of half marathon from last week. Hoped Marty would make a mistake and I would pick him up and he did at 11 but I only saw him going out and last few controls were a running fest so unsurprisingly didn't see him again. Think his nav has improved too. Pretty good course for the area.

Running warm up/down 5:21 intensity: (18 @1) + (4:50 @2) + (13 @3) 1.01 km (5:18 / km) +13m 4:59 / km
ahr:128 max:136 shoes: Innov-8 X-Talon 212

Straight into car when we finished so I ran a lap of the oval at home as cool down.
9 PM

Stretching & Exercises 20:00 [0]

Friday May 27, 2016 #

8 AM

Cycling 28:33 intensity: (5:24 @1) + (23:09 @2) 12.69 km (2:15 / km) +107m 2:09 / km
ahr:117 max:132 weight:77.6kg shoes: Trek Domane 4.3

Cold ride into work contemplating what winter gear I need. Got new watch from Garmin yesterday to replace old one which broke. They gave me an upgrade to a Forerunner 630 (as a result of the first replacement they sent me not working at all!). So this ride included playing round with settings etc.
6 PM

Cycling 38:36 intensity: (2 @0) + (27:15 @1) + (11:19 @2) 13.56 km (2:51 / km) +155m 2:42 / km
ahr:102 max:124 shoes: Trek Domane 4.3

Home in dark. Still cold.

Thursday May 26, 2016 #

11 AM

Orienteering 58:17 intensity: (9:50 @1) + (34:19 @2) + (14:08 @3) 7.81 km (7:28 / km) +131m 6:53 / km
ahr:125 max:151 shoes: Salomon Sense Mantra Blue

Course setting out at Timber Tops. Pretty cold, light rain and blowing a gale. Hope better on race day! Got to first site to tape and realised had no tape and no pen. Well prepared I am. Back to car and found some small plastic bags for rubbish in car so proceeded to take heaps of them and rip them up as I went. Found black texta in car so alls well that ends well.
Highlight of taping was seeing a few hers of wild deer and then a stag with huge antlers. Impressive.

Orienteering 14:27 intensity: (40 @1) + (10:48 @2) + (2:59 @3) 2.04 km (7:06 / km) +26m 6:40 / km
ahr:129 max:145 shoes: Salomon Sense Mantra Blue

Second lot of taping.
2 PM

Orienteering 26:55 intensity: (3:37 @1) + (11:30 @2) + (11:48 @3) 3.93 km (6:51 / km) +70m 6:18 / km
ahr:129 max:151 shoes: Salomon Sense Mantra Blue

And final lot of taping. Most sites ok which made it easier. Back to Bungendore afterwards where updated OCAD Course setting file in Food Gallery to ripper choccy milkshake and apple pie.

Wednesday May 25, 2016 #

Stretching & Exercises 25:00 [0]

8 AM

Running 57:09 intensity: (38 @1) + (9:59 @2) + (36:57 @3) + (4:17 @4) + (5:18 @5) 11.04 km (5:10 / km) +179m 4:47 / km
ahr:147 max:196 weight:77.8kg shoes: Blue Nike Vomero

Run into work. Legs tired but well on the mend to recovered from Half. Continuing to enjoy run in to work.

Tuesday May 24, 2016 #

Stretching & Exercises 10:00 [0]

9 AM

Cycling 29:19 intensity: (13:30 @1) + (15:37 @2) + (12 @3) 12.59 km (2:20 / km) +120m 2:13 / km
ahr:110 max:138 shoes: Trek Domane 4.3

ITW
6 PM

Cycling 38:35 intensity: (6 @0) + (28:33 @1) + (9:54 @2) + (2 @3) 13.47 km (2:52 / km) +153m 2:43 / km
ahr:101 max:121 shoes: Trek Domane 4.3

HFW

Monday May 23, 2016 #

Note
weight:77.2kg

Stretching & Exercises 10:00 [0]

3 PM

Running 22:23 [1] 4.18 km (5:21 / km) +28m 5:11 / km
weight:77.6kg shoes: Blue Nike Vomero

Recovery jog at work when had a cancellation. No sign of bad sore spots but fairly stiff. Nice to get out.

Sunday May 22, 2016 #

7 AM

Running warm up/down 17:26 intensity: (49 @1) + (5:22 @2) + (11:06 @3) + (9 @4) 3.57 km (4:53 / km) +11m 4:49 / km
ahr:136 max:154 shoes: Blue Nike Vomero

Longer warm up than usual. Trying to follow Marty et als lead of having a decent warm up. Still wasn't the 5k Marty does but 3.5k is fair way by my standard.

Running 1:21:37 intensity: (10 @1) + (25 @2) + (6:46 @3) + (53:36 @4) + (20:40 @5) 20.96 km (3:54 / km) +142m 3:46 / km
ahr:166 max:192 shoes: Lunar Racer3.2 Yellow

YMCA Runners Club Half Marathon. 12th Overall, 1st M40-44 Old Mans Class / ACT Half Marathon Champs. Also a PB!

Started with a plan of going out sub 80 pace. I didn't think I'd be able to sustain it but was maybe a little bit hopeful I could. My Half Marathon PB prior to this race was 82.02 at Lifeline Majura Parkway run last November and I'd done 83.02 at this race last year. Ran through the rolling bit of Yarralumla on the road chatting with Nick Walshe. Wasn't checking watch too much but Nick is a 75min runner so figured I was on pace. Onto the bike path at Weston Park and I was feeling pretty good but like I was working. Nick pulled ahead with some other guys and I chose not to go with them as I thought it would be too quick.
Through to Governors General Dve and seemed to be doing sub 80 pace - its not worth worrying about k rates too much on this course as plenty of winding and hills to effect each individual km. Feeling the pinch a little so had a gel at Governor Generals which also meant I dropped off the couple of guys I had been running with. A fast k down the hill from the Governor Generals and telling myself not to use too many pennys - just be steady through till the last few km and then go for it.
Started tightening up a bit after Scrivener Dam which is a bit earlier than ideal (maybe 11-12k) but was still rolling along ok. Glute muscles starting to tire. As approached Black Mtn Peninsula though I started to gain on 2 guys who'd pulled ahead back at Governor Generals Dve so started trying to catch them. Caught one at Black Mtn Peninsula and dropped him going back up the 'hill' of the Peninsula. He turned out to be Aston Duncan who I sort of knew and who came 2nd in my Old Mans age class.
On towards the Museum and getting tough now (17-19k). I was tightening up but also very slowly gaining on the 2nd guy ahead. I caught him as we passed the Museum and pulled a few strides ahead before he promptly lifted and got back to 5m ahead. Was aiming to go again when he peeled off to the toilets at Acton Ferry terminal! Must've been desperate to loo stop at 19.5k! Saw him afterwards and he also had a bloodied knee - he'd slipped over flying into the toilets and cracked his knee on the concrete floor. Ouch!
Regardless I was unexpectedly on my own for the last 2k or so. Pushed on although the pinch up onto Commonwealth Ave Bridge was slow and hurt a lot. Missed 81 but could see breaking 82 comfortably and did so.
Pretty pleased with run although as always wanted a little better. Didn't stay for presos but was pretty chuffed when Marty texted me I'd won my Old Mans class. Not often I win or place in something in running. Could probably see a little faster time too as course is not a fast one - hills, lots of windy bends and also fairly cold (although much warmer than last years -5!). Will think about going to Melbourne Half later in the year as a few of the blokes from Reid Oval group are going.

Running 8:46 intensity: (4 @1) + (14 @2) + (4:10 @3) + (4:13 @4) + (5 @5) 1.4 km (6:15 / km) +11m 6:00 / km
ahr:154 max:172 shoes: Lunar Racer3.2 Yellow

Cool down with Marty, James and Jacob. Forgot the glide/vas so really bad Capt. which was noticeable in the race and outright painful in cool down. Cut cool down short as had to get going to Giants v Dogs game in Sydney. 6.5 hrs in the car was less than ideal recovery!

Saturday May 21, 2016 #

Stretching & Exercises 5:00 [0]

11 AM

Running 18:20 intensity: (27 @1) + (7:29 @2) + (9:09 @3) + (1:15 @4) 3.64 km (5:02 / km) +248m 3:45 / km
ahr:136 max:157 shoes: Blue Nike Vomero

Pre race day lap of Aranda. Seemed snappy.

Friday May 20, 2016 #

6 AM

Running intervals 37:12 intensity: (39 @1) + (15:27 @2) + (18:46 @3) + (2:20 @4) 7.53 km (4:56 / km) +42m 4:48 / km
ahr:137 max:158 shoes: Nike LunartempoV2

Something different * 2. First did a Belinda-Shannon taper session of 4* 1min on 1min off, 4* 30s on 30s walk. Around Aranda Ovals. Seemed quite good. Second thing different was did it Friday morning instead of Thursday lunch although this was mostly due to work yesterday.

Thursday May 19, 2016 #

Stretching & Exercises 25:00 [0]

Wednesday May 18, 2016 #

Stretching & Exercises 20:00 [0]

8 AM

Running 56:12 intensity: (3:06 @1) + (32:06 @2) + (21:00 @3) 11.09 km (5:04 / km) +192m 4:40 / km
ahr:130 max:150 weight:77.5kg shoes: Blue Nike Vomero

Cruise run back into work. Nippy - vest and gloves the whole way. Again felt pretty good given only a bit over 12 hours since Mona Fartlek on way home.
2 PM

Cycling 32:36 intensity: (12:57 @1) + (19:37 @2) + (2 @3) 11.75 km (2:46 / km) +176m 2:35 / km
ahr:110 max:131 shoes: Trek Domane 4.3

Rushed ride home to make school pick up.

Tuesday May 17, 2016 #

9 AM

Cycling 31:45 intensity: (12:21 @1) + (19:23 @2) + (1 @3) 12.68 km (2:30 / km) +125m 2:23 / km
ahr:110 max:132 weight:78.1kg shoes: Trek Domane 4.3

Warmish ride in to work.
6 PM

Running 56:49 intensity: (8 @0) + (1:21 @1) + (20:32 @2) + (18:14 @3) + (16:34 @4) 11.39 km (4:59 / km) +177m 4:38 / km
ahr:140 max:165 shoes: Nike LunartempoV2

Ran home doing Mona Fartlek. Surprised myself with speed and feeling good. Some bloke rode past and called out "Geeze mate, some serious speed!" Feeling relatively good so considering doing the YMCA Runners Club half marathon on Sunday.
9 PM

Stretching & Exercises 20:00 [0]

Monday May 16, 2016 #

6 PM

Cycling 39:31 intensity: (11 @0) + (31:45 @1) + (7:32 @2) + (3 @3) 13.54 km (2:55 / km) +163m 2:45 / km
ahr:99 max:120 weight:78kg shoes: Trek Domane 4.3

Bike had been at work all weekend due to the logistics of the weekend so just a ride home today.

Sunday May 15, 2016 #

7 AM

Running long 2:13:13 intensity: (10 @0) + (21:09 @1) + (56:52 @2) + (48:33 @3) + (6:29 @4) 11.65 km (11:26 / km) +2025m 6:07 / km
ahr:129 max:159 shoes: Blue Nike Vomero

Long run from Govetts Leap in the Blue Mtns, a loop that BA, ALJ and Emma did some years ago. Started out across to Evans Lookout which was a flatish track with bushes growing over the top to be pushed through. Then down what turned out to be a canyon really with lots of boulder hopping, narrow steep track and numerous times looking for signs/tapes/chalk arrows which indicate where the track went. Plenty of stops and more scrambling than running.
Eventually got to the Valley floor where the track was more runnable although pushing through shrub branches at about shoulder height. After a few k turned back up the steep hill and again some issues following the path. At one point I had to choose left or right, chose left and followed the track for probably 5-10 mins before it came out almost same spot as I left it! Chose right the 2nd time which was correct.
The final km or so was almost rock climbing up steps cut into rock and including a grill-stair case which was bolted to the cliff face. Mostly walking this section. Glad to get to the top where bumped into Sam, Brad and Industry boys.
Enjoyable morning although more a strength and conditioning work out than a long run!
10 PM

Stretching & Exercises 10:00 [0]

Saturday May 14, 2016 #

4 PM

Running 43:12 intensity: (9:28 @1) + (20:40 @2) + (13:04 @3) 5.65 km (7:38 / km) +261m 6:13 / km
ahr:123 max:152 shoes: Blue Nike Vomero

After Belinda's great run in the UTA 50k we got back to our accommodation and I ducked out for an explore of Mt Victoria tracks. After an initial section on a dirt road the bushwalking tracks were narrow, somewhat overgrown, steep and rocky. Interesting but running was slow.

Friday May 13, 2016 #

8 AM

Cycling 30:57 intensity: (19:16 @1) + (11:38 @2) + (3 @3) 11.77 km (2:38 / km) +127m 2:30 / km
ahr:104 max:125 shoes: Trek Domane 4.3

Commute in.

Thursday May 12, 2016 #

12 PM

Running warm up/down 10:45 intensity: (18 @1) + (50 @2) + (9:37 @3) 2.35 km (4:35 / km) +2m 4:33 / km
ahr:139 max:147 weight:77.2kg shoes: Nike LunartempoV2

Laps of Reid Oval warming up with James and Alan.

Running intervals 24:05 intensity: (10 @1) + (3:19 @2) + (6:09 @3) + (14:27 @4) 5.4 km (4:28 / km) +2m 4:27 / km
ahr:152 max:170 shoes: Nike LunartempoV2

Good session with da Industry boys. 3k tempo, 2min rest, then 5 * half lappers (about 300m). Made sure I did the 3k at tempo pace which turned out to be 3.48min ks / 11min 20s. Felt pretty ok in the first few half lappers and noticed the watch was saying running at 3min04s min/k for 2nd last effort so pumped the last one and came up with 2min 59s min/k. Woo hoo! (couldn't have kept the pace up fro another step).

Running warm up/down 12:59 intensity: (2 @1) + (3:39 @2) + (9:18 @3) 2.39 km (5:26 / km) +5m 5:23 / km
ahr:136 max:145 shoes: Nike LunartempoV2

Jog with Sam and Jason working out logistics for Belinda's 50k on weekend.
9 PM

Stretching & Exercises 20:00 [0]

Wednesday May 11, 2016 #

Note
weight:76.8kg

8 AM

Running 56:36 intensity: (52 @1) + (16:23 @2) + (38:58 @3) + (23 @4) 11.02 km (5:08 / km) +172m 4:46 / km
ahr:139 max:154 shoes: Nike Vomero10

Run into work. Rolled along ok but could feel last nights run. Cold and muddy and shoes just about run their race - 850k seems reasonable though!
2 PM

Cycling 33:09 intensity: (9:51 @1) + (23:15 @2) + (3 @3) 11.66 km (2:51 / km) +167m 2:39 / km
ahr:114 max:129 shoes: Trek Domane 4.3

Home running late for school pick up.
10 PM

Stretching & Exercises 15:00 [0]

Tuesday May 10, 2016 #

9 AM

Cycling 1:01:24 intensity: (24:58 @1) + (23:22 @2) + (11:19 @3) + (1:45 @4) 21.18 km (2:54 / km) +347m 2:41 / km
ahr:116 max:158 shoes: Trek Domane 4.3

Ride in via East side of west basin to include a Black Mtn. Had a fairly big pack pack on but got up the mountain ok. Bit scary going over Commonwealth Bridge as wind blowing a gale and blowing me in towards traffic. Had to lean sideways and hope didn't have an even bigger gust.
5 PM

Running 58:31 intensity: (29 @1) + (18:21 @2) + (18:47 @3) + (20:54 @4) 11.88 km (4:55 / km) +223m 4:30 / km
ahr:144 max:165 shoes: Nike LunartempoV2

First run home in the winter dark for the year with headlight doing 6 * 1kms. Thought after the Black Mtn this morning I thought I might struggle but felt pretty strong. K rates were pretty good (for in the dark) and was good training session.
9 PM

Stretching & Exercises 20:00 [0]

Monday May 9, 2016 #

9 AM

Cycling 31:02 intensity: (20:19 @1) + (10:41 @2) + (2 @3) 12.36 km (2:31 / km) +137m 2:23 / km
ahr:103 max:129 weight:77.7kg shoes: Trek Domane 4.3

Commute
7 PM

Cycling 41:38 intensity: (2 @0) + (31:18 @1) + (10:16 @2) + (2 @3) 13.52 km (3:05 / km) +167m 2:54 / km
ahr:101 max:123 shoes: Trek Domane 4.3

And again. this time darker and colder.
9 PM

Stretching & Exercises 15:00 [0]

Sunday May 8, 2016 #

11 AM

Running long 1:34:52 intensity: (1:07 @1) + (37:03 @2) + (46:42 @3) + (10:00 @4) 16.05 km (5:55 / km) +527m 5:05 / km
ahr:138 max:166 shoes: Nike Vomero10

Hilly long run with Grant and Rob. Gossan, Bruce Ridge, Little Black, Black and then the Crackenback. Wet, rainy and muddy the whole way, including particularly slippy on the downhills. Enjoyable run although I wasn't very motivated to do more at the end.
9 PM

Stretching & Exercises 15:00 [0]

Saturday May 7, 2016 #

7 AM

Running warm up/down 20:10 intensity: (48 @1) + (5:57 @2) + (13:25 @3) 4.32 km (4:40 / km)
ahr:136 max:152 weight:77.4kg shoes: Nike Vomero10

Run down to Park Run with Grant and Marty. Coldest morning for a while. Maybe 5 degrees?

Running race 18:17 intensity: (9 @1) + (16 @2) + (1:23 @3) + (15:54 @4) + (35 @5) 5.02 km (3:39 / km) +14m 3:36 / km
ahr:163 max:173 shoes: LunarRacer 3.1 Sky Blue

Park Run. Pretty solid. Started out a bit too fast with more fast guys than usual around. Felt pretty ok although ended up on my own at about 1.5k. Had Brad H in sight so tried to keep up with him. Slowed a bit in the 4th k as per usual with the U turn and uphill. Finished strong and little surprised pretty identical time to last few. Good runs from Marty and GB.

Running warm up/down 16:48 intensity: (2 @1) + (3:12 @2) + (12:39 @3) + (55 @4) 3.25 km (5:11 / km) +52m 4:47 / km
ahr:143 max:154 shoes: Nike Vomero10

Slower jog back. Had to get going after Park Run to get kids to Saturday Morning O.

Orienteering 14:49 intensity: (49 @1) + (4:44 @2) + (9:09 @3) + (7 @4) 1.77 km (8:21 / km) +27m 7:46 / km
ahr:134 max:154 shoes: Nike Vomero10

Coaching session with Blue Lightnings jogging round the forest barking orders at the rascals.

Friday May 6, 2016 #

8 AM

Cycling 31:32 intensity: (12:18 @1) + (19:02 @2) + (12 @3) 11.9 km (2:39 / km) +125m 2:31 / km
ahr:111 max:150 shoes: LunarRacer 3.1 Sky Blue

Rode in loaded up wearing warm gear.
5 PM

Cycling 38:13 intensity: (1 @0) + (21:01 @1) + (16:34 @2) + (37 @3) 13.58 km (2:49 / km) +187m 2:38 / km
ahr:107 max:138 shoes: Trek Domane 4.3

Home via Civic.
9 PM

Stretching & Exercises 20:00 [0]
weight:77.8kg

Thursday May 5, 2016 #

12 PM

Running warm up/down 6:56 intensity: (41 @1) + (1:11 @2) + (5:04 @3) 1.46 km (4:46 / km) +12m 4:34 / km
ahr:133 max:143 weight:77.6kg shoes: Nike LunartempoV2

Got the word late that usual intervals was now at Lennox Gardens and 15mins earlier. Bit of a rush but made it just minimal warm up. Also had to fiddle round with borrowed Garmin forerunner 210 to get it to work.My trusty, although lately not so trusty, Garmin 620 has been sent off to Garmin HQ for examination. I'm secretly hoping for the verdict to be a new one.

Running intervals 16:03 intensity: (8 @1) + (15 @2) + (2:56 @3) + (12:40 @4) + (4 @5) 3.87 km (4:09 / km) +8m 4:06 / km
ahr:160 max:172 shoes: Nike LunartempoV2

8 *400m on 2min cycle at Lennox Gardens. I was doing the 400m in 77-78 so 40s recovery or so - certainly recovery wasn't long. Times pretty good and while it was hard and a struggle towards the end it just seemed to be for usual reasons rather than post marathon fatigue (unlike last Thursday).

Running 12:47 intensity: (1 @1) + (1:23 @2) + (11:23 @3) 2.49 km (5:08 / km) +20m 4:57 / km
ahr:141 max:149 shoes: Nike LunartempoV2

Jog back towards town with da boys before I turned back around. Breezy. Had solo coffee at Stand By Me in Lyons afterwards. Had heard a fair bit of talk about the place and one of the guys who usually runs in the group (wasn't there today) apparently part owns it. It was quite nice but I wouldn't drive across town for it. Well not again.
10 PM

Stretching & Exercises 20:00 [0]

Wednesday May 4, 2016 #

8 AM

Running 54:46 intensity: (7:23 @2) + (40:25 @3) + (6:58 @4) 10.99 km (4:59 / km) +179m 4:36 / km
ahr:145 max:158 shoes: Nike Vomero10

Cruised into work. Nice morning. Have done this run heaps of times and today was about 3mins quicker than usual and 2mins quicker than ever before. Think I might have turned the corner on recovery as was just cruising. Also spoke to Garmin and am sending watch back to them for examination.
9 PM

Stretching & Exercises 20:00 [0]

Tuesday May 3, 2016 #

9 AM

Cycling 26:51 intensity: (12:42 @1) + (14:09 @2) 11.99 km (2:14 / km) +103m 2:09 / km
ahr:108 max:134 weight:77.5kg shoes: Trek Domane 4.3

Still flying on new tyre. Might change the other one too.
6 PM

Cycling 38:12 intensity: (21:13 @1) + (16:53 @2) + (6 @3) 13.51 km (2:50 / km) +129m 2:42 / km
ahr:108 max:133 shoes: Trek Domane 4.3

Was all set to run home. When I say all set I mean all set except for bringing my running shoes in to work. Rode home.
10 PM

Stretching & Exercises 15:00 [0]

Monday May 2, 2016 #

9 AM

Cycling 28:31 intensity: (14:35 @1) + (13:56 @2) 12.02 km (2:22 / km) +106m 2:16 / km
ahr:109 max:127 shoes: Trek Domane 4.3

Not a good start to the day - finding rear tyre flat. Changed tube and tyre as tyre needed doing and had bought new one a while ago. Surprised by what a difference it made - flew in to work.
7 PM

Cycling 36:04 intensity: (7 @0) + (9:04 @1) + (26:12 @2) + (41 @3) 12.91 km (2:48 / km) +137m 2:39 / km
ahr:114 max:139 shoes: Trek Domane 4.3

Home in the dark. Saw a fox. Garmin shat itself again. I'm calling Garmin Australia.
10 PM

Stretching & Exercises 5:00 [0]

Sunday May 1, 2016 #

7 AM

Running 2:10:43 intensity: (1:35 @1) + (30:25 @2) + (1:29:59 @3) + (8:44 @4) 24.58 km (5:19 / km) +408m 4:55 / km
ahr:141 max:161 weight:77.2kg shoes: Nike Vomero10

Long run with GB, Andy and Fatrat. Over to Arboretum and down to Molongolo River before back along beside it to Scrivener Dam then head home via Cork Oaks. Absolutely pelting down rain but warm at start so much discussion about right clothing - Andy seemed to nail it with shorts and tee as quite warm and didn't rain much on run. He claimed he looked at something called the Radar? Whatever. I felt a bit sore in quads from yesterdays exertions but otherwise fine. Bit longer than I expected but the lads seem to be finding some form so went with the flow.

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