Training Log Archive: acejaseIn the 7 days ending May 14, 2006:
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Sunday May 14, 2006 #
Running warm up/down 14:00 [2] 3.0 km (4:40 / km)
shoes: Nike Air Persus
w/up/down for half marathon
Running race 1:34:40 [3] 21.1 km (4:29 / km)
ahr:164 shoes: Nike Air Persus
Canberra Half-Marathon. slower than last year but paced myself more effectively and speed still not back up since fractured ankle. really pleased. Km times with hr avg for km:
Km, split, HRavg for km
1 4.31 152 11 4.41 162 21 4.08 173
2 4.12 163 12 4.30 162 .1 .23 177
3 4.31 163 13 4.29 163
4 4.25 163 14 4.10 164
5 4.40 164 15 4.32 163
6 4.25 162 16 4.31 164
7 4.38 164 17 4.27 166
8 4.41 163 18 4.29 169
9 4.34 162 19 4.21 169
10 4.37 162 20 4.35 173
5k splits - 22.21, 22.57, 22.25, 22.26
tried to 'go to sleep' till 17k mark and then kick home and did. funny how splits were all the same despite change in attitude!
Km, split, HRavg for km
1 4.31 152 11 4.41 162 21 4.08 173
2 4.12 163 12 4.30 162 .1 .23 177
3 4.31 163 13 4.29 163
4 4.25 163 14 4.10 164
5 4.40 164 15 4.32 163
6 4.25 162 16 4.31 164
7 4.38 164 17 4.27 166
8 4.41 163 18 4.29 169
9 4.34 162 19 4.21 169
10 4.37 162 20 4.35 173
5k splits - 22.21, 22.57, 22.25, 22.26
tried to 'go to sleep' till 17k mark and then kick home and did. funny how splits were all the same despite change in attitude!
Saturday May 13, 2006 #
Orienteering 52:00 [1] 4.0 km (13:00 / km)
ahr:115 shoes: Nike Air Persus
Put out controls at Campbell Park for Cockatoos event. Had to do blue and orange controls so lots of controls in a small space!
Cycling 1:00:00 [2] 20.0 km (3:00 / km)
shoes: NW Bike shoes
Rode round lake and half-mara course. First ride on bike formerly known as Fish's.
Friday May 12, 2006 #
Running 50:00 [3] 10.5 km (4:46 / km)
ahr:144 shoes: Nike Air Persus
Lap of eastern basin of lake at sparrows fart.
Thursday May 11, 2006 #
Note
(rest day)
Rest Day
Wednesday May 10, 2006 #
Running 1:01:00 [4] 12.0 km (5:05 / km)
ahr:142
Run with Trev & Hoggster round Black Mtn reserve. Nice pace with plenty of sledging.
Cycling 1:00:00 [2] 20.0 km (3:00 / km)
Rode to work and back.
Tuesday May 9, 2006 #
Running hills 40:00 [4] 9.0 km (4:27 / km)
shoes: Nike Air Persus
6 * Aranda Hill ints + w/up and w/down with Scotty & Hoggster.
Monday May 8, 2006 #
Running 41:00 [2] 6.1 km (6:43 / km)
shoes: Nike Air Persus
Blob run. Dark and tired from o & x-c on weekend (pre-attackpoint).
Cycling 1:00:00 [2] 20.0 km (3:00 / km)
Ride to work and back. starting to get a bit nippy.