Training Log Archive: acejaseIn the 7 days ending Jul 30, 2006:
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Sunday Jul 30, 2006 #
Running long 1:52:02 [3] 22.0 km (5:06 / km)
ahr:147 max:166 shoes: Asics Kayano
Long run from Canberra Grammar rowing shed (finish of Triple Tri). First 75mins with Candyman and the rest with the Captain. no blood though. pleasant enough - very flat and a bit bored by the end.
Saturday Jul 29, 2006 #
Running hills 1:05:03 [5] 12.0 km (5:25 / km)
ahr:144 max:176 shoes: Asics Kayano
Did the Crackenback with Hoggster. Crack-en-back is rolling, steep hills on belconnen side of Black Mtn and is so entitled because sometimes you crack and go back home. Did the Crackenback as a surge/interval (9.58, hr avg 171, max 176) and also from Coulter Dve underpass to top of Aranda Hill (4.11, 170/175). Hard work but good. Shins a bit sore - presumably from bike-path intervals on Thursday. Gave them a 1 min massage in the evening so that should fix em up.
Friday Jul 28, 2006 #
Running 47:01 [3] 9.0 km (5:13 / km)
ahr:135 max:153 shoes: Asics Kayano
run in to work.
Thursday Jul 27, 2006 #
Running warm up/down 24:00 [3] 4.0 km (6:00 / km)
shoes: Asics Kayano
warmup / down from ints. had to stop in warm up so Hoggster could drop a few mates at the pool.
Running intervals 25:09 [5] 6.5 km (3:52 / km)
ahr:169 max:177 weight:82.5kg shoes: Asics Kayano
intervals with South Oval group. Group was guys like Marty Dent so I was running on my own although there was doubling-back a fair bit. 10 * 90s on, 60s off. Legs felt empty and slow - that feelign you get after a rest day except heaps worse. probably b/c I've had about 6 rest days in the last week!
Wednesday Jul 26, 2006 #
Note
weight:82.5kg (rest day)
busy day so rest day on training front.
Tuesday Jul 25, 2006 #
Running 41:30 [3] 7.0 km (5:56 / km)
ahr:122 max:149 shoes: Asics Kayano
easy run round cook & aranda with nat, stace & pippa while andy & gareth did ds hills. Plan is for rest day tomorrow (mainly due to work/life committments) and then back in to intensity with intervals on Thursday.
Monday Jul 24, 2006 #
Cycling 24:00 [3]
rode to work in rain. my office is now a poor imitation of a swedish drying room.
Cycling 29:00 [3]
rode home. still raining.
Running 46:30 [3] 7.6 km (6:07 / km)
ahr:140 max:197 weight:83kg shoes: Asics Kayano
1st run back. cook blob with stace, andy & pippa. no bazorak. had a bit of a stomach ache but dont think it was related to illness. felt fine - fresh legs (although not as fresh as staces appeared to be).