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Training Log Archive: acejase

In the 7 days ending Feb 10, 2008:

activity

time

miles

Running

4:33:24

31.07

(8:48)

50.0

(5:28)

Cycling

2:09:19

18.64

30.0

Total

6:42:43

49.71

80.0

averages - weight:85kg

1:52

0:00

» now

Sunday Feb 10, 2008 #

Running long 1:52:02 [3] 20.0 km (5:36 / km)
ahr:145 max:173 shoes: Asics GT2120

Cockatoos long run same as usual - AInslie, Pines and Majura. Maybe a bit less wiggling in Pines. Surged the majura rd but didnt have much in me despite kind words from Miss Jones. Lawfords everywhere with BelindaL being one very fit 16yo. Nice coffee at Sfoglia although bacon&egg focacia was a bit much for me. Grant regailed us with stories from his first week in the AFP.

Saturday Feb 9, 2008 #

Running warm up/down 11:00 [3] 2.0 km (5:30 / km)
ahr:130 max:145 shoes: Asics GT2120

Warm up jog over to aranda ovals with the Hoggster. Needed to do something after spending all Saturday on a work training course and Hoggster was primed when I gave him a call.

Running intervals 21:23 [5] 5.0 km (4:17 / km)
ahr:168 max:179 shoes: Asics GT2120

8 Aranda ovals hard with 1/2 a lap float in between each. Hoggster not sure if he had recovered from sickness so ran with me the whole way pushing me on through last few. Funny how those last few I thought Hoggster wasnt judging the pace well and was speeding up - the splits proved otherwise! Ran them hard and well and felt pretty good after a few easy days. Bit of adaptation going on in the body me thinks.
Ovals:98 (140/164), 99(164/166), 100(167/171), 99(170/173), 101(172/174), 99(174/177), 102(175/177), 102(175/177)
Floats: 60(162/164), 58(166/168), 59(168/171), 58(172/174), 59(173/174), 60(177/179), 64(175/177), 59(176/177)

Running warm up/down 23:20 [3] 3.0 km (7:47 / km)
ahr:138 max:163 shoes: Asics GT2120

Loopy warm down discussing the intracicies of canberra real estate.

Friday Feb 8, 2008 #

Cycling 1:16:19 [3] 30.0 km (2:33 / km)
ahr:113 max:148

Roll round the lake in the early morning cool with RobWalt and.....wait for it......wait for it......David Searle! No rain fell but path was fairly wet and lots of avoiding puddles and people. Searlo peeled off and went back to Cook while Rob & I adjourned to Guses where the food & coffee was ok but the service was incompetent. Also got a bit cold.

Thursday Feb 7, 2008 #

Running 40:14 [3] 7.0 km (5:45 / km)
ahr:135 max:151 shoes: Asics GT2120

Bit hopeless today. Meant to do an hour but life movements meant had to run in the morning and then didnt get out of bed early enough for 60min run. Hopefully might squeeze another little run out this evening but working late so doubtful. Run itself was pleasant enough - bit tired in the quads. Cut a lap of the classic loop from home.

Wednesday Feb 6, 2008 #

Cycling 53:00 [3]
(rest day)

commuting. nice to be back on bike after a few days of life getting in the road of commuting.

Tuesday Feb 5, 2008 #

Running race 19:19 [5] 5.0 km (3:52 / km)
ahr:166 max:177 shoes: Asics GT2120

XC at Weston Pk. I felt much better than last week in cooler conditions. Felt a bit leg weary at the start but after a k or so that passed as legs warmed up. Managed to resist getting swept up in the battle of the Jones girls on the way out and pushed home strongly, negative splitting. All question marks that the course was short should be ignored.
Out:9.42(159/171)
Back:9.36(173/177)

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)

bit less warm up than last week.

Monday Feb 4, 2008 #

Running 36:06 [3] 6.0 km (6:01 / km)
ahr:124 max:142 weight:85kg shoes: Asics GT2120

Blob. Walters feeling good with a bit of fitness behind them so they set a cracking pace. Pippa got into a blew which put a dampener on proceedings.

Note

too wet for commuting. yeh!

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