Training Log Archive: acejaseIn the 7 days ending Jul 19, 2009:
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Sunday Jul 19, 2009 #
Running 28:11 [3] 5.0 km (5:38 / km)
ahr:118 max:150 shoes: Nike Air Zoom Elite
Slow jog in semi dark listening to ipod from in-laws place. Too dark for red hill w/out my light so followed the strip of park down to Adelaide Ave. Which is appaarantley called Yarra Glen at that point or something similar.
Saturday Jul 18, 2009 #
Running race 32:52 [5] 8.0 km (4:07 / km)
ahr:169 max:178 shoes: Brooks Cascadia 4 (Tractors)
XC at Goorayooroo. 4k out mostly uphill and into the wind and hence 4k back was a bit easier. I started a bit too hard, I guess coz it was so bloody cold, and consequently was way too far in o2 debt after a k. Tried to recover and keep it steady after that before striding out on the downhills on the way back. Virusy/coldy thing felt pretty awful round the throat. Last 200m was all downhill and I pumped it trying to break 33 which I duly did and ntb given training levels and slight sickness. Scotty was organiser so we had k markers and times below pretty much summarise the slope of the given km:
1k 4.16
2k 3.59
3k 4.33
4k 4.03 (16.53)
5k 4.05
6k 3.58
7k 4.06
8k 3.49 (16.01)
1k 4.16
2k 3.59
3k 4.33
4k 4.03 (16.53)
5k 4.05
6k 3.58
7k 4.06
8k 3.49 (16.01)
Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Brooks Cascadia 4 (Tractors)
Friday Jul 17, 2009 #
Note
(rest day)
no time. bit of a coldy-virussy thing going on also.
Thursday Jul 16, 2009 #
Note
weight:82kg (rest day)
Rest day. no time as working late.
Wednesday Jul 15, 2009 #
Running 51:01 [3] 10.0 km (5:06 / km)
ahr:139 max:158 shoes: Nike Air Zoom Elite
Early morning run with Andy. Basically concrete path although we went a little further which meant we didnt actually go up the concrete path.
Cycling 1:20:00 [3]
Ride to work and back. Am upping it to an hour 20 because thats how long I think it actually takes. Had to pump it on way home as was running late for child care pick up.
Tuesday Jul 14, 2009 #
Running 14:22 [3] 3.0 km (4:47 / km)
ahr:141 max:167 shoes: Nike Air Zoom Elite
OK this run fails the Heidelberg Convention to count as training in that it is less than 20mins. However I've decided that given it was 8pm, about 4 degrees and very dark it has a difficulty factor high enough to allow it to be included as training.
Monday Jul 13, 2009 #
Cycling 1:10:00 [3]
Another ride too and from work. Sweat levels a bit too high. Fortunately there has been movement in response to my intense lobbying about getting a shower in our building. They got a quote! Apparantley $7K to turn a dunny into a unisex shower. Word from the manager is that $7K should be ok. Thats the good news. the bad news is they now have to vote on it and whens the next meeting? "Oh I dunno actually - October maybe!" Still I shan't complain with that sort of progress!