Training Log Archive: acejaseIn the 7 days ending Jun 13, 2010:
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Sunday Jun 13, 2010 #
Running long 1:40:27 [3] 20.0 km (5:01 / km)
ahr:138 max:166 weight:81.9kg shoes: Nike Air Pegasus26
Long run with Cockies not at QB3 - rob, devil, sanders & JLA. I was running steady but felt like I was in the grupetto up the hills where I felt yesterdays efforts. Started up Ainslie thinking I would be walking but found a slow rhythm that got me to the top. Nippy with car telling me between -2 and 1 on the way there.
Had realised at XC yesterday there were limited numbers so invited all back to ours for coffee. Rob was on bacon & eggs, ALJ on toast and I on coffee. ALJ, Shep, Roy, Max & Mira all joined the runners. Good fun and Rob's work on the BBQ produced delicious bacon & eggs as well as a fire display to make up for the fireworks on QB weekend now being banned in the ACT.
Had realised at XC yesterday there were limited numbers so invited all back to ours for coffee. Rob was on bacon & eggs, ALJ on toast and I on coffee. ALJ, Shep, Roy, Max & Mira all joined the runners. Good fun and Rob's work on the BBQ produced delicious bacon & eggs as well as a fire display to make up for the fireworks on QB weekend now being banned in the ACT.
Saturday Jun 12, 2010 #
Running race 32:31 [5] 8.0 km (4:04 / km)
ahr:168 max:174 weight:83.4kg shoes: Nike Air Zoom Elite 4
Goorayaroo XC. Very much 4k out uphill and 4k downhill back. Tracked Patrick most of the way but always out of reach and in the end he beat me by a minute or so - he's been doing some serious speed work! Hard work and could feel the half a cold I seem to have. Enjoyable though and I was 20s quicker than last year.
2k 7.52 - think it was 4.01 & 3.51 (156/169)
3k 4.25 (171/174)
4k 4.02 / 16.19 (172/174)
5k 4.07 (172/174)
6k 3.54 (170/172)
7k 4.17 (171/174)
8k 3.52 (172/174)
2k 7.52 - think it was 4.01 & 3.51 (156/169)
3k 4.25 (171/174)
4k 4.02 / 16.19 (172/174)
5k 4.07 (172/174)
6k 3.54 (170/172)
7k 4.17 (171/174)
8k 3.52 (172/174)
Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Nike Air Zoom Elite 4
Warm up with Rob & Dev and afterwards with a bunch.
Friday Jun 11, 2010 #
Running 22:50 [3] 4.0 km (5:43 / km)
ahr:122 max:143 shoes: Nike Air Pegasus26
Usual half lap. Had shocking night w Abby so slept through alarm and didnt run till close to 730. Lucky as at that time it was still -3.5! Not a good morning to not be able to find my gloves.
Thursday Jun 10, 2010 #
Note
weight:83.2kg
Wednesday Jun 9, 2010 #
Running intervals 16:00 [3] 4.0 km (4:00 / km)
ahr:147 max:161 weight:83.3kg shoes: Nike Air Pegasus26
Freezinf cold afternoon running in Woden (top of 8 degrees). Had wanted to do some 1ks on the grass track that used to train on but it was all locked up so did 4*3min surges with 1min recovery round Woden cemetery and then down the bike path towards Tuggers. Felt ok, bit weary on the last which is probably a good sign.
Running warm up/down 23:00 [3] 4.5 km (5:07 / km)
shoes: Nike Air Pegasus26
Run over to track and cemetery then back to car dealership where car was being serviced.
Tuesday Jun 8, 2010 #
Running 23:11 [3] 4.0 km (5:48 / km)
ahr:127 max:147 weight:82.9kg shoes: Nike Air Pegasus26
Had intended to get up with early alarm but interupted sleep meant snoozed away half hours running time. End result was the predictable half lap of Randy in nipsville conditions once more. Cracked beanie for first time for the winter.
Monday Jun 7, 2010 #
Cycling 1:20:00 [3]
weight:82.7kg
RTFW. Nipsville and got clothing wrong again. -2 when I left and should have gone red jacket and possibly beanie but didnt. Froze down Aranda Hill.