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Training Log Archive: acejase

In the 7 days ending Sep 19, 2010:

activity

time

miles

Running

2:35:48

18.64

(8:21)

30.0

(5:12)

Orienteering

1:42:12

7.95

(12:51)

12.8

(7:59)

Cycling

1:20:00

Twin Pram Running

24:16

1.86

(13:01)

3.0

(8:05)

Total

6:02:16

28.46

45.8

averages - weight:79.1kg

1:42

0:00

» now

Sunday Sep 19, 2010 #

Note
weight:78.5kg

New record low weight but pretty sure to do with dehydration, and lack of rehydration, from yesterday's session.

Orienteering race 1:32:12 [4] 10.8 km (8:32 / km)
ahr:153 max:170 shoes: Brooks Cascadia 4 (Tractors)

Picaree Hill OY. DId Red1 for the traiing. Bit stiff and sore at the start but just tried to long run it. Found a decent rhythm and stiffness warmed up. Lost a bit of time at 1st due to confusion generated by the fairly major unmarked tracks but after that was pretty solid. Really good course on area thats not overly technical and just ran steadily with few errors except maybe route choice. Upped the pace over last couple of controls when noticed 90mins was a possibility but gave myself too much of a challenge. Good training and a nice spring day out.

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

Saturday Sep 18, 2010 #

Running intervals 20:30 [5] 5.0 km (4:06 / km)
shoes: Nike Air Zoom Elite 4

Aranda Oval ints with ANdy. not done for quite some time. A lap hard (aim 100secs), then half lap float (aim 60s). Used to do them fairly regularly when we were marathon training but been a while. Surprised ourselves with good pace and consistency despite andys pre-ints mulching. I couldnt quite hang with andy for the last but otherwise kept pretty level.
97 (142/164), 60
96 (166/171), 61
94 (170/174), 59
93 (153/175), 61 (probable error on AvHR)
92 (172/177), 60
92 (173/177), 62
93 (175/179), 60
94 (175/178), 60
Both AvHR and MaxHR very high/good for me showing really good efforts.

Running warm up/down 33:00 [3] 5.0 km (6:36 / km)
ahr:134 max:157 shoes: Nike Air Zoom Elite 4

Warm up half lap of aranda. warm down round aranda - both of us fairly shattered.

Friday Sep 17, 2010 #

Running 31:53 [3] 6.0 km (5:19 / km)
ahr:139 max:157 weight:79.1kg shoes: Nike Air Pegasus27

I can barely go a day at the moment without a magpie incident. Ran the right hand side of the road to avoid magpie but he still came over to get me - did a good job to knocking off the hat I was wearing! Probably karma for me laughing at al on Tuesday. Met Andy & Rob despite the trauma and Andy took us on a sojourn through aranda hill before hitting the usual route.

Thursday Sep 16, 2010 #

Note
weight:79.5kg (rest day)

I actually needed a rest day!

Wednesday Sep 15, 2010 #

Running warm up/down 12:46 [3] 2.0 km (6:23 / km)
ahr:129 max:157 shoes: Nike Air Pegasus27

Running intervals 20:00 [5] 5.0 km (4:00 / km)
ahr:153 max:168 shoes: Nike Air Pegasus27

Same as last week ran from home, warmed up, did 5*3min efforts ending at A&Zs childcare then pram ran them home. Felt better in the ints and tried to push hard, especially the last, as had rest day planned tomorrow.

Twin Pram Running 24:16 [3] 3.0 km (8:05 / km)
ahr:137 max:154 shoes: Nike Air Pegasus27

Tuesday Sep 14, 2010 #

Running 37:39 [3] 7.0 km (5:23 / km)
ahr:130 max:154 weight:79.3kg shoes: Nike Air Pegasus26

Weary and sluggish morning run with ALJ. I ran along the right hand side of Banjalong to meet Al after getting swooped on the Left hand side on Friday morning. I got half way along Bandjalong just in time to see Al getting swooped on left hand side. Sorry for laughing Al.

Monday Sep 13, 2010 #

Cycling 1:20:00 [3]

Work ride. Balmy. Bloke behind me got helmet-tapped by the Glenloch Xchange maggie. Spring definitely here.

C • tapped? 14

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