Training Log Archive: acejaseIn the 7 days ending Oct 3, 2010:
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Sunday Oct 3, 2010 #
Note
Spent the day at World Road Cycle Champs in Geelong. Had a great day catching the v-line train to and from Geelong. Girls loved the train and great atmosphere at the race. Cracker day.
Saturday Oct 2, 2010 #
Running intervals 20:00 [5] 5.0 km (4:00 / km)
ahr:165
Did 5*3mins running between parents house and sisters. Felt weary at the start and briefly considered abandoning ints but was confident I wouldnt get a run in the next few days so figured it didnt matter. Pushed quite well. HR watch said max 223 which is obv wrong but I noticed plenty of 170s while running.
Running 35:00 [3] 7.0 km (5:00 / km)
shoes: Nike Air Pegasus27
Fairly steady either side of ints as wanted to make start of GFR. Not long after getting there I figured I coulda missed it.... commiserations to StK66.
Friday Oct 1, 2010 #
Running 50:33 [3] 10.0 km (5:03 / km)
ahr:134 max:162 shoes: Nike Air Pegasus27
Was just gonna do 40mins but my chosen route turned out to be 50. Down to Plenty River trail, along it to old Lower Plenty Bridge then up the back of Rossana Golf course to hill top and across through Grand Blvd to parents house. Beautiful warm day and running in the middle of the day a treat I could get used to.
Thursday Sep 30, 2010 #
Running intervals 20:00 [5] 5.0 km (4:00 / km)
shoes: Nike Air Pegasus27
Did aranda oval ints except did them at Wilanda Park Aths track in montmorency. Ran in lane 3 doing 400s with 200 float. Was solo and I felt like a slow blob after yesterdays eating and rest day but at least I stayed consistently slow and blobby across all 8 ints.
94 (138/160) 54
95 (160/164) 56
93 (162/167) 56
94 (162/166) 55
94 (164/168) 56
93 (165/169) 56
93 (166/168) 55
93 (168/172) 54
94 (138/160) 54
95 (160/164) 56
93 (162/167) 56
94 (162/166) 55
94 (164/168) 56
93 (165/169) 56
93 (166/168) 55
93 (168/172) 54
Running warm up/down 27:00 [3] 4.0 km (6:45 / km)
ahr:136 max:167 shoes: Nike Air Pegasus27
Run down and back to track. Finished at favoured Monty cafe where Jim the owner/barista informed me his machine had blown a rod and was out of action for 20mins. Upturned a few tables and kicked in a cabinet before leaving. Came back 20mins later to get coffee.
Wednesday Sep 29, 2010 #
Note
(rest day)
Didnt find the time for a run today so was concerned about weight gain before Liggo served up a magnificent lasagne & salad for dinner followed by a cream broulee style desert. Delicous and all cooked by Liggsy. I expect I put a kilo on just in that meal.
Tuesday Sep 28, 2010 #
Running hills 15:00 [5] 4.0 km (3:45 / km)
shoes: Nike Air Pegasus27
Hills on hill near Plenty River below Monty. Quite steep but short so while running it concluded it was good strength training. Tried to be strong up them and well I did 8 of them.
44 103/147
46 136/155
45 133/157
45 134/156
45 136/159
44 134/158
44 135/157
45 137/158
recoveries were about 70s jog back down hill.
44 103/147
46 136/155
45 133/157
45 134/156
45 136/159
44 134/158
44 135/157
45 137/158
recoveries were about 70s jog back down hill.
Running warm up/down 22:00 [3] 4.0 km (5:30 / km)
Jog down there and back.
Monday Sep 27, 2010 #
Running 32:23 [3] 5.0 km (6:29 / km)
max:148 shoes: Nike Air Pegasus27
Loop run down along Plenty River to Wilanda Park aths track then back over big hill and up Rattray Rd. Feeling a little better than yesterday.