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Training Log Archive: acejase

In the 7 days ending Mar 6, 2011:

activity # timemileskm+m
  Running6 3:39:16 22.52(9:44) 36.25(6:03) 843
  Orienteering1 16:44 2.29(7:18) 3.69(4:32) 9
  Total6 3:56:00 24.82(9:31) 39.94(5:55) 852
  [1-5]6 3:54:37
averages - weight:81.5kg

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MoTuWeThFrSaSu

Sunday Mar 6, 2011 #

9 AM

Running long 1:29:10 intensity: (40 @0) + (12:22 @1) + (50:03 @2) + (25:15 @3) + (46 @4) + (4 @5) 16.49 km (5:24 / km) +271m 5:00 / km
ahr:133 max:194 shoes: Nike Vomero

Longish run, some of which with Andy who was recovering from man-cold. Down through Cork forest, edge of Arboretum to Scrivener Dam. Andy then kept running to kids party in Weston Park while I turned round and back through Black Mtn reserve.

Saturday Mar 5, 2011 #

5 PM

Running hills 47:06 intensity: (27:06 @3) + (20:00 @4) 8.31 km (5:40 / km) +245m 4:57 / km
shoes: Nike Air Zoom Elite 4

Ran from Botanic Gardens (forgot HR monitor) and did interval effort round Little Black & another one Aranda Hill. Aranda Hill was a PB (I think) but normal conditions would have done Crackenback first and be runnning with Andy/Rob. Felt pretty strong at top of Aranda Hill.
Little Black 9.27
Aranda Hill 3.51

Friday Mar 4, 2011 #

Note
(rest day)

Another taper day off. Spent day with with Mum & Dad aka Nan & Pa who are up for weekend.

Thursday Mar 3, 2011 #

8 PM

Running 24:34 intensity: (42 @0) + (13:52 @1) + (8:11 @2) + (1:49 @3) 3.48 km (7:03 / km) +71m 6:24 / km
ahr:121 max:144 shoes: Nike Vomero

Evening trot in the dark - half lap of aranda. surprised by just how dark it was - autumn has arrived.

Wednesday Mar 2, 2011 #

6 PM

Running warm up/down 5:15 intensity: (1:12 @1) + (1:49 @2) + (2:14 @3) 1.0 km (5:16 / km) +14m 4:55 / km
ahr:132 max:143 shoes: Asics DS Trainer Orange

SHort warm up with Devil. Time pressure tonight.

Orienteering race 16:44 intensity: (16 @1) + (13 @2) + (46 @3) + (9:30 @4) + (5:59 @5) 3.69 km (4:32 / km) +9m 4:29 / km
ahr:163 max:174 shoes: Asics DS Trainer Orange

SS at Commonwealth Park set by GRantM. Orienteered well in the sprint fashion. Think I chose the correct side of the lake on the long leg (good leg). Caught Dreaded at the end and he tried to hip-n-shoulder me into the lake as I went to pass and it looked like getting past him was gonna be tricky but then he announced he'd popped and slowed right down.
C • I call shenanigans 2

Running warm up/down 12:40 intensity: (1 @0) + (6:18 @1) + (1:37 @2) + (4:44 @3) 1.65 km (7:40 / km) +11m 7:25 / km
ahr:128 max:149 weight:81.6kg shoes: Asics DS Trainer Orange

Warm down - first part with A&Z then with Devil.

Tuesday Mar 1, 2011 #

11 AM

Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Nike Air Zoom Elite 4

12 PM

Running race 13:57 intensity: (14 @1) + (5 @2) + (9 @3) + (1:24 @4) + (12:05 @5) 2.21 km (6:18 / km) +231m 4:09 / km
ahr:169 max:175 weight:81.2kg shoes: Nike Air Zoom Elite 4

Mt Ainslie Run up. thought I was a monty for a PB after setting my previous PB in January but went out a bit hard. First k 10s faster than January but gave the 10s back on the 2nd k. Dropped a further 3s on PB so hardly a disaster. Patrick steamed past me at the top of the steepest section - he certainly has my measure on the hills.

Running warm up/down 16:34 intensity: (11:23 @1) + (4:42 @2) + (29 @3) 2.11 km (7:52 / km)
ahr:123 max:150 shoes: Nike Air Zoom Elite 4

Jog back down the hill with Patrick. Fortunately he just wanted to talk about 6FT and his debacle run at the half the other day so I was happy with that rather than focussing on how he'd just flogged me!

Monday Feb 28, 2011 #

Note
weight:81.6kg (rest day)

and let the taper begin.

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