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Training Log Archive: acejase

In the 7 days ending Apr 24, 2011:

activity # timemileskm+m
  Running6 3:48:32 26.53(8:37) 42.7(5:21) 503
  Cycling1 1:20:00
  Twin Pram Running1 21:43 2.02(10:46) 3.25(6:41) 45
  Total7 5:30:15 28.55 45.95 548
  [1-5]7 5:29:29
averages - weight:81.6kg

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MoTuWeThFrSaSu

Sunday Apr 24, 2011 #

8 AM

Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Asics DS Trainer Orange

Misjudged how long it would take me to get to run so was...... MASSIVELY EARLY!!!! think i was there at 7.20am for 8am start. Consequently did decent warm up, running round Optus Oval or whatever its called this week.

Running race 37:51 intensity: (13 @1) + (5 @2) + (26 @3) + (4:31 @4) + (32:36 @5) 10.0 km (3:47 / km) +23m 3:45 / km
ahr:170 max:177 shoes: Asics DS Trainer Orange

Sri Chimoy 10K at Princes Park. 2 laps of Prinny track which had extension section down to Zoo. Was thinking 38 would be par and be nice to break 38. 40 would be bad. Felt good in warm up and got going well. 3.40s for first few k which was a bit quick but what can you do. 5K in 18.40 equalled my 5k decade-best from a few months ago. Felt close to spew from 5-8.5k and times slipped to 3.50s. But found a few extra pennies after getting over the hill at 8.5k and kicked it home for 37.51. Happy with that, a decade best and doubt I could have done much more.
C • well done 11

Running warm up/down 7:43 intensity: (1 @0) + (21 @1) + (7:21 @2) 1.03 km (7:28 / km) +2m 7:24 / km
ahr:127 max:131 shoes: Asics DS Trainer Orange

Couple of laps of nearby oval after some cramping in the muscle that goes from hip to knee down lateral side of right leg.
Post run pancakes, blueberries and white chocolate from Sri Chimoy team went down a treat. Then grabbed a quick coffee in Lygon Street before heading to the Zoo with the family. Good morning.

Saturday Apr 23, 2011 #

5 PM

Running 28:32 intensity: (13 @0) + (5:58 @1) + (16:08 @2) + (6:13 @3) 5.01 km (5:42 / km) +71m 5:19 / km
ahr:130 max:151 shoes: Asics DS Trainer Orange

Trot down round Montmorency. Was listening to Gold Coast v Port game on my radio and by end of run, which was deep into the last quarter, I was pumping fists with every Suns goal. Commiserations to Port Member Jonno McComb.

Thursday Apr 21, 2011 #

6 AM

Running 43:32 intensity: (13 @0) + (10:53 @1) + (26:12 @2) + (6:14 @3) 7.7 km (5:39 / km) +135m 5:12 / km
ahr:130 max:148 shoes: Nike Air Pegasus27

Morning run with Searlo. Wanted to hear how fatherhood was going now Dave back at work. Poor bastard had a possum in the roof last night so was up on the roof at 4am trying to get it out. Reckon he would have been pretty tired by end of day.

Wednesday Apr 20, 2011 #

5 PM

Running 14:25 intensity: (10 @0) + (1:37 @1) + (8:01 @2) + (4:37 @3) 2.75 km (5:15 / km) +24m 5:02 / km
ahr:134 max:145 shoes: Nike Vomero

run down to the Y to get girls.

Twin Pram Running 21:43 intensity: (8 @0) + (7:41 @1) + (13:05 @2) + (49 @3) 3.25 km (6:41 / km) +45m 6:15 / km
ahr:126 max:140 shoes: Nike Vomero

run back again pushing trailer. really need to pump up on front tyre.

Tuesday Apr 19, 2011 #

12 PM

Running warm up/down 7:00 [3] 1.0 km (7:00 / km)
shoes: Asics DS Trainer Orange

Quick warm up for run up.

Running race 14:41 intensity: (1 @0) + (15 @1) + (10 @2) + (23 @3) + (2:58 @4) + (10:54 @5) 2.46 km (5:59 / km) +237m 4:02 / km
ahr:166 max:173 shoes: Asics DS Trainer Orange

Black Mtn Run up. Didnt feel that strong or fresh but just did what I could. Plenty to run with - Vanessa, Liz, Dave Baldwin and a bloke called Zac from SA all just in front. As always the final bit was very steep. Good training.

Running warm up/down 14:12 intensity: (4:06 @1) + (5:03 @2) + (5:03 @3) 2.44 km (5:49 / km)
ahr:133 max:152 shoes: Asics DS Trainer Orange

Ran back down with Zac having a yak. Slow jog yabbering down the hill was faster than racing up!
4 PM

Running intervals 40:36 intensity: (1:13 @1) + (20:17 @2) + (8:08 @3) + (10:19 @4) + (39 @5) 7.32 km (5:33 / km) +11m 5:30 / km
ahr:143 max:168 shoes: Asics DS Trainer Orange

Backed up joining Mace for some ints round Haigh Park and across to near Frogga & Miss Jones house. Was sluggish, the late lunch I had not sitting well either, but managed to hang on to Mace. Werll not really actually but I cut a few corners. We did 3*1min, 3min rest, 3*1min, 3min rest and 2*1min. I think.

Monday Apr 18, 2011 #

Cycling 1:20:00 [3]
weight:81.6kg

Super commuting. First foggy cold morning - rolled out sleeves and leggings which was about right.

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