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Training Log Archive: acejase

In the 7 days ending May 15, 2011:

	activity	#	time	miles		km		+m
	Running	5	3:38:02	25.64	(8:30)	41.27	(5:17)	501
	Cycling	1	1:20:00
	Twin Pram Running	1	25:43	2.06	(12:31)	3.31	(7:46)	47
	Total	6	5:23:45	27.7		44.57		548
	[1-5]	6	5:22:12
averages - weight:81.8kg

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Sunday May 15, 2011 #

11 AM

Running long 1:33:58 16.17 km (5:49 / km) +233m 5:25 / km
ahr:130 max:170 shoes: Asics DS Trainer Orange

Solo long run with effort/interval at 3/4 mark. Up over Aranda Hill and Painter then down towards LakeG. Started interval at about 50min mark and near Belco Bus interchange. Wanted to do 5k in 20mins to replicate effort required towards end of half. Interval was around edge of LakeG and up through UC. Did 5.02k in the 20mins, struggling to keep the pace in the k up the hill to UC but pulling time back through flats of UC. Jogged slowly home from there.

C • May 18th 10

Saturday May 14, 2011 #

1 PM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Brooks Racer ST4

Running race 29:01 7.6 km (3:49 / km) +71m 3:39 / km
ahr:165 max:188 weight:81.5kg shoes: Brooks Racer ST4

XC at Stromlo. 3 laps of 2.5k loop. Thought beforehand try to be steady so could have something at the end for once. Race turned out well for that plan. By end of first lap was about 20m behind Liz Humphries so sat there. She got a bit away from me downhill in first half of 2nd lap but I reeled it in on more uphill 2nd half. Ran straighter thrrough the finish line area at end of 2nd lap and was on her. Sat there for first half of third lap. Felt a bit guilty as very windy and I was getting break but I wasnt gonna pass her on downhills and after all it is a race! Took my moment at start of uphill before dam and went straight past. Had 20-30m and kept that till the end. Good fun. Time was 90s quicker than same race last year.
Laps:
1 9.39
2 9.48 / 19.27
3 9.32 / 29.01

Friday May 13, 2011 #

6 AM

Running 36:32 6.23 km (5:52 / km) +75m 5:32 / km
ahr:130 max:153 shoes: Nike Vomero

Early morning run with ALJ who doesnt seem to be slowing up with no 3 on board. Plenty of kid talk as per usual on our runs.

Thursday May 12, 2011 #

Note
weight:81.4kg

Work. Got some new running headphones in post today and they seem like rippers so pleased with purchase. Used em while commuting.

Wednesday May 11, 2011 #

4 PM

Running intervals 27:26 5.66 km (4:51 / km) +39m 4:41 / km
ahr:140 max:160 weight:81.6kg shoes: Asics DS Trainer Orange

4 * 1ks on way to childcare 3.51, 3.50, 3.38 and 4.10. Was gonna do 5 but ran out of time. 3rd k was all down hill and consequently the 3.38 without tryign too hard. Time variation very much based on uphill vs downhill and how many wiggles and turns in the k, eg final k was uphill and lots of turning. Guts still a bit weird but better than yesterday.

Twin Pram Running 25:43 3.31 km (7:46 / km) +47m 7:16 / km
ahr:126 max:142 shoes: Asics DS Trainer Orange

Think this will be the last time doing this for a while. Girls dont have day nap anymore so by the time of childcare pick up have turned feral. Need to drive just to get em home fast. Also they probably dont enjoy 5degrees in the running trailer.

Tuesday May 10, 2011 #

4 PM

Running 21:05 3.6 km (5:51 / km) +83m 5:15 / km
ahr:136 max:156 weight:82.7kg shoes: Nike Vomero

Had planned some hills but after another poor nights sleep and feeling a bit crook in the guts it ended up just being a plod half lap of randy.

Monday May 9, 2011 #

Cycling 1:20:00 [3]

wore too many clothes on way in and too few on way home. also cant control my iphone listening with gloves on. did i mention Zoe got up at 5.20am this morning and turned on all the lights in the house?

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