Training Log Archive: acejaseIn the 7 days ending Mar 18, 2012:
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Sunday Mar 18, 2012 #
7 AM
Running race 1:24:06 21.21 km (3:58 / km) +114m 3:52 / km
ahr:168 max:191 shoes: Brooks Racer ST4
Weston Creek Half, as substitute for 6FT. Not pumped but good to do a race. Weird start having difficulty knowing what to pace self. Felt like coulda gone faster but shouldnt so sat round 3.50s for first 5k. 5-10k was a bit of a struggle but then felt really good at turn around and thought it would be a good time so had good pace up to 15-16k. Started to tighten then and hill up from scrivener was a struggle. Focussed on holding on close to 4min ks for rest as thought I would do 83 then and even upped the pace a bit for final k beside lake to Peninsula. Was surprised to see 83 tick by as saw the finish clock but still managed 13s PB of 84.06. Garmin said course was 100m long and certainly somewhere in the middle there seemed to be a long k marker. Highlight was Devils awesome time and beautiful morning for it. Coffee and porridge back at mine with Rob and all the kids while ALJ and BA ran.
C • PB 5
Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Brooks Racer ST4
Saturday Mar 17, 2012 #
2 PM
Running 23:27 4.59 km (5:07 / km) +95m 4:38 / km
ahr:139 max:158 shoes: Pegasus28 White/Blue
trot round goassan hill with RobW to iron out any inactivity for tomorrows arf.
Friday Mar 16, 2012 #
7 AM
Running 21:37 3.59 km (6:02 / km) +83m 5:24 / km
ahr:129 max:151 shoes: Pegasus28 White/Blue
Morning plod half lap of randy. thought id better do something. have entered weston creek arf for sunday so will do that, recover over the week or so and then look to get back into things. At this stage the next goal, which hopefully wont be cancelled, will be the Gold Coast Marathon. I spose if i go really well on Sunday I might consider Canberra Mara but at this stage I dont think im keen enough.
7 PM
Stretching & Exercises 20:00 [0]
Thursday Mar 15, 2012 #
6 PM
Cycling 50:00 [3]
Half a commute in to work and then short ride to outlaws for dinner.
Wednesday Mar 14, 2012 #
6 PM
Orienteering race 17:53 3.96 km (4:31 / km) +17m 4:25 / km
ahr:165 max:178 shoes: Lunar Fly 2 Green/Black
Last SS at Comm Park. Wasnt pumped and felt sluggish. Got going round the middle and physically finished hard with a sprint up last hill. Mistakes on 10 probably cost 40s or so.
Orienteering warm up/down 10:00 [2]
Tuesday Mar 13, 2012 #
6 PM
Stretching & Exercises 20:00 [0]
Calf ok but twinges after being back at work, ie sitting. did hip rollings.
Cycling 1:07:00 [3]