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Training Log Archive: acejase

In the 7 days ending Apr 21, 2013:

activity # timemileskm+m
  Running3 4:22:45 28.34(9:16) 45.61(5:46) 1014
  Cycling3 3:33:14 30.93 49.78 981
  Stretching & Exercises1 10:00
  Total7 8:05:59 59.27 95.39 1995
  [1-5]6 7:36:22
averages - weight:80.1kg

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Sunday Apr 21, 2013 #

7 AM

Running long 2:31:06 intensity: (5 @0) + (45:05 @1) + (1:00:48 @2) + (27:21 @3) + (17:47 @4) 24.44 km (6:11 / km) +641m 5:28 / km
ahr:133 max:165 shoes: Nike Lunarglides Orange

Long run from my place over to Hackett then usual loop of Ainslie then Majura. Ran over to Hackett with ALJ and GrantM and we had LazyDave with us on the Cockys run section, although he peeled off at top of Majura to make sure he got 2hrs. MaryMac did her own thing from Hackett. Felt pretty good. Think bike training helping legs and leg strength. Also not doing 4min15 ks running late to Hackett helps. After GrantMs glowing recommendation had a brief try of his Salamon Sense Mantras at the end of run. Seemed impressive. Coffee afters at Sfoglia which was nice although a little chilly. Thanks to MaryMac for her support crew efforts with gear and lift home.

Saturday Apr 20, 2013 #

7 AM

Cycling hills 1:34:39 intensity: (1:22 @0) + (58:01 @1) + (19:16 @2) + (8:39 @3) + (7:21 @4) 35.78 km (2:39 / km) +487m 2:29 / km
ahr:122 max:160 shoes: Trek Domane 4.3

Searlo and I went out on 7am ride. Cold and very windy! Searlo was keen on doing Dairy Farmers Hill strava section so did the loop that includes Dairy Farmers twice - once in each direction. Was tougher than I expected with some real steepness. But a great little hilly circuit. Searlo strong this morning. After their lap of the lake including stop at Guses (bit of faffing round finding a cafe open). Hadnt been to Gus's for a while and single origin wasnt too bad - not awesome but better than previous Gus's.

Thursday Apr 18, 2013 #

1 PM

Cycling hills 43:35 intensity: (17:28 @0) + (7:25 @1) + (2:55 @2) + (4:49 @3) + (10:58 @4) 14.0 km (3:07 / km) +494m 2:39 / km
ahr:139 max:160 weight:80.2kg shoes: Trek Domane 4.3

4 * Red Hills at lunchtime as well as a ride to Hughes shops and back. Legs a little weary but got better as the hills went along.
8 PM

Cycling 1:15:00 [2]
shoes: Trek Domane 4.3

super commuting and going home at 8pm I went via Civc and O'Connor. Just felt like something different.
11 PM

Stretching & Exercises 10:00 [0]

Got sucked in to watching Giro la Trentino (sp?) so figured I'd do some exercises while watching final moments. Cadel looking better than earlier in the season but still not looking like a serious contender.

Wednesday Apr 17, 2013 #

5 PM

Running intervals 57:39 intensity: (26 @0) + (1:09 @1) + (7:14 @2) + (26:47 @3) + (20:42 @4) + (1:21 @5) 11.53 km (5:00 / km) +180m 4:38 / km
ahr:149 max:169 shoes: Adidas Boston Orange!

ran home doing 6,5,4,3,2,1 with 1min recovery. Felt really good and seemed like I was running fairly snappily although slowed as it got darker. Ran last part round the cycle path rather than over Aranda Hill in the dark. Ayups still work well.

Tuesday Apr 16, 2013 #

6 AM

Running intervals 54:00 intensity: (16 @0) + (15:57 @1) + (8:29 @2) + (23:02 @3) + (6:16 @4) 9.64 km (5:36 / km) +193m 5:06 / km
ahr:136 max:158 shoes: Nike Lunarglides Orange

It seems like my winter routine is going to have to include a morning run on Tuesdays. It is a good idea given I am home all day with the kids but I have never been much good at early AM training, yet along intervals or something quality. So this morning I tried what was not a bad compromise - 3*10min efforts with 2min rest. Not speed effort required of shorter stuff but still good training. Sadly spent whole run listening to updates from Boston Marathon explosions.

Monday Apr 15, 2013 #

Note
weight:80.1kg

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