Training Log Archive: acejaseIn the 7 days ending Jun 9, 2013:
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Sunday Jun 9, 2013 #
7 AM
Running long 1:51:02 20.7 km (5:22 / km) +390m 4:54 / km
ahr:132 max:162 shoes: Nike Lunarglides Orange
Long run with surge at the end. Met ALJ in the fog and we went over to Dairy Farmers and back. I was struggling after yesterday. Left ALJ on way down from the Col, took my jacket off and then tried to do 4-4.10min ks for 5k. DOwn bike path, along road to Westfield, LakeG and then back up Bindubi Street. Was hard work although more do-able. Didnt quite make under 4.10 although that was a bit due to getting caught in some pedestrian road works at about 4 k and ending up having to climb a barrier. It did remind me though that this gets harder when youve had your rhythm broken! Stuffed at the end so got newspaper as planned and crawled home.
Saturday Jun 8, 2013 #
12 PM
Running intervals 1:06:37 13.37 km (4:59 / km) +179m 4:40 / km
ahr:147 max:172 shoes: Adidas Boston Orange!
That was tough. Continuing focus of marathon did 6*1k with 1min rest with aim of doing 3min40s. Route choice through Black Mtn reserve and up Randa Hill bike path meant that was not possible with ups and downs. Knackered by the 6th. Glad to have ALJ for company.
3.36 downhill on rough track
3.35 downhill then flat on bike path
4.17 uphill in steepest part of aranda hill
4.09 uphill finishing at col
3.35 downhill
4.04 mixed with several U turns.
3.36 downhill on rough track
3.35 downhill then flat on bike path
4.17 uphill in steepest part of aranda hill
4.09 uphill finishing at col
3.35 downhill
4.04 mixed with several U turns.
Friday Jun 7, 2013 #
10 PM
Stretching & Exercises 10:00 [0]
Thursday Jun 6, 2013 #
9 AM
Cycling hills 56:42 19.5 km (2:54 / km) +382m 2:39 / km
ahr:120 max:154 shoes: Trek Domane 4.3
Work schedule meant exercise in the morning today on the way to a late start. Had time for a single Black Mtn on the way in. Felt legs from night befores training, especially on early part of the hill, but worked into it ok. First time pushing the Domane up Black Mtn and it was good. Especially noticed benefit of better bike on way down where it felt like I was on rails rather than usual death wobbles at 60k/per hr.
9 PM
Cycling 40:00 [2]
shoes: Trek Domane 4.3
RHFW. Light battery died half way up Aranda Hill. Very inconvenient.
Wednesday Jun 5, 2013 #
5 PM
Running intervals 55:48 11.69 km (4:46 / km) +138m 4:30 / km
ahr:149 max:166 shoes: Adidas Boston Orange!
Dark 2 * 20min tempo efforts on way home from work. Stuck to bike path rather than usual cork forest and aranda hill cut thrus to start pounding the legs a bit more for marathon. First effort stayed sub 4min ks although included long down hill at Governor Generals Drive. Second effort was nearly totally up Aranda Hill so no chance on sub 4s. Good solid training especially with the dark.
10 PM
Stretching & Exercises 15:00 [3]
Tuesday Jun 4, 2013 #
6 AM
Running intervals 53:58 9.45 km (5:43 / km) +188m 5:12 / km
ahr:142 max:178 shoes: Nike Lunarglides Orange
Early cold morning Easy EcMo Ints on Gossan Hill with ALJ and Mace. Pretty steady and did 5 instead of usual 4 after Coach ALJ and Coach Mace said I should. Fair call.