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Training Log Archive: acejase

In the 7 days ending Aug 4, 2013:

	activity	#	time	miles		km		+m
	Running	4	4:05:27	28.47	(8:37)	45.81	(5:21)	921
	Stretching & Exercises	6	2:35:00
	Cycling	3	2:33:56	6.31		10.16		54
	Total	13	9:14:23	34.78		55.97		975
	[1-5]	8	7:07:52
averages - weight:81.4kg

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Sunday Aug 4, 2013 #

8 AM

Running long 1:33:26 15.29 km (6:07 / km) +533m 5:12 / km
ahr:140 max:185 weight:81.5kg shoes: FlyKnit Trainer Yellow

Cockies long run with Grants M and B and Devil. MaryMac doing her own thang. Felt tired. Buggered. stuffed. sluggish. rooted. Had planned 2hrs but decided if I was this tired I needed to listen to the body and stick to 90mins. If anything felt a little better by the time we'd been up Ainslie and then Majura. Joined by Miss Jones, Zaf and Banjo for coffee at Deli marx where the lady formerly known as 'the grumpy waitress' and now known as 'the owner' slung me an extra toast. This was most unsatisfying for MaryMac who's 1 piece of toast she thought measly in comparison.

C • one piece of toast 13

C • Big weekend in sport 2

10 PM

Stretching & Exercises 30:00 [0]

Saturday Aug 3, 2013 #

10 AM

Running warm up/down 10:09 1.89 km (5:22 / km) +8m 5:15 / km
ahr:140 max:156 shoes: LunarRacer3

Prancing. Could feel the weeks training in legs. Unusual.

Running race 15:15 4.14 km (3:41 / km) +33m 3:32 / km
ahr:171 max:178 shoes: LunarRacer3

XC at Dunrossil Drive. Started out at what seemed good hard pace but not too hard and was running with high shorts guy who is normally a long way ahead. Nemesis long-sox guy was a bit behind. Tried to be controlled down the hill first time, solid up the hill first time, stride out down 2nd time and then gun for home back up hill. Ran well and time good for me. Track was wet. Knee was there but didnt think about it.

C • Dunrossil Drive 2

Running warm up/down 11:34 2.03 km (5:42 / km) +15m 5:29 / km
ahr:141 max:152 shoes: LunarRacer3

warm down with LizH. She suggested we get going on warm down just as high orange shorts guy put on his ginormous parachute track suit pants and started zipping them up on the sides. Was glad to get out of there.

11 AM

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

With grandmas car gone back to grandma this was a commute over to XC, to Farmers Daughter for coffee with Liz, DavO, Gramps, Velcro, Stuuy and Lou and then ride home. FD Coffee was good and venue was much appreciated warm.

11 PM

Stretching & Exercises 5:00 [0]

Friday Aug 2, 2013 #

8 PM

Stretching & Exercises 30:00 [0]

Thursday Aug 1, 2013 #

8 AM

Cycling 1:07:00 [2]

super commuting.

1 PM

Cycling 26:56 10.16 km (2:39 / km) +54m 2:35 / km
ahr:116 max:141

Well it was gonna be a decent lunch time ride but it became just a cruise down to the runners shop and back. Too short to classify as training but seeing I used the garmin its going on the trog.

Wednesday Jul 31, 2013 #

5 PM

Running intervals 57:12 12.21 km (4:41 / km) +133m 4:27 / km
ahr:152 max:173 shoes: FlyKnit Trainer Yellow

Getting back to normal marathon training with 20min effort and then 10min effort on way home from work. 10mins was mostly up Aranda Hill which was hard work. Not too many knee probs although Shep gave me a scare when he rode up beside me presumably on his commute. Wore new shoes - FlyKnit Trainers - which were good but unusual. The uppers felt like nothing there and sole very skinny. Nice to have some new shoes.

9 PM

Stretching & Exercises 30:00 [0]

Tuesday Jul 30, 2013 #

6 AM

Running 57:51 10.24 km (5:39 / km) +199m 5:09 / km
ahr:145 max:173 shoes: Adidas Boston Orange!

Early morning ints with ALJ, RobJ(essop) and Mace. Lucy and Ian piked. Did 6* ecmo easy ints, more than usual 4 and occasional 5. Times very good for early morning session helped by having ALJ starting hard on first 2 and RobJ performing the role of the rabbit in last 4. Really felt like speed work helping lift ability to run fast. Knee pretty good with barely a tweek so will remove injury status today.
Interesting aspect was in name of sleep and experimentation i decided to have a gel for breakfast pre-run. Half way through 6th interval had to stop to have a spew. Hard core. Made me think gels were a fail but then rob pointed out that I was going pretty quick by my standards? Who knows. Will trial more things before mara but a gel for brekky wont be one of them!

C • Gel 3

9 PM

Stretching & Exercises 30:00 [0]

Monday Jul 29, 2013 #

Note
weight:81.3kg

Stretching & Exercises 30:00 [3]

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