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Training Log Archive: acejase

In the 7 days ending Aug 18, 2013:

activity # timemileskm+m
  Stretching & Exercises6 2:55:00
  Running3 1:55:49 14.84(7:48) 23.89(4:51) 85
  Cycling1 1:07:00
  Total10 5:57:49 14.84 23.89 85
  [1-5]4 3:01:44
averages - weight:80.9kg

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Sunday Aug 18, 2013 #

8 PM

Stretching & Exercises 45:00 [0]

Saturday Aug 17, 2013 #

7 AM

Running warm up/down 13:22 intensity: (19 @0) + (2:22 @1) + (3:59 @2) + (6:25 @3) + (17 @4) 2.54 km (5:15 / km) +3m 5:14 / km
ahr:133 max:153 shoes: LunarRacer3

Got to park run early given didn't know where it was a did a few run throughs and warm ups. Certainly gonna be different to Lake Ginninderra - this one is 2.5k out and back on bike path next to Pacific Ocean. Conditions a tad warmer than LakeG also...

Running race 18:19 intensity: (14 @1) + (6 @2) + (13 @3) + (1:19 @4) + (16:27 @5) 4.94 km (3:43 / km) +4m 3:42 / km
ahr:172 max:179 shoes: LunarRacer3

STarted out across the grass and onto the bike path at Kingscliff. 2 blokes went out ahead of me and got dragged along a little too much. 1st k was 3.30 which is way too fast for me and the 2 blokes were probably 30m ahead. Unfortunately about here my right calf tweaked too - I knew it was back related after all the driving so pushed on. Ks 2 -5 were just survival after the 3.30 1st k and I got slower and slower. Still passed one of the 2guys who'd started out hard as he went backwards faster than me. Held on though for park run PB of 18.19 and 2nd place (my LakeG PB is 18.32 and this years best has been about 18.50). Course a bit short according to Garmin and LakeG is a bit long according to Garmin. Make of that what you will. Calf pretty tight and a bit of a worry by the end.

Running warm up/down 7:27 intensity: (3 @0) + (31 @1) + (6:53 @2) 1.08 km (6:55 / km) +2m 6:51 / km
ahr:132 max:137 shoes: LunarRacer3

Made myself warm down as knew it would help calf-back. Good move but slow crawl. Coffee at beanHunter recommended cafe near by. It was ok.
8 PM

Stretching & Exercises 45:00 [0]

Friday Aug 16, 2013 #

7 AM

Running 30:03 intensity: (14 @0) + (2:34 @1) + (4:32 @2) + (22:43 @3) 5.6 km (5:22 / km) +11m 5:19 / km
ahr:140 max:152 shoes: Nike Pegasus29 Green & Grey

Run along beach at Hawks Nest. How good is this? Shorts and t-shirt no problems at 8am. A few fisherman out and a few walkers on the way back. Got a coffee at nice looking cafe on way out of caravan park. unfortunately coffee was hordinday.
6 PM

Note

Long drive today. In the car for 9 hours or so from Hawks Nest to a place called Kingscliff which is just south of Tweed Heads and Qld border. Drove to here as they had a Park Run, 1st one north of Newcastle. Pitched tent at caravan park in Kingscliff. Bit began and reminded me of Rosebud and Port Phillip Bay foreshore with lots of permanent caravans between road and beach. Tent site tiny and right next to car park for leagues club. Not a great sleep...
8 PM

Stretching & Exercises 10:00 [0]

Thursday Aug 15, 2013 #

Note

DAy 1 of road trip to Noosa. Driving solo and picking up family at Brissy airport on Saturday. Drove today to Hawks Nest north of Newcastle. Stopped at Nike Factory outlet and got some pegasus for $70 was perfect. Highlight though was beer battered fish and chips and a schooner of New at Tea Gardens pub. Tops.

Wednesday Aug 14, 2013 #

Cycling 1:07:00 [2]
shoes: Trek Domane 4.3

super commuting and got into another super commuter race on way home. making a habit i need to get out of! also this guy had my measure. although he never got past. Last day of work for 2 weeks - yeh!
C • Good luck in the Sunshine Coast half marathon! 2
8 PM

Stretching & Exercises 15:00 [0]

Tuesday Aug 13, 2013 #

6 AM

Running warm up/down 2:20 intensity: (12 @0) + (24 @1) + (3 @2) + (49 @3) + (30 @4) + (22 @5) 0.43 km (5:29 / km)
ahr:141 max:172 shoes: FlyKnit Trainer Yellow

Running intervals 44:18 intensity: (17 @0) + (48 @1) + (7:49 @2) + (6:21 @3) + (17:01 @4) + (12:02 @5) 9.3 km (4:46 / km) +65m 4:36 / km
ahr:155 max:185 shoes: FlyKnit Trainer Yellow

Ints with red Bridge Group of Mace, Lucy and special appearance by FatRat. 6*1k at my suggestion (not sure the girls were pumped on the idea) through UC, LakeG and back up Benjamin and Belconnen Way. Good having FatRat who was generally 5m or so ahead of me. Last one really hard work with slight uphill. Was a bit worried about calf from weekend but survived ok - masses of stretches etc including before running seemed to do the job. Did I mention anti inflams?
10 PM

Stretching & Exercises 20:00 [0]

Monday Aug 12, 2013 #

Note
weight:80.9kg

Stretching & Exercises 40:00 [0]

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