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Training Log Archive: acejase

In the 7 days ending Feb 9, 2014:

activity # timemileskm+m
  Cycling3 2:28:51 12.78 20.58 130
  Running3 2:19:11 16.01(8:42) 25.77(5:24) 293
  basketball1 40:00
  Orienteering1 35:48 3.22(11:06) 5.19(6:54) 177
  Stretching & Exercises1 10:00
  Total9 6:13:50 32.02 51.53 600
  [1-5]8 6:02:58

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MoTuWeThFrSaSu

Sunday Feb 9, 2014 #

6 PM

Running intervals 44:13 intensity: (10 @0) + (9:04 @1) + (11:25 @2) + (16:17 @3) + (7:17 @4) 8.24 km (5:22 / km) +98m 5:04 / km
ahr:137 max:161 shoes: FlyKnit Trainer Yellow

hot day and our late with RobW to do bare minimum session of 10*1min with 1min rest. First was pretty slow and hot but improved after that. Rob was wearing some newtons and we swapped shoes for a km cool down so he could try my flyknits. Newtons were weird! Felt like all the ground contact was going through about 5 spots on my feet and they were burning.

Saturday Feb 8, 2014 #

7 AM

Running warm up/down 13:06 intensity: (14 @0) + (1:39 @1) + (8:45 @2) + (2:28 @3) 2.54 km (5:10 / km)
ahr:132 max:145 shoes: FlyKnit Trainer Yellow

Jog down to Park Run. Was early for once - even got to hear the pre park run talk.

Running race 19:42 intensity: (4 @0) + (18 @1) + (12 @2) + (35 @3) + (6:12 @4) + (12:21 @5) 5.03 km (3:55 / km) +12m 3:52 / km
ahr:165 max:174 shoes: FlyKnit Trainer Yellow

Solid park run. Felt strong but not speedy. Fairly consistent ks and havent been under 20 since marathon. Sprint Canberra and a few ints improved my pace but with more focussed speed work time would come down. Quite happy and good crew down there of Miss Jones, GrantM, Nat, Bruce Bowen and ALJ. Great to see Miss Jones and Nat making appearances.

Running warm up/down 20:25 intensity: (2:16 @1) + (18:03 @2) + (6 @3) 2.98 km (6:51 / km) +45m 6:22 / km
ahr:130 max:139 shoes: FlyKnit Trainer Yellow

jog home with big chatty crew. :)

Friday Feb 7, 2014 #

7 AM

Cycling 30:00 [1]
shoes: Trek Domane 4.3

early morning commute to meet tradie at work.
3 PM

Cycling 52:51 intensity: (8 @0) + (40:41 @1) + (11:21 @2) + (30 @3) + (4 @4) + (7 @5) 20.58 km (2:34 / km) +130m 2:29 / km
ahr:117 max:168 shoes: Trek Domane 4.3

Hot ride from Hyatt, where had a work meeting, round 2 bridges and then out to friends house in Weston Creek where picked up their mid 90s Ford Festiva. They are going on a 3 month or 12 month trip round Australia and we are car sitting the Mighty Festiva. It will be 3 months if friends boss says he will lose his job in May Budget if he doesnt come back (even though he has loads of leave).
9 PM

Stretching & Exercises 10:00 [0]

Wednesday Feb 5, 2014 #

6 PM

Orienteering race 35:48 intensity: (7 @0) + (19 @1) + (27 @2) + (4:33 @3) + (27:36 @4) + (2:46 @5) 5.19 km (6:54 / km) +177m 5:54 / km
ahr:158 max:169 shoes: Brooks Cascadia Yellow ones

Aranda SS. Hard to concentrate after being on the phone all arvo (including at the event) for some difficult work issues. But helped a lot by getting to start with Mace and DavtheFlav and starting 1 minute intervals, me last. Terrain running and technique felt better for Sprint Canberra although ran a bit on autopilot with work issues in my head. Kept refocussing.

Tuesday Feb 4, 2014 #

6 AM

Running intervals 41:45 intensity: (9 @0) + (11:05 @1) + (10:31 @2) + (5:47 @3) + (12:25 @4) + (1:48 @5) 6.98 km (5:59 / km) +138m 5:27 / km
ahr:140 max:168 shoes: FlyKnit Trainer Yellow

Met the jones sisters at red bridge for ints. did 4 * easy ecmos on gossan hill with ALJ setting a cracking pace and MissJones dominating the downhill sections. Times not that flash but great to get back to ints with others and felt better than I feared after walking off basketball court at 10pm the night before.

Monday Feb 3, 2014 #

8 AM

Cycling 1:06:00 [1]
shoes: Trek Domane 4.3

super commuting.
9 PM

basketball 40:00 [2]
shoes: Adidas Boston Orange!

We finally had a win! It was clear early on we could match the other mob and we got a bit of a run on in the 2nd quarter and then 3rd. Led I think 38-29 at 3 quarter time and they went one-on-one and for fast breaks in the last quarter which worked for them but not enough to get past us - I think 44-38 at the end. Personally I was a bit tired so didnt get up and down the court as well as some games but I did go "coast to coast" as Fatrat called it taking the defensive rebound and dribbling down court before scoring. Fatrat had a great game. Good to get a win although more a relief than celebration.
C • Good win! 10

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