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Training Log Archive: acejase

In the 7 days ending Feb 23, 2014:

activity # timemileskm+m
  Cycling3 3:01:58 11.22 18.05 394
  Running3 1:49:42 12.02(9:07) 19.35(5:40) 245
  Terrain Running1 1:30:15 6.52(13:51) 10.49(8:36) 359
  Stretching & Exercises4 1:30:00
  Total10 7:51:55 29.76 47.89 998
  [1-5]7 6:17:26

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MoTuWeThFrSaSu

Sunday Feb 23, 2014 #

11 AM

Terrain Running long 1:30:15 intensity: (43 @0) + (45:40 @1) + (19:31 @2) + (17:44 @3) + (4:37 @4) + (2:00 @5) 10.49 km (8:36 / km) +359m 7:21 / km
ahr:128 max:179 shoes: Innov-8 X-Talon 212

Slow terrain run through black mountain reserve and up the mountain. Felt good and strong but enthusiasm for solo run was low so plodded along. Nice to run in terrain and no snakes always a bonus.

Saturday Feb 22, 2014 #

7 AM

Running warm up/down 14:01 intensity: (16 @0) + (5:03 @1) + (8:28 @2) + (14 @3) 2.53 km (5:33 / km) +11m 5:25 / km
ahr:125 max:142 shoes: FlyKnit Trainer Yellow

Jog down to Park Run. Calf/achilles some tightness but i thought should be ok and hopefully improve if I get through race. Bumped into GrantM on way down which was timely.

Running race 19:36 intensity: (18 @1) + (10 @2) + (31 @3) + (9:52 @4) + (8:45 @5) 5.07 km (3:52 / km) +12m 3:49 / km
ahr:164 max:174 shoes: FlyKnit Trainer Yellow

Parkrun. Race Director said Go while noone (well me) was listening so missed start. Felt strong and in control and tried to push the dreaded Didhams Close km. Consequently caught up with a group on the bridge at 4k or so and then had to hang on as they all seemed to push hard for home. Finished at the tail of the group but probably 10s quicker than if they hadnt been there. Calf/achilles tight at end but survived.
C • I wasn't aware 2

Running warm up/down 21:35 intensity: (7:41 @1) + (13:54 @2) 3.18 km (6:47 / km) +50m 6:17 / km
ahr:127 max:138 shoes: FlyKnit Trainer Yellow

Jog home with Ian and Luce.
10 PM

Stretching & Exercises 10:00 [0]

Friday Feb 21, 2014 #

7 AM

Running 36:14 intensity: (16 @0) + (13:54 @1) + (18:28 @2) + (3:36 @3) 5.42 km (6:41 / km) +154m 5:51 / km
ahr:125 max:145 shoes: Nike Pegasus29 Green & Grey

Had to be in early at work to let some tradies in so ran up on red hill. Calf much improved from wednesdays stretching but decided against intervals/hills. Wait another day and more stretching etc. Really nice to have morning run up through the bush and to the view over the Berra.
9 PM

Stretching & Exercises 20:00 [0]

Thursday Feb 20, 2014 #

9 AM

Cycling hills 49:58 intensity: (2:50 @0) + (18:54 @1) + (8:41 @2) + (16:53 @3) + (2:12 @4) + (28 @5) 18.05 km (2:46 / km) +394m 2:30 / km
ahr:134 max:254 shoes: Trek Domane 4.3

Bike rather than run. Did a Black Mtn and then an effort on Aranda Hill. Black Mtn was sub 13 which I'm pretty sure is a PB.

Wednesday Feb 19, 2014 #

10 AM

Running 18:16 intensity: (24 @0) + (4:51 @1) + (11:35 @2) + (1:26 @3) 3.15 km (5:48 / km) +18m 5:38 / km
ahr:128 max:141 shoes: Nike Pegasus29 Green & Grey

test out the calf which wasnt good. Tried not to limp as ran over to Curtin shops and back from work. Hopefully be better for the run.
9 PM

Stretching & Exercises 45:00 [0]

Tuesday Feb 18, 2014 #

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

Commute. Pumped it on way home as late for pick up. Right calf nerve a bit tender/inflamed still since Stromlo Stomp so put off running for another day (and didnt do basketball last night).

Monday Feb 17, 2014 #

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

commuting with plenty of lovely water on the bike path.

Stretching & Exercises 15:00 [0]

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