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Training Log Archive: acejase

In the 7 days ending Dec 7, 2014:

	activity	#	time	miles		km		+m
	Running	4	6:03:36	33.32	(10:55)	53.62	(6:47)	1395
	Cycling	4	3:53:38	15.36		24.73		496
	Stretching & Exercises	6	1:20:00
	Total	14	11:17:14	48.69		78.35		1891
	[1-5]	8	9:15:01
averages - weight:83.3kg

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Sunday Dec 7, 2014 #

7 AM

Running 3:00:09 25.7 km (7:01 / km) +679m 6:12 / km
ahr:131 max:153 shoes: Nike Pegasus30 Black&White

Long run with SPottage. Was to include Frogga as well but unfortunately he met us and then jog/limped back to his place with painful hernia.
Greg and I ran through Gossan, Bruce Ridge, O'Connor Ridge, Little Black, back of Botanic Gardens, ALJ Memorial track, Black Mtn, circumcision track, back down track Greg said was "Belindas favorited track" (runs parallel to push bike hill) and home via kangaroo paddocks, col & Jammo news agency. Was planning diversion to Mt Painter but that would have made 3.5hour run which Greg wasn't keen on and I wasn't keen on doing alone. Nice run and had 4 gels, including 1 before started. Was weary and a bit stiff by the end. Plan is to have a couple of easy days now after good week of training.

11 AM

Note

A special entry on its own for post run coffee. Greg and I strolled up to Aranda Shops to the Two Before Ten coffee trailer. Had a delicious coffee each and I had a salami jaffle while Greg had the sour dough toast. Magnificent!

Saturday Dec 6, 2014 #

Note
weight:83.3kg

2 PM

Running 55:24 9.09 km (6:06 / km) +181m 5:32 / km
ahr:138 max:175 shoes: Salomon Sense Mantra Blue

EcMo easy Ints with the JWOC* Relay Team of Frogga, Hoggster & myself. Bit of banter from Hoggster in warm up but really Frogga was running with some girdle-like accessory to support his hernia, I had a cap on that was falling apart and flapping everywhere and Hoggster was, as per usual, walk-running like his old man up hills. Despite the display of crockiness we set off on the 4*Ecmo easy ints and set a reasonable pace. my times were 3.56, 3.53, 3.52 & 3.51 - splits not seen from me for a while and Hoggster was a 2-5secs ahead. Wanted to challenge Hoggster on the last but fair chance I was gonna spew if I did so held back. Good session and would be good for me to do more of them with the team.

* JWOC 1992, Jyvyskala, Finland.

9 PM

Stretching & Exercises 10:00 [0]

Friday Dec 5, 2014 #

Note
weight:83.4kg

9 AM

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

super commute. bike felt good today. I did not.

9 PM

Stretching & Exercises 5:00 [0]

Thursday Dec 4, 2014 #

Note
weight:82.6kg

For the record changed my HR settings for HR zones and AP activity levels today.

6 PM

Running 1:17:41 10.03 km (7:45 / km) +358m 6:34 / km
ahr:120 max:153 shoes: Nike Pegasus30 Black&White

An evening hilly run from home up over Black Mtn and then over Aranda Hill on way back. Been doing some reading lately about HR zones so had adjusted what my zones were and tried to run in Zone 2 or 3. Was pretty hard to do (time in Zone 1 or down Black Mtn in Zone 0). Not sure whether this means my zones are not right or I run too slowly. Bit of both? Was gonna do 90mins but the loop was a nice hilly one and with a storm closing in I finished up.

9 PM

Stretching & Exercises 15:00 [0]

Wednesday Dec 3, 2014 #

6 PM

Running tempo 50:22 8.8 km (5:43 / km) +177m 5:12 / km
ahr:138 max:170 weight:83.1kg shoes: Salomon Sense Lab Red&White

The rain, some new shoes and a possibility of a run was enough to get me out . New shoes were Salomon Sense Lab, trail racing shoes that Rob found half price last weekend at Mont so I bought some too. They are crazy light to run in. Anyway was fairly pumped as a result and did 20min really solid effort keeping HR in Zone 4 (bit hard on downhills) and then did max effort up Aranda Hill. Max effort wasn't that good a time but effort was good.
Good training.

9 PM

Stretching & Exercises 20:00 [0]

Tuesday Dec 2, 2014 #

10 AM

Cycling 30:00 [1]
weight:83.9kg shoes: Trek Domane 4.3

ride in to work. think scales must be broken but secretly know they are not.

C • Batteries 2

5 PM

Cycling hills 1:11:38 24.73 km (2:54 / km) +496m 2:38 / km
ahr:120 max:155 shoes: Trek Domane 4.3

Ride home and did 3 * Dairy Farmer Hills and surged Aranda Hill. First time I'd done the Arboretum loop as hills and it was nice - almost no cars, road smoothness ok and nice to do a loop rather than turn around at the bottom.

9 PM

Stretching & Exercises 15:00 [0]

Monday Dec 1, 2014 #

10 AM

Cycling 1:06:00 [1]
weight:83.7kg shoes: Trek Domane 4.3

super commute. conferences not good for weight. well more specifically the alcohol I drink at conferences is not good for weight.

10 PM

Stretching & Exercises 15:00 [0]

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