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Training Log Archive: acejase

In the 7 days ending Dec 14, 2014:

activity # timemileskm+m
  Cycling3 3:42:00
  Running4 3:35:04 24.72(8:42) 39.79(5:24) 604
  Stretching & Exercises4 55:00
  swimming1 20:00 0.31(1:04:22) 0.5(40:00)
  Total12 8:32:04 25.03 40.29 604
  [1-5]9 7:31:21
averages - weight:82.8kg

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Sunday Dec 14, 2014 #

10 AM

Running 1:30:36 intensity: (17:02 @0) + (30:27 @1) + (39:42 @2) + (3:25 @3) 14.65 km (6:11 / km) +277m 5:39 / km
ahr:123 max:145 weight:83.1kg shoes: Nike Pegasus30 Black&White

Long run after BA got back from Cockies run. Just ran from home solo and was pretty bored with not much of a goal. Meandered over Gossan and decided into UC to get a drink. Then spotted Lawson so in honour of GM and MaryMacs recent purchase went up the hill to the trig after spending a while finding a gap in the fence (wasn't prepared to climb them a-la RobW). Then through Bruce, AIS, Bruce Ridge, back to Gossan and the Jammo newsagent. had to run past home to make 90mins. Tentatively planned to do a 2nd run in the arvo but that didn't eventuate.
9 PM

Stretching & Exercises 15:00 [0]

Set 2
C • 2 distinct sets? 2

Saturday Dec 13, 2014 #

7 AM

Running warm up/down 11:31 intensity: (29 @0) + (29 @1) + (3:22 @2) + (5:14 @3) + (1:57 @4) 2.39 km (4:49 / km) +15m 4:40 / km
ahr:141 max:167 weight:83kg shoes: LunarRacer3

Run down to Park run solo. A bit late after Zoe decided to sit me down and show me her years portfolio from school. Cant say no.

Running race 19:27 intensity: (11 @0) + (6 @1) + (10 @2) + (42 @3) + (7:49 @4) + (10:29 @5) 5.0 km (3:53 / km) +13m 3:50 / km
ahr:166 max:174 shoes: LunarRacer3

Park run. Jog down legs were feeling a bit had it and took a km to shake the weariness. Tried to tag in with a couple of guys and pace was good except for Didhams Close km which was slower than usual. Had a bit in the tank over the last k which I wanted to have but maybe cost me a faster time (1s slower than a month ago) as was a bit disappointed with time.

Running warm up/down 17:47 intensity: (22 @0) + (34 @1) + (4:51 @2) + (12:00 @3) 3.16 km (5:37 / km) +50m 5:13 / km
ahr:140 max:149 shoes: LunarRacer3

fair chat afterwards with old ACTAS mate Andrew. He owns Knead Patisserie at Belco markets and is considering opening up at Aranda Shops. Could it get any better? Felt better on run home than warm up.
C • Aranda shops 8
9 PM

Stretching & Exercises 15:00 [3]

New stretching and exercise regime. Set 1.

Friday Dec 12, 2014 #

9 AM

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

slow commuting.

Thursday Dec 11, 2014 #

Note
weight:82.4kg

12 PM

Running hills 39:12 intensity: (27 @0) + (1:23 @1) + (11:01 @2) + (9:26 @3) + (16:55 @4) 7.08 km (5:32 / km) +202m 4:51 / km
ahr:146 max:163 shoes: Salomon Sense Lab Red&White

Robs 5*4min hill session at Stromlo - 4mins effort up, then jog 1min back down hill as rest. Last one was down the hill so I made it more a 5min30s int. Had seen Cathy in the morning for a preventitive/maintenance appt so everything felt good (post Cathy appt pain is usually a day or so later). Could really feel last nights 2k reps though - less than a day ago. #hardcore #thisisnottwitter

Wednesday Dec 10, 2014 #

6 PM

Running intervals 36:31 intensity: (2:12 @0) + (4:34 @1) + (4:36 @2) + (7:06 @3) + (17:51 @4) + (12 @5) 7.5 km (4:52 / km) +47m 4:43 / km
ahr:145 max:171 weight:82.6kg shoes: Saucony Kinavara3

3 * 2km in the pouring rain. Felt hard core. Tried to keep consistent pace across all ints and think i did - 1st int downhill, 2nd down and then started up, 3rd up.

Tuesday Dec 9, 2014 #

7 AM

swimming 20:00 [1] 0.5 km (40:00 / km)

Alright hold on to your hats but not only did I do another swim but I got up early to do it. Down with the lap swimmers at CISAC I hit the slow lane and even had a bit of 'lap rage' at the old ladies doing their head out of the water breast stroke. Didn't say anything given I have to stop every 10m to catch my breath and not drown.
8 AM

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

extra long commute after BA forgot some stuff so rode it in to her work and then on to my work.
10 PM

Stretching & Exercises 10:00 [0]

Monday Dec 8, 2014 #

8 AM

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

weary. super commuting. going so well got past up aranda hill on way home by a guy on a hybrid, wearing sneakers and with a big horn on the handlebars. so weary i didn't care.
9 PM

Stretching & Exercises 15:00 [0]

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