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Training Log Archive: acejase

In the 7 days ending Mar 29, 2015:

	activity	#	time	miles		km		+m
	Cycling	4	4:54:54	46.48		74.8		1029
	Running	4	3:36:45	22.36	(9:42)	35.99	(6:01)	571
	Stretching & Exercises	3	40:00
	MTB	1	31:47	4.27	(7:27)	6.86	(4:38)	151
	Total	12	9:43:26	73.11		117.65		1751
	[1-5]	10	9:16:36
averages - weight:78kg

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Sunday Mar 29, 2015 #

10 AM

Cycling long 2:19:28 59.41 km (2:21 / km) +789m 2:12 / km
ahr:122 max:179 shoes: Trek Domane 4.3

Long ride with Andy. Cotter -Uriarra in reverse. Enjoyed getting out there again on the bike although it was tougher than I thought it would be. Struggled a bit on the climb out of cotter. Finished at two before ten with ripping bacon and egg roll.

C • medium 4

2 PM

Note
weight:78.3kg

Need to be a bit clever through this period of training. I'm keen not to let my good fitness go and set some new goals so I don't really want to go into a plodding along training phase. But having said that while I was surprised how well I ran park run yesterday I was also surprised how tired I was from it and also that ride today was a bit difficult. Need to make sure I let my body have a bit of a rest and recover from 6ft ok.

10 PM

Stretching & Exercises 15:00 [3]

Saturday Mar 28, 2015 #

7 AM

Running warm up/down 16:32 2.89 km (5:44 / km) +2m 5:42 / km
ahr:121 max:138 weight:78.3kg shoes: LunarRacer3

Run down to Parkrun with Frogga and we picked up Stace and Julie-Ann along way. Bit nippy and wore jumper whole way down. Looked like Andy had bailed but he appeared at the start a few minutes after us so the 18.30 challenge was on for those guys.

Running race 18:50 5.01 km (3:45 / km) +11m 3:43 / km
ahr:166 max:177 shoes: LunarRacer3

Didn't think I'd have much in the tank as felt still recovering from 6 foot. Figured I'd set off and try and pace Andy for a while if I could. Sat behind him and then pulled up alongside on the bridge. Grant within sight but got a 50m lead or so. Feeling ok if not strong so about 1.5km mark pulled in front of Andy and tried to drag him along. Pace was sub-19 and I tried a few encouraging words. Andy started to drop off a bit as we approached Didhams Close (later found out his calf started to go) but I was feeling ok so figured I'd keep going at that pace. Finished well with last k, which includes the downhill off the bridge, my fastest k. Time of 18.49 first time on that course under 19 for about 2 years. Pleased. Think not going out too hard in first k (19.54 and my slowest k) was helpful as well as of course running with Andy. Could see grant finish and he got 18.24 and the chocolates in the Andy-Froggy bet. Andy dropped a bit in the last k with his calf going.

Running warm up/down 25:26 3.51 km (7:15 / km) +59m 6:41 / km
ahr:121 max:129 shoes: LunarRacer3

Jog home via newsagent with GM, Frogga (who had a spring in his step), Andy, stace and julie ann. Said g'day to GM Jnr at Two before ten before heading home.

6 PM

MTB 31:47 6.86 km (4:38 / km) +151m 4:10 / km
ahr:98 max:134

Rob has lent me his old mountain bike which is a lot flasher than my mtb (even if its old for rob...). Took it out for a spin which was fun although will take a bit of getting used too with gear changers on the brakes and also just I haven't been mountain biking for such a long time (and was hardly Cadel Evans when I did....).

Friday Mar 27, 2015 #

Note
weight:78.8kg

8 AM

Cycling 1:11:00 [1]
shoes: Trek Domane 4.3

commute. first morning/day of nippiness for a while. wished I'd worn my spring tights instead of normal nicks.

Thursday Mar 26, 2015 #

Note
weight:77.9kg

6 AM

Running 46:35 6.93 km (6:44 / km) +139m 6:07 / km
ahr:118 max:147 shoes: Nike Pegasus30 Black&White

Blobby morning run up Mt Painter and back home via newsagent. Bloody dark! Dawn when I was at top of Mt Painter with sun still not above horizon.

11 AM

Stretching & Exercises 5:00 [0]

Wednesday Mar 25, 2015 #

Note
weight:77.5kg

6 PM

Running intervals 37:34 6.42 km (5:51 / km) +129m 5:19 / km
ahr:130 max:153

Mona fartlek. Felt pretty good but didn't have a gear above about 3rd. Quads still a smidgen tired but all other parts didn't feel too bad. Nice to get out.

Tuesday Mar 24, 2015 #

Note
weight:77.4kg

6 PM

Cycling 44:26 15.39 km (2:53 / km) +240m 2:41 / km
ahr:114 max:146 shoes: Trek Domane 4.3

Roe home via Dairy Farmers Hill. Hardly an epic training session but felt good on bike.

9 PM

Stretching & Exercises 20:00 [0]

Monday Mar 23, 2015 #

Note
weight:78.1kg

9 AM

Cycling 40:00 [1]
shoes: Trek Domane 4.3

RITW

5 PM

Running 1:11:48 11.24 km (6:23 / km) +231m 5:48 / km
ahr:129 max:150 shoes: Nike Lunarglides Orange

Last client was a no-show so quickly decided to run home. That was where the quickness ended as I ran home in a slug-like fashion. Did have a heavy back pack but probably done that run 10mins quicker! Ah well doesn't matter. :)

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