Training Log Archive: acejaseIn the 7 days ending May 3, 2015:
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Sunday May 3, 2015 #
7 AM
Running 37:23 5.0 km (7:29 / km) +72m 6:58 / km
ahr:127 max:148 shoes: Saucony Kinavara3
After great game and victory by the Dogs Zoe and I stayed the night at Chateau Simpson. Undy and I headed out for short run along the famous trails of Lane Cove. unfortunately due to all the rain over last 24 hours or so they were the famous creeks of Lane Cove with occasional downed trees to climb through and over.
5 PM
swimming 20:00 [1] 0.5 km (40:00 / km)
Some back loosening swimming at CISAC. Starting to think I could swim longer than 500m as I look less like I'm drowning these days. Maybe moved to bystanders thinking 'I think he's swimming'.
9 PM
Stretching & Exercises 20:00 [0]
Saturday May 2, 2015 #
7 AM
Running warm up/down 6:23 1.15 km (5:33 / km) +3m 5:28 / km
ahr:131 max:149 shoes: LunarRacer3
Jogging round Black mtn Peninsula in the misty rain. At least it wasn't too cold...
Running race 1:05:35 16.19 km (4:03 / km) +103m 3:56 / km
ahr:168 max:175 weight:77.8kg shoes: LunarRacer3
After entering Gold Coast decided I'd better do the XC club west basin 10 mile race to see where I'm at. Tried to hold back early and settled in around the 4min ks pace. Legs a bit tired from Wed ints and Thurs bike hills. Got passed by some guy just after Commonwealth Ave bridge and decided to hang onto him. He started to fade by Weston Park and Lance-the-Bulldog wasn't too far ahead so moved up to him - he's normally a bit ahead of me which was acknowledged when I joined him with a "You're running well" (translation: what the hell are you doing with me I must be going crap! ;)). Lance got a bit away from me down the golf club hill at 11k mark and my glutes started to tighten up a bit - really shouldn't do the glute exercises in the day or two before a race. Couldn't hold Lance and the other guy we'd caught which was a bit annoying as everything except my glutes was feeling good. Pushed hard till the end but probably dropped 30-45s on last few k as glutes really started to give up the ghost. Good training, need to get back to my exercises if I'm gonna get through Gold Coast but otherwise going well.
9 AM
Running warm up/down 1:28 0.13 km (10:57 / km) +1m 10:33 / km
ahr:132 max:137 shoes: LunarRacer3
Jog to the car before jumping in it to drive to Sydney with Zoe for Bulldogs v Swans. Breakfast consisted of coffee at home to wash down a couple of antiinflams. Glutes/back/calf felt great by the time I got to SCG!
Friday May 1, 2015 #
8 AM
Cycling 1:11:00 [1]
weight:78kg shoes: Trek Domane 4.3
Super commute.
9 PM
Stretching & Exercises 5:00 [0]
Thursday Apr 30, 2015 #
6 AM
Cycling hills 1:16:01 25.9 km (2:56 / km) +583m 2:38 / km
ahr:115 max:161 weight:77.5kg shoes: Trek Domane 4.3
4 * Dairy Farmers Hills on the bike, this time with Hoggster. All my times were faster than any previous dairy farmers as I tried (and failed) to hang onto andy who smashed me. 3rd one I threw the kitchen sink at him and still couldn't beat him. Also meant the 4th I was a wreck and miles behind. Whats more Andy had a backpack with a laptop and iPad in it and I was backpack-less! I rode SO slowly back up Aranda Hill. I was shot. Good fun.
8 PM
Note
Ok we've been trying to plan our winter break holiday to Noosa the last few days and realised today that Gold Coast Marathon is on first weekend of school holidays. So Im entering tonight before the early bird entries close and thats my next goal. Just like that!
Wednesday Apr 29, 2015 #
4 PM
Running intervals 40:13 8.29 km (4:51 / km) +16m 4:48 / km
ahr:146 max:176 weight:78.2kg shoes: LunarRacer3
Did 8*350m efforts (the distance in the outside lane of the track on Cook Ovals) with 175m (half a lap) floats in between while girls did ballet. Hoggster appeared half way through session and I thought he was going to join me but he didn't - later found out he popped his calf again when starting the session. Wasn't a good run for dogs - a blue heeler literally nipped at my heel in the warm up and then in the last effort a black dog came barging at me and ran along pushing against me. I guess he was being friendly but I wasn't too happy and he left after I clipped him on the snout. Both dogs owned by same people who leashed each dog after the event. I gave the owners a stare but refrained from giving them a serve - they seemed remorseful if not apologetic. Warm down with Andy.
8 PM
Stretching & Exercises 20:00 [0]
Tuesday Apr 28, 2015 #
9 AM
Cycling 1:11:00 [0]
weight:78.1kg shoes: Trek Domane 4.3
Super commuting. Was unsure about a run or not and ran out of time in the end.
10 PM
Stretching & Exercises 5:00 [0]
Monday Apr 27, 2015 #
7 PM
Cycling 40:00 [0]
weight:77.7kg shoes: Trek Domane 4.3
RHFW. Last day of school holidays so drove girls to Grandma and Grandpas, which is near work, and rode home at end of day. Winter is coming on the bike. Brr.
9 PM
Stretching & Exercises 10:00 [0]