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Training Log Archive: acejase

In the 7 days ending May 10, 2015:

activity # timemileskm+m
  Running5 4:24:44 29.98(8:50) 48.25(5:29) 569
  Cycling2 2:22:00
  Stretching & Exercises4 1:00:00
  Orienteering1 53:17 4.16(12:49) 6.69(7:58) 203
  Total12 8:40:01 34.14 54.94 772
  [1-5]8 7:39:56
averages - weight:78.1kg

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MoTuWeThFrSaSu

Sunday May 10, 2015 #

11 AM

Running tempo 1:16:31 intensity: (6:45 @1) + (42:37 @2) + (17:39 @3) + (9:30 @4) 13.0 km (5:53 / km) +280m 5:19 / km
ahr:131 max:165 weight:78.4kg shoes: BRIGHT Orange Pegasus

Was gonna long run to Mothers Day lunch at Jo and Sheps but would've been about 1hr30 late if I did so changed strategies to ensure I was only 45mins late. Slow ran to Dairy Farmers Hill where it was blowing a gale and then plan was to run tempo 4min30ks from Dairy Farmers to edge of Wright. I couldn't do 4min30s as seemed stupidly slow so ran around 4min15s - bit slower up hills and faster downs/flats. Felt pretty easy and was almost perfectly 5k to edge of Wright. Last k a bit slow as included an unleashed dog, getting lost and fence crossing.

Saturday May 9, 2015 #

7 AM

Running warm up/down 18:49 intensity: (1 @0) + (46 @1) + (17:05 @2) + (57 @3) 3.11 km (6:03 / km) +16m 5:54 / km
ahr:124 max:140 shoes: LunarRacer3

Jog down to Park Run with Frogga.

Running race 18:47 intensity: (7 @1) + (13 @2) + (41 @3) + (10:18 @4) + (7:28 @5) 5.02 km (3:44 / km) +2m 3:44 / km
ahr:167 max:178 shoes: LunarRacer3

Park run fitted well with family activities today and thought a chance to see if I'd improved any on good time last park run when raced Hoggster and Frogga (sort of - he was in the distance). Tried to start slowly as last time and felt I did. In no-mans land by end of bridge so it became a solo park run chasing guy who was maybe 50m in front of me. Ks a bit inconsistent but felt strong and stable and didn't fade in last k - in fact it was my fastest k. Finished 2s faster than a month ago.

Running warm up/down 17:37 intensity: (15:26 @2) + (2:11 @3) 2.75 km (6:25 / km) +42m 5:57 / km
ahr:131 max:139 shoes: LunarRacer3

Jog home with Frogga and GM on the bike. Skipped newsagent as had commitments.
10 AM

Orienteering warm up/down 3:43 intensity: (3 @0) + (41 @1) + (1:41 @2) + (1:18 @3) 0.46 km (8:03 / km) +27m 6:14 / km
ahr:123 max:141 shoes: Innov-8 X-Talon 212

Jog to start. Didn't feel too bad.

Orienteering tempo 44:05 intensity: (13 @1) + (1:40 @2) + (21:36 @3) + (20:36 @4) 5.64 km (7:49 / km) +176m 6:46 / km
ahr:151 max:166 shoes: Innov-8 X-Talon 212

After shower and coffee post park run went straight to Cooleman Ridge to help at O. Belinda was on duty so after I'd done a bit of helping headed out for a run on Red 3. Frogga in shock that I was doing a second training session for the day and must say it felt like the old days when I trained properly! Pace felt nothing like the old days as I trotted round the course just trying to hit the controls which I generally did. Lost a bit of time on 2nd last which was a bit bingo-y. Fortunately trotted fast enough to (just) beat Miss Jones (3 months post baby) and ALJ (1 week post 60k ultra). Pretty sure Dreaded beat me though (I'm not going to look at the results to confirm).

Orienteering warm up/down 5:29 intensity: (2:53 @1) + (2:29 @2) + (7 @3) 0.59 km (9:17 / km)
ahr:111 max:142 weight:78kg shoes: Innov-8 X-Talon 212

Jog back to assembly area with Miss Jones.

Friday May 8, 2015 #

Note
weight:78.1kg

Cycling 1:11:00 [3]
shoes: Trek Domane 4.3

super commuting. 300th hour on the Trek Domane I notice.
10 PM

Stretching & Exercises 20:00 [0]

Thursday May 7, 2015 #

6 AM

Running intervals 47:52 intensity: (5:13 @1) + (24:35 @2) + (13:14 @3) + (4:50 @4) 8.15 km (5:53 / km) +55m 5:41 / km
ahr:130 max:163 weight:78.3kg shoes: FlyKnit Trainer Yellow

Mona fartlek in the early AM solo. Zoe woke up with a nightmare so had been back in bed 5mins when my alarm went off - dough! Pretty tired in the legs from the last week training but tried to keep speed up, particularly in later, shorter reps. Did UC-Lake G loop from home so times effected by roads etc.
Finished at PO to collect wiggle box so ran home with new pegasus and various other bits and bobs.

Wednesday May 6, 2015 #

Note
weight:77.9kg

1 PM

Running 22:41 intensity: (1:52 @1) + (20:49 @2) 2.89 km (7:51 / km) +76m 6:56 / km
ahr:118 max:133 shoes: Nike Pegasus30 Black&White

Blobby lunchtime run trying to help with recovery. Nice winter lunchtime. Saw what I assume is the Deakin High boys mtb 'squad' heading out onto Red Hill. Teacher looked up against it.
9 PM

Stretching & Exercises 20:00 [0]

Tuesday May 5, 2015 #

Note
weight:77.9kg

9 AM

Running tempo 1:02:27 intensity: (1 @0) + (1:11 @1) + (9:47 @2) + (15:21 @3) + (26:22 @4) + (9:45 @5) 13.34 km (4:41 / km) +98m 4:31 / km
ahr:154 max:177 shoes: FlyKnit Trainer Yellow

Run to work including tempo effort. Aim was 40mins at 4min ks. Bit worried might be overcooking things so soon after 10 mile race but balanced by gotta HTFU sometime. Went pretty well and achieved goal although had to put in an effort above tempo pace for last few mins. But basically achieved and niggles from saturday not present (although on saturday they probably didn't start till 50min mark).
10 PM

Stretching & Exercises 10:00 [0]

Monday May 4, 2015 #

Note
weight:77.8kg

8 AM

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

super commuting.
10 PM

Stretching & Exercises 10:00 [0]

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