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Training Log Archive: acejase

In the 7 days ending May 17, 2015:

activity # timemileskm+m
  Running6 6:03:39 39.21(9:16) 63.1(5:46) 1258
  Cycling2 2:22:00
  Stretching & Exercises5 1:05:00
  Total13 9:30:39 39.21 63.1 1258
  [1-5]8 8:25:28
averages - weight:78.1kg

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MoTuWeThFrSaSu

Sunday May 17, 2015 #

7 AM

Running long 2:02:24 intensity: (7:40 @1) + (1:08:36 @2) + (34:06 @3) + (12:02 @4) 17.16 km (7:08 / km) +783m 5:48 / km
ahr:131 max:165 weight:78.2kg shoes: BRIGHT Orange Pegasus

Long run at Majura with Hoggster and Frogga. Early start and cold. We did Ainslie first deliberately so we could then head to Majura to watch ACT Mtn Running Champs. Did course backwards watching Marty power away and plenty of other impressive efforts. A bit of stopping and starting but good to watch. Due to various machinations back to Little Oink for coffee and scrambled egg on toast. Happy to please Andy to go there and it wasn't too bad.
C • Effortless 4
5 PM

Running 32:36 intensity: (1 @0) + (4:03 @1) + (27:18 @2) + (1:14 @3) 5.28 km (6:10 / km) +77m 5:45 / km
ahr:121 max:139 shoes: BRIGHT Orange Pegasus

Thought I'd add a bit of distance to the day with a little arvo run. Dark by the time I started so just clipped round for half an hour. Felt ok and tried to keep a decent pace but in the dark what seemed decent was a bit slow! Good to have done.

Saturday May 16, 2015 #

Note
weight:77.8kg

7 AM

Running 15:49 intensity: (4 @0) + (30 @1) + (13:40 @2) + (1:35 @3) 2.79 km (5:41 / km) +14m 5:32 / km
ahr:126 max:147 shoes: LunarRacer3

Run down to Park Run with Belinda! My parents stayed last night so we both did Park Run before they left.

Running race 18:29 intensity: (5 @1) + (12 @2) + (32 @3) + (8:57 @4) + (8:43 @5) 5.01 km (3:41 / km) +1m 3:41 / km
ahr:169 max:176 shoes: LunarRacer3

Felt good in warm up and as training had been going well thought I'd go out solid (not silly-fast) and see what happens. Caught the guy who beat me by 50m last week at about 2k and ran with him for a little way before deciding to move on as feeling ok. Didn't look at watch / speed too much. Only started to feel hard on Didhams Close but even then sustainable and finished strong for a PB on course. Previous PB was 18.32 in 2012.
C • PB 5

Running 19:30 intensity: (23 @1) + (14:00 @2) + (5:07 @3) 3.01 km (6:29 / km) +48m 6:00 / km
ahr:131 max:139 shoes: LunarRacer3

Jog home with Belinda via newsagent. Could feel I'd put in a bit more effort.

Friday May 15, 2015 #

Note
weight:78.2kg

7 AM

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

8 PM

Stretching & Exercises 15:00 [0]

Thursday May 14, 2015 #

Note
weight:78kg

6 AM

Running warm up/down 16:12 intensity: (4 @0) + (1:14 @1) + (14:54 @2) 2.57 km (6:18 / km) +19m 6:05 / km
ahr:119 max:129 shoes: FlyKnit Trainer Yellow

Met Hoggster on the corner at 6.15am although while waiting (I was early!!!!!!) Tawsy ran past on her way home from her run.

Running intervals 21:19 intensity: (9 @1) + (32 @2) + (4:21 @3) + (16:05 @4) + (12 @5) 5.49 km (3:53 / km) +2m 3:53 / km
ahr:157 max:172 shoes: FlyKnit Trainer Yellow

Hoggster and I picked the coldest morning of the year (-4 I think or -2 on the family Hogggster weather station) to do an early AM intervals. Did 8 * Aranda Oval ints (400m or so) with half a lap (200m or so) recovery. Usual boundary line was basically undetectable due to poor marking and crunchy white grass so we did a lap to mark it out and then tried to follow footprints. Got faster as we went along although maybe the circle we were running in got smaller! Great session once done and great the Hoggsters calf survived.

Running warm up/down 26:38 intensity: (5:54 @1) + (20:44 @2) 3.71 km (7:11 / km) +55m 6:41 / km
ahr:117 max:128 shoes: FlyKnit Trainer Yellow

warm down via almost to Hoggsters, our old house and Jammo news agency (no Melbourne papers grrr).
2 PM

Stretching & Exercises 15:00 [0]

Wednesday May 13, 2015 #

Note
weight:77.1kg

4 PM

Running 20:05 intensity: (1 @0) + (1:56 @1) + (9:52 @2) + (8:12 @3) + (4 @4) 2.89 km (6:57 / km) +102m 5:54 / km
ahr:128 max:154 shoes: BRIGHT Orange Pegasus

Blobby recovery run while girls did ballet. Think doing something on Wednesday between harder sessions helps recovery.
9 PM

Stretching & Exercises 15:00 [0]

Tuesday May 12, 2015 #

Note
weight:78kg

5 PM

Running tempo 1:10:37 intensity: (1 @0) + (39 @1) + (18:32 @2) + (6:59 @3) + (44:26 @4) 15.19 km (4:39 / km) +157m 4:25 / km
ahr:150 max:170 shoes: BRIGHT Orange Pegasus

Had this session in the back of my mind all day - not saying dreading it but it was hovering over me. Run home with 12k tempo at 4min-4.min05 per k pace. If I can keep doing these tempo sessions without breaking I'll be in good stead. Got going down Governor Generals Drive and found it hard to judge pace with the dark. Settled into a rhythm though and probably felt more manageable than last week. Pushed hard up Aranda Hill (3k) and didn't keep 4mins per k but was happy my pace was equivalent. Finished well and last k would've been fastest but for crossing Belconnen Way. Watch told me at the end my VO2 max had gone up 1 point so encouraged by getting some sign of improvement.
9 PM

Stretching & Exercises 15:00 [0]

Monday May 11, 2015 #

Note
weight:79.1kg

8 AM

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

Commuting. Starting to feel like winter. First use of new wiggle-purchased 'seal skinz' winter riding gloves which went well.
11 PM

Stretching & Exercises 5:00 [0]

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