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Training Log Archive: acejase

In the 7 days ending Jun 21, 2015:

activity

time

miles

Running

4:07:21

31.71

(7:48)

51.03

(4:51)

317

Cycling

2:57:00

Stretching & Exercises

1:50:00

Total

8:54:21

31.71

51.03

317

[1-5]

7:04:21

averages - weight:78kg

1:41

0:00

» now

Sunday Jun 21, 2015 #

4 PM

Running long 1:15:30 15.64 km (4:50 / km) +64m 4:44 / km
ahr:137 max:148 shoes: BRIGHT Orange Pegasus

Longish run as start tapering. Decided to run up past yesterdays XC course as had not run along ginninderra creek path before and thought it would be useful to run along bike paths again as marathon prep. Felt pretty good from yesterday - just a bit of stiffness and weariness. Nice running along beside lake as sun set listening to Melbourne have a great win over the Cats. Ran a bit further along creek path to see where it went so planned 60mins became 75mins. Easy week ahead.

9 PM

Stretching & Exercises 25:00 [0]

Saturday Jun 20, 2015 #

Note
weight:77.8kg

12 PM

Running warm up/down 8:11 1.61 km (5:06 / km) +1m 5:05 / km
ahr:131 max:150 shoes: LunarRacer 3.1 Sky Blue

Prancing round with Lance the Bulldog. Lance pulled out of the race at about the 150m mark so I'm guessing it didn't work so well for him!

Running race 37:57 10.04 km (3:47 / km) +1m 3:47 / km
ahr:167 max:175 shoes: LunarRacer 3.1 Sky Blue

XC Club 10km at LakeG. Course started at Didhams Close and then backwards along Park Run course to Gininderra Drive but then under Gininderra Drive to a turn around. Out and back was 5k so two laps.
Started ok although took a while to get past the kids who started on front line of the bike path. Ran with a guy and youngish girl early but by the turn around at 2.5k I was on my own and thats how it stayed the whole race - I got glimpses of 2nd and 3rd place guys every now and then but that was it. Started to feel a little empty in the guts (also known as "slow down or you will spew point") at about 6.5k so started sucking on a gel (no drinks on course). Whether it was a flat patch or the gel helped by the 7.5k turn around I was feeling good again and pushed on. Fastest kilometres were first and last km so good signs. Haven't looked at GPS yet but either negative splitted the back 5k or very close to it. Don't do 10k very often but fastest I can remember in this stage of life....( did much faster in my 20s).

C • Great pre-mara race... 8

Running warm up/down 13:39 2.13 km (6:25 / km) +2m 6:23 / km
ahr:131 max:143 shoes: LunarRacer 3.1 Sky Blue

Warm down jog with a couple of guys. 1 I recognised who I beat in the half and comfortably beat him today. He said he did Paris Marathon in 2hrs55 and regularly does 2hrs55s for marathons. I asked what his secret was and he said he does 1 pace whether its 800m or 42km!

1 PM

Cycling 35:00 [1]
shoes: Trek Domane 4.3

Friday Jun 19, 2015 #

Note
weight:78kg

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

Commute. Saw Leaney and another guy from yesterdays ints running in. Bloody cold on way home - need to do something about my winter gloves. They are not cutting the mustard. Layers maybe.

Stretching & Exercises 15:00 [0]

9 PM

Stretching & Exercises 15:00 [0]

Thursday Jun 18, 2015 #

12 PM

Running warm up/down 17:44 3.86 km (4:36 / km) +6m 4:33 / km
ahr:143 max:153 weight:78.3kg shoes: LunarRacer3

First time doing intervals with the 'Industry Run Group' aka Marty's group. Instructions were ready to go for session (i.e. warmed up) at 12.45 so turned up very early to warm up. Also wasn't 100% sure on start location. Fortunately bumped into Marty as I was heading to right spot so warmed up with him. Great for my ego that Lachy, Matt Doyle and Lukas Frei came along doing their session and saw me running with Marty. Puffed my chest out and tried to look like I wasn't busting a gut hahaha (fortunately the pace wasn't too hot for me). Pissing down rain btw.

Running intervals 24:02 6.28 km (3:49 / km) +1m 3:49 / km
ahr:164 max:170 shoes: LunarRacer3

12*1min with Industry group. 3mins up one way, 3mins back, 3mins the other way, 3 back. Big group - maybe 12 guys? Real range of speeds with Marty way out front and while I was near the back I didn't feel out of place. Pace as expected was good with my reps in about 3min20s ks. Really enjoyed session and guys were very welcoming. Will do again although obviously I need to be in good shape. Absolutely pissed down the whole time.

Running warm up/down 14:11 3.16 km (4:29 / km) +2m 4:28 / km
ahr:149 max:154 shoes: LunarRacer3

Warm down with group before breaking off with Marty and James Minto who ran past my car on way to their work. Made coffee at home after hot shower!

10 PM

Stretching & Exercises 10:00 [0]

Wednesday Jun 17, 2015 #

4 PM

Running 21:43 3.23 km (6:44 / km) +107m 5:46 / km
ahr:121 max:140 shoes: BRIGHT Orange Pegasus

Blobby run while girls did ballet. Feeling fresher. Weather was not so fresh - very wet in fact.

9 PM

Stretching & Exercises 25:00 [0]

Tuesday Jun 16, 2015 #

1 PM

Running 34:24 5.09 km (6:46 / km) +133m 5:59 / km
ahr:120 max:132 weight:78kg shoes: BRIGHT Orange Pegasus

Blobby lunchtime rain in the drizzly rain. Just round red hill. Came across an old framed, picture of Mal Meninga and another Raider holding the Rugby League Shield after winning it. Guess someone was over it - it was partially kicked in. Did knee exercises about half way as think there is a bit of tendonitis going on in there.

Monday Jun 15, 2015 #

10 AM

Cycling 1:11:00 [1]
weight:77.7kg shoes: Trek Domane 4.3

Managed to avoid any rain on the commute. Good to commute after a week break due to family/life duties.

9 PM

Stretching & Exercises 20:00 [0]

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