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Training Log Archive: acejase

In the 7 days ending Aug 30, 2015:

activity # timemileskm+m
  Running4 3:49:10 29.41(7:47) 47.33(4:50) 336
  Cycling3 3:33:00
  Stretching & Exercises3 45:00
  Total9 8:07:10 29.41 47.33 336
  [1-5]7 7:22:05
averages - weight:77.8kg

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Sunday Aug 30, 2015 #

1 PM

Running long 2:00:27 intensity: (53 @1) + (12:18 @2) + (1:39:47 @3) + (7:29 @4) 25.3 km (4:46 / km) +184m 4:36 / km
ahr:145 max:158 weight:77.4kg shoes: BRIGHT Orange Pegasus

BA had a race in the AM so I was assigned afternoon run time slot. On the plus got me out of a girls birthday party. Decided to do more of a "runners" long run down to LBG and a lap of central basin not going over 5min ks. Felt pretty easy and I couldn't really do 5s along the main bike path, trying to slow down but 4min30s more realistic. Did slow when hit central basin but mainly due to all the walkers, intersections etc. Nice afternoon and a bit tuckered out by the end having a bit of a sugar-flat going up Aranda Hill - had a gel in pocket so used that. Listened to footy on ear phones most of the way - its been a good season for listening to footy for us Doggies supporters.

Saturday Aug 29, 2015 #

7 AM

Running 17:28 intensity: (3 @0) + (28 @1) + (2:04 @2) + (3:51 @3) + (11:02 @4) 3.45 km (5:04 / km) +1m 5:04 / km
ahr:153 max:170 weight:77.3kg shoes: BRIGHT Orange Pegasus

Industry boys were descending upon Gungahlin Park Run so decided to join em. Got there early and warmed up with Sam and his mate (Michael?). Could feel Thursdays session in the legs.

Running 17:57 intensity: (12 @2) + (13 @3) + (2:49 @4) + (14:43 @5) 4.96 km (3:37 / km) +2m 3:37 / km
ahr:173 max:178 shoes: LunarRacer 3.1 Sky Blue

Gungahlin Park Run. Big field and plenty of fast runners. Told myself not to go too fast at the start but did anyway. First k was 3.29 which would've been faster if I hadn't been telling myself to slow down but was still too fast. Settled in behind Simon Claringbold across dam wall and then went past. Probably unwise in hindsight. Started to suffer about half way and tried to hang on. Simon went past me across southern dam wall at 4k. Couldn't hold pace in last k (3.46) but hung on enough for sub 18 - 17.57. 2s slower than 2 months ago with Frogga. As I said lots of good runners - I was 12th and it was won by Brad Croker in 14.58.
C • On ya 2

Running 12:00 intensity: (7 @1) + (49 @2) + (10:41 @3) + (23 @4) 2.35 km (5:07 / km) +1m 5:06 / km
ahr:144 max:154 shoes: BRIGHT Orange Pegasus

Cool down with the group. Hammies bit tight, especially left one. In my pre-race excitement and prancing I stretched them so think that was the cause.

Friday Aug 28, 2015 #

Note
weight:77.3kg

9 AM

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

super commuting. first swoop of the season and in same place I was swooped last spring. Fortunately can avoid that street and will now do so till December!
9 PM

Stretching & Exercises 15:00 [0]

Thursday Aug 27, 2015 #

12 PM

Running warm up/down 4:43 intensity: (2 @0) + (31 @1) + (1:22 @2) + (2:48 @3) 0.96 km (4:54 / km)
ahr:132 max:144 weight:77.8kg shoes: Nike Lunartempo

Short warm up as I was late.

Running intervals 23:25 intensity: (5 @1) + (12 @2) + (4:12 @3) + (16:17 @4) + (2:39 @5) 4.94 km (4:44 / km) +1m 4:44 / km
ahr:162 max:175 shoes: Nike Lunartempo

Industry intervals - 3*2min (1min recovery) , 5*1min (1min), 4*30s (30s). Short so pretty fast. Struggled a bit in first few but in hindsight I think this was due to lack of warm up. Better after that, being at tail of the group but I was the last not to cut corners if that makes sense. Felt pumped afterwards. Oh and knackered.

Running warm up/down 3:36 intensity: (2 @1) + (2:15 @2) + (1:19 @3) 0.57 km (6:20 / km) +3m 6:10 / km
ahr:133 max:140 shoes: Nike Lunartempo

Warm down after this always seems so slow. Just float along.

Wednesday Aug 26, 2015 #

Note
weight:77.6kg

4 PM

Running 29:34 intensity: (3:38 @1) + (16:48 @2) + (9:08 @3) 4.8 km (6:09 / km) +144m 5:21 / km
ahr:126 max:152 shoes: BRIGHT Orange Pegasus

Short jog up Mt Painter while girls did their ballet class. Felt reasonable. Spring must be coming - wore my 'usual' gear for this run and was hot and overdressed. Checked out fancy beers at Cook IGA at the end but couldn't find any to my fancy.
9 PM

Stretching & Exercises 15:00 [0]

Tuesday Aug 25, 2015 #

Cycling 1:11:00 [1]
weight:78.6kg shoes: Trek Domane 4.3

Managed to ride between showers this time however still plenty wet with puddles and mud.

Decided not to run or do bike hills today as was pretty shagged on weekend and last Thursday so thought maybe a few days recovery/rest would be wise.

Stretching & Exercises 15:00 [0]

Monday Aug 24, 2015 #

Cycling 1:11:00 [1]
weight:78.3kg shoes: Trek Domane 4.3

Ah the pleasure of riding home in the pelting down rain. It eased off by Aranda Hill but by then I was soaked.

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