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Training Log Archive: acejase

In the 7 days ending Oct 18, 2015:

activity

time

miles

Running

5:20:26

34.74

(9:13)

55.91

(5:44)

635

Cycling

2:22:00

Stretching & Exercises

55:00

Total

8:37:26

34.74

55.91

635

[1-5]

7:52:09

averages - weight:77.4kg

2:11

0:00

» now

Sunday Oct 18, 2015 #

11 AM

Running 53:10 11.29 km (4:43 / km) +41m 4:37 / km
ahr:138 max:147 weight:77kg shoes: Nike Lunartempo

Steady run with Kathie while our children partied at Charlie's 7th birthday party. A bit of Lake G, along Gininderra Creek, Kaleen, UC and back again. Pace pretty solid. Enjoyable run. Party food post run for me - a chicken sausage, 3 kebabs, couple of bits of watermelon and a ripping bit of choccy cake (kit kat for sides and smarties on top).

C • Post-run party food 5

10 PM

Stretching & Exercises 10:00 [3]

Saturday Oct 17, 2015 #

8 AM

Running long 2:11:32 18.93 km (6:57 / km) +291m 6:27 / km
ahr:133 max:152 weight:77.4kg shoes: BRIGHT Orange Pegasus

Long run with Frogga. Intention was the rough track from Casurina Sands along the Murrumbidgee to Kambah Pools and back. Unfortunately it soon became clear that would be too long for our respective family commitments so we just turned round at a random spot. Nice path and a reasonable number of ups and downs beside the river. Different sorts of terrain too. Legs felt a bit flat so wasn't complaining about the turn around point. Good run. Quick coffee afters at 2B10 but don't tell the girls.

Friday Oct 16, 2015 #

Note
weight:77.2kg

9 AM

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

Zero swoops and a Friday. Good day on the commute.

9 PM

Stretching & Exercises 10:00 [0]

Thursday Oct 15, 2015 #

12 PM

Running warm up/down 13:48 2.88 km (4:47 / km) +11m 4:42 / km
ahr:132 max:144 shoes: LunarRacer3

Warm up jog to Industry intervals from Canberra Centre. Was very warm!

Running intervals 18:02 4.05 km (4:27 / km)
ahr:158 max:171 weight:77.6kg shoes: LunarRacer3

Industry intervals at Reid - 6*2mins on, 1min off. Good group today with Brad H leading the way. Legs a bit weary from training this week but going well. Unfortunately the lack of eating food in the morning meant I wasn't too flash for the last two and eased off a bit to avoid throwing up (charming). Was pretty hot with retreating to the shade for the minute rest a definite goer. Plenty of talk about a few of the boys doing Melb mara or half this weekend. Good session as always.

Running warm up/down 11:32 1.89 km (6:06 / km)
ahr:130 max:147 shoes: LunarRacer3

Jog back to Canberra Centre and car to get hopefully fixed phone. I like white stripes as a fashion statement generally - just not running down the middle of my phone screen.

10 PM

Stretching & Exercises 10:00 [0]

Wednesday Oct 14, 2015 #

4 PM

Running 31:11 4.85 km (6:26 / km) +141m 5:37 / km
ahr:121 max:143 shoes: BRIGHT Orange Pegasus

Slow blobby run up Mt Painter while girls did ballet. Have decided I should volunteer to help with the girls end of year ballet production - after seeing last years performance it is a very big deal and a lot of effort. Should i help by doing hair or make up? Hmmmm. Perhaps I'm more suited to running the Saturday BBQ.

10 PM

Stretching & Exercises 10:00 [0]

Tuesday Oct 13, 2015 #

6 PM

Running intervals 1:01:11 12.01 km (5:06 / km) +151m 4:48 / km
ahr:137 max:163 weight:77.8kg shoes: Nike Lunartempo

Ran home doing 5*1km with 1min rest. Still a bit weary from Sunday but felt strong. So good to be running home in daylight and warmth (relatively speaking). Last effort was up through the tracks of Black Mtn reserve which slowed me down a tad.

Monday Oct 12, 2015 #

Note
weight:77.5kg

10 AM

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

Commuting. Magpie swoop count = 2.

8 PM

Stretching & Exercises 15:00 [0]

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