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Training Log Archive: acejase

In the 7 days ending Nov 22, 2015:

activity # timemileskm+m
  Running6 4:50:38 36.0(8:04) 57.93(5:01) 1166
  Cycling4 2:23:51 30.24(4:45) 48.67(2:57) 492
  Stretching & Exercises4 40:00
  Total14 7:54:29 66.24 106.6 1658
  [1-5]10 7:13:15
averages - weight:77.9kg

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MoTuWeThFrSaSu

Sunday Nov 22, 2015 #

7 AM

Running warm up/down 10:33 intensity: (32 @0) + (1:35 @1) + (7:27 @2) + (59 @3) 1.76 km (5:59 / km) +14m 5:45 / km
ahr:123 max:138 shoes: Nike Lunartempo

Jogging and prancing mostly on XC track.

Running race 2:20:30 intensity: (10 @1) + (19 @2) + (23:49 @3) + (1:56:12 @4) 30.08 km (4:40 / km) +812m 4:07 / km
ahr:158 max:168 shoes: Nike Lunartempo

Stromlo Running Festival 30k. Tough race - felt tougher than last year. Slight change in course with the approx. 2k on XC track removed and replaced by approx. 2k in the hills of Stromlo. Felt pretty good for first 10k loop trying to have good pace but hold back for long haul up Stromlo that starts around 19k. Out onto 20k loop and pretty irritating to run into back of 10k field with walkers and slow runners covering the track. I actually probably upped the pace here darting through and past so many people. Started getting some fatigue in left adductor and glute at about 15k which I thought would be ok but actually wasn't. Form started to fade and by the time of final climb up Stromlo I'd slowed a fair bit as a result. Down off Stromlo I was pretty slow.
Finished in 2hrs20 about 6mins faster than last year despite slightly tougher course. Form and speed really good up till about 20k but deteriorated after that and quite sore in the adductor and glute by the end so that was not so good. Still given me direction for exercises and training which will help. Try and do some of them before Tour de Ridges in December. Coffee at home afters following very helpful lift from the Devil who ran well in the race.
10 AM

Running warm up/down 4:29 intensity: (43 @1) + (3:46 @2) 0.45 km (9:58 / km) +3m 9:38 / km
ahr:112 max:117 shoes: Nike Lunartempo

Devil and I both very sore so this was best we could do for warm down.

Saturday Nov 21, 2015 #

4 PM

Running 20:16 intensity: (1 @0) + (58 @1) + (11:58 @2) + (7:19 @3) 3.6 km (5:38 / km) +93m 4:59 / km
ahr:130 max:148 weight:78.1kg shoes: BRIGHT Orange Pegasus

Lap of Aranda. Felt a bit fresh so good sign for tomorrows race.
10 PM

Stretching & Exercises 5:00 [0]

Friday Nov 20, 2015 #

8 AM

Cycling 32:04 intensity: (19:12 @1) + (12:52 @2) 11.81 km (2:43 / km) +103m 2:36 / km
ahr:105 max:125 shoes: Trek Domane 4.3

commuting.
5 PM

Cycling 42:24 intensity: (36 @0) + (35:44 @1) + (6:04 @2) 13.5 km (3:09 / km) +143m 2:59 / km
ahr:95 max:119 weight:78.2kg shoes: Trek Domane 4.3

and commuting again.

Thursday Nov 19, 2015 #

12 PM

Running warm up/down 12:45 intensity: (35 @1) + (4:27 @2) + (7:43 @3) 2.48 km (5:08 / km) +5m 5:05 / km
ahr:135 max:148 shoes: LunarRacer3

Running intervals 19:06 intensity: (5 @1) + (50 @2) + (2:30 @3) + (15:28 @4) + (13 @5) 4.12 km (4:38 / km)
ahr:159 max:174 weight:78.2kg shoes: LunarRacer3

Back to Industry Ints after missing 3 weeks. Hot! First int was 3 laps of both ovals (about 1.8k) and then 5 single oval laps (about 300m). Don't ask me how the recovery was worked out. Trouble on the first one when I thought it was 3 laps with rests between each lap when it was in fact just one long effort. Still survived despite being in no-mans land between the fast and less-fast (not slow!) subgroups. The single laps were harder as some of the less fast group have a good turn of speed. Made a big effort on last one to stay with Peter as he came through. Highlight of the 300m efforts was the rest as we ran along the edge of the oval where Air Force was playing Fiji Military in cricket. Saw a nice catch at mid off by the Fijians and lovely sweep from an Air Force batsman.

Running warm up/down 8:46 intensity: (1:04 @2) + (7:42 @3) 1.39 km (6:17 / km) +7m 6:08 / km
ahr:138 max:144 shoes: LunarRacer3

Wednesday Nov 18, 2015 #

4 PM

Running 24:26 intensity: (34 @1) + (9:31 @2) + (12:32 @3) + (1:49 @4) 3.74 km (6:32 / km) +140m 5:30 / km
ahr:137 max:165 shoes: BRIGHT Orange Pegasus

Blobby run up Mt Painter while girls did ballet. Felt a bit niggly with some nerve pain in right leg for a change from usual left leg. Run was snappy but blob standards.
9 PM

Stretching & Exercises 20:00 [0]

Tuesday Nov 17, 2015 #

6 AM

Running intervals 49:47 intensity: (5 @0) + (17:20 @1) + (7:08 @2) + (9:04 @3) + (16:10 @4) 10.3 km (4:50 / km) +92m 4:37 / km
ahr:127 max:165 weight:77.2kg shoes: Nike Lunartempo

6 * 1k in the AM solo. Bit clunky and niggly, presumably from Sundays run. Made sure I went solidly without flogging myself. Sunday coming up is Stromlo 30k and while its not a big deal its still 30k!
8 PM

Stretching & Exercises 10:00 [0]

Monday Nov 16, 2015 #

9 AM

Cycling 33:03 intensity: (24:07 @1) + (8:56 @2) 11.86 km (2:47 / km) +109m 2:40 / km
ahr:102 max:125 shoes: Trek Domane 4.3

Commute in.
7 PM

Cycling 36:20 intensity: (35:01 @1) + (1:19 @2) 11.5 km (3:10 / km) +137m 2:59 / km
ahr:92 max:113 shoes: Trek Domane 4.3

Commute home.
10 PM

Stretching & Exercises 5:00 [0]

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