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Training Log Archive: acejase

In the 7 days ending Nov 29, 2015:

activity # timemileskm+m
  Running5 4:54:49 36.13(8:10) 58.14(5:04) 959
  Cycling4 2:18:03 31.81(4:20) 51.19(2:42) 498
  Stretching & Exercises5 1:55:00
  swimming1 20:00 0.31(1:04:22) 0.5(40:00)
  Total15 9:27:52 68.25 109.83 1457
  [1-5]10 7:31:37
averages - weight:77.8kg

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MoTuWeThFrSaSu

Sunday Nov 29, 2015 #

9 AM

Running long 1:34:34 intensity: (1 @0) + (45 @1) + (9:40 @2) + (1:04:31 @3) + (19:37 @4) 20.01 km (4:44 / km) +227m 4:28 / km
ahr:146 max:159 shoes: BRIGHT Orange Pegasus

I had a time frame of about 9.20am to 11.10am for this run while girls were off at ballet concert rehearsal. Wanted to keep a decent clip but still long run pace. After about 15mins I decided to try and run 20k in the time. Thought I should be able to do it. Went along Bruce Ridge, O Connor Ridge and back, then through AIS, lap of Lake G and home. Looked like I was gonna do it easy rolling into home at 11.03am but pesky girls were back early and out the front. Thanked the drop off parent and then made girls wait while I ran up and down the street to get to 20k. Good training. Not sure the girls agreed.

Saturday Nov 28, 2015 #

10 AM

Running warm up/down 20:18 intensity: (1 @0) + (1:14 @1) + (6:00 @2) + (13:03 @3) 4.25 km (4:46 / km) +41m 4:33 / km
ahr:135 max:149 shoes: Nike Lunartempo

Run down to Arboretum with Grant and Marty. Marty telling us about last years Kepler when he got carted off in an ambulance afterwards. He's doing Kepler next weekend so we were heading down to Arboretum to do hills session.

Running hills 29:16 intensity: (7 @1) + (2:28 @2) + (6:47 @3) + (19:34 @4) + (20 @5) 6.09 km (4:48 / km) +225m 4:03 / km
ahr:157 max:172 shoes: Nike Lunartempo

Hills 'with' Marty and Grant joined in for a downhill section (Grant doing a race tomorrow). First effort was from corner of Arboretum below Himalayan Cedars and closest to Cork Forest. Along the border track to ridgeline that runs through Cedars, along fence line downhill and parallel to village before up to summit of Dairy Farmers Hill. About 2.6k and tough. Then jog back to village before surging down zig zag track (I skipped this bit as tested bits of me that have been sore all week from Stromlo race) then round bottom of Cedar Forest and back up to ridgeline - about a 7min effort for me. Tough and tried to keep fast but tired up last hill. Legs mostly ok from last weekend but not complete recovery yet.

Running warm up/down 22:56 intensity: (1:07 @2) + (12:47 @3) + (9:02 @4) 4.67 km (4:55 / km) +84m 4:30 / km
ahr:151 max:162 shoes: Nike Lunartempo

Run back with Marty and Frogga, me going on to newsagent. Thought this might be like Scotty's* hills in the old days but wasn't too bad.

* Scotty's hills were hills under powerlines on slopes of Little Black. We used to do a notoriously tough 3*8min interval session on Bruce Ridge and then run home and as we got to these hills Scotty would, without saying anything, just crank it up. Agony.

Running warm up/down 4:59 intensity: (6 @1) + (55 @2) + (3:58 @3) 0.89 km (5:36 / km) +15m 5:10 / km
ahr:137 max:145 shoes: Nike Lunartempo

The bit of the run home after the newsagent after I pressed the wrong button on the watch at newsagents.
9 PM

Stretching & Exercises 25:00 [0]

Friday Nov 27, 2015 #

8 AM

Cycling 31:04 intensity: (3 @0) + (15:03 @1) + (15:58 @2) 13.1 km (2:22 / km) +123m 2:16 / km
ahr:108 max:127 shoes: Trek Domane 4.3

Pumped along to make time to get the Herald Sun to read about the Bulldogs next superstars. Amazing this draft as it appears they will all be superstars. Fantastic!
6 PM

Cycling 36:56 intensity: (5 @0) + (24:15 @1) + (12:36 @2) 12.61 km (2:56 / km) +132m 2:47 / km
ahr:104 max:126 shoes: Trek Domane 4.3

Had to pump home as had a few drinks after work for staff member who is leaving. Bit dehydrated and no water on bike.

Thursday Nov 26, 2015 #

7 AM

swimming 20:00 [1] 0.5 km (40:00 / km)
weight:77.8kg

Morning swim over at big splash with Tony. Managed 500m. Nice to be in outdoor pool even if a bit nippy.
11 AM

Running 1:03:45 intensity: (58 @1) + (6:40 @2) + (52:52 @3) + (3:15 @4) 13.47 km (4:44 / km) +129m 4:31 / km
ahr:144 max:157 shoes: BRIGHT Orange Pegasus

Steady run through UC and round LakeG. Feeling better again compared to yesterday although still some soreness in deep abdominals and inner quads. Wise not to do ints. Almost home a Navy Helicopter was on Aranda Ovals with the entire Aranda PS queued up across the oval to take their turn checking it out.
1 PM

Stretching & Exercises 30:00 [0]

Wednesday Nov 25, 2015 #

4 PM

Running 33:05 intensity: (1:51 @1) + (24:30 @2) + (6:44 @3) 5.13 km (6:27 / km) +144m 5:40 / km
ahr:126 max:149 weight:77.7kg shoes: BRIGHT Orange Pegasus

Jog from ballet. Better than Monday but adductors still soreish, especially at start. Warmed up and was better but decided wise not to do intervals tomorrow.
9 PM

Stretching & Exercises 15:00 [0]

Tuesday Nov 24, 2015 #

9 AM

Cycling 29:25 intensity: (22:43 @1) + (6:42 @2) 11.96 km (2:28 / km) +107m 2:21 / km
ahr:100 max:123 shoes: Trek Domane 4.3

Commute.
6 PM

Cycling 40:38 intensity: (1:01 @0) + (21:23 @1) + (16:01 @2) + (2:13 @3) 13.52 km (3:00 / km) +136m 2:52 / km
ahr:107 max:151 shoes: Trek Domane 4.3

and home again.
8 PM

Stretching & Exercises 20:00 [0]

Monday Nov 23, 2015 #

6 PM

Running 25:56 intensity: (4 @0) + (9:08 @1) + (16:44 @2) 3.63 km (7:09 / km) +94m 6:19 / km
ahr:112 max:135 shoes: BRIGHT Orange Pegasus

Worlds slowest recovery jog. Elements of hobbling. Yesterdays sore bits quite sore. Was hopeful of being good for Thursday intervals but doubtful now.
9 PM

Stretching & Exercises 25:00 [0]

Painful.

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