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Training Log Archive: acejase

In the 7 days ending Dec 13, 2015:

activity # timemileskm+m
  Running4 3:50:57 26.25(8:48) 42.25(5:28) 775
  Cycling4 2:53:49 38.59(4:30) 62.1(2:48) 800
  Stretching & Exercises5 1:25:00
  swimming1 20:00 0.25(1:20:28) 0.4(50:00)
  Total14 8:29:46 65.08 104.74 1575
  [1-5]9 7:03:32
averages - weight:77.1kg

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MoTuWeThFrSaSu

Sunday Dec 13, 2015 #

6 AM

Running long 2:03:01 intensity: (2 @0) + (3:19 @1) + (1:30:26 @2) + (27:10 @3) + (2:04 @4) 21.32 km (5:46 / km) +462m 5:12 / km
ahr:129 max:160 weight:77.1kg shoes: Nike Vomero10

Long run with Grant, Andy and GM was hovering around. Out through Cork Oaks to lower reaches of Arboretum. We got along a track that looked like it had recently been graded and Grant thought track looked like ice - it was actually mud! We didn't catch the water tanker that presumably was ahead but passed the grader and went cross country to another track with muddy, heavy soles. Up to Dairy Farmers, back up Aranda Hill then GB and I did Painter as well. Nice run. Could feel the legs from yesterday but meant good endurance training I thought. New shoes felt great fit and comfy although a bit heavy. Should be good for clocking up some miles.
1 PM

Stretching & Exercises 20:00 [0]

Saturday Dec 12, 2015 #

3 PM

Running warm up/down 13:21 intensity: (23 @1) + (6:28 @2) + (6:30 @3) 2.38 km (5:37 / km) +61m 4:59 / km
ahr:134 max:149 shoes: Nike Lunartempo

Jog with Hoggster. Some analysis of last weekends testosterone fuelled end to the long run on Gossan Hill.

Running intervals 24:14 intensity: (8 @1) + (14 @2) + (4:04 @3) + (15:30 @4) + (4:18 @5) 5.55 km (4:22 / km) +136m 3:53 / km
ahr:163 max:176 shoes: Nike Lunartempo

5 * EcMo easy ints on Gossan Hill with Hoggster. My times 3.43, 3.45, 3.46, 3.48 and 3.48 definitely best times i've done for a while. Had to fight last interval to keep below 3.50. Good session and good to return to somewhere where you have some benchmark times.

Running warm up/down 11:49 intensity: (4 @1) + (7:50 @2) + (3:55 @3) 1.85 km (6:24 / km) +14m 6:10 / km
ahr:131 max:142 shoes: Nike Lunartempo

Slow jog home with Hoggster.

Friday Dec 11, 2015 #

8 AM

Cycling 29:14 [1] 11.79 km (2:29 / km) +109m 2:22 / km
shoes: Trek Domane 4.3

HRM strap, after several weeks of telling me it had low battery (even after I replaced the battery) refused to work today. Commute in was rushed with big work day ahead.
4 PM

Cycling 42:29 [1] 13.48 km (3:09 / km) +122m 3:01 / km
shoes: Trek Domane 4.3

Got away a little early after last client appointment was a no show. Saw Roscoe, Brucie G and Prong all within about 300m on the bike path. Quite an eventful commute!

Thursday Dec 10, 2015 #

7 AM

swimming 20:00 [1] 0.4 km (50:00 / km)

Cranking out some more laps with Tony at Big Splash.
12 PM

Running warm up/down 10:26 intensity: (37 @1) + (2:22 @2) + (7:27 @3) 2.21 km (4:44 / km) +5m 4:41 / km
ahr:136 max:145 shoes: LunarRacer3

Jog to Reid Ovals. Have established my parking spot and routine. Jogged the oval part of the warm up with Brad who has a new Garmin 630 which I ogled.

Running intervals 19:00 intensity: (5 @1) + (35 @2) + (5:53 @3) + (11:52 @4) + (35 @5) 3.97 km (4:47 / km) +2m 4:47 / km
ahr:157 max:173 shoes: LunarRacer3

Another big group this week. Shorter ints of as the blokes were tapering for tomorrows Beer Mile (!) - session was 10*Half Lappers (about 1min) on 2min cycle. Shorter rep meant pace up a bit and some of the blokes normally behind me have some pace I couldn't match on these shorter efforts. Having said that the same guys changed to doing every 2nd rep or just stopped after about 4 reps! My pace was 3.05-3.15min ks for the 350m or so of each rep. Recoveries spent jogging in the shade beside the ovals.

Running warm up/down 8:20 intensity: (1 @0) + (2:52 @2) + (5:27 @3) 1.36 km (6:08 / km) +3m 6:04 / km
ahr:136 max:141 shoes: LunarRacer3

10 PM

Stretching & Exercises 10:00 [0]

Wednesday Dec 9, 2015 #

Note
weight:77.2kg

6 PM

Running 20:46 intensity: (4 @0) + (2:02 @1) + (14:06 @2) + (4:34 @3) 3.62 km (5:44 / km) +92m 5:05 / km
ahr:125 max:146 shoes: BRIGHT Orange Pegasus

Blob round Aranda. Not too blobby as felt pretty ok. The niggle in my right thigh is much better but still there just. Plenty of families and people at Bolt Bar in the warm evening which was great to see.
9 PM

Stretching & Exercises 20:00 [0]

Tuesday Dec 8, 2015 #

8 AM

Cycling hills 1:02:20 intensity: (27:27 @1) + (20:19 @2) + (14:34 @3) 23.32 km (2:40 / km) +440m 2:27 / km
ahr:115 max:147 shoes: Trek Domane 4.3

Decided to do a bike hill session for a bit more strength and a session off the feet. 3 * Dairy Farmers hills in the middle of commute to work. Slow but found a rhythm to maintain.
6 PM

Cycling 39:46 intensity: (1:07 @0) + (33:06 @1) + (5:33 @2) 13.51 km (2:57 / km) +129m 2:49 / km
ahr:95 max:118 shoes: Trek Domane 4.3

Commute home.
10 PM

Stretching & Exercises 10:00 [0]

Monday Dec 7, 2015 #

10 PM

Stretching & Exercises 25:00 [0]

Life too busy today for even super commuting so just exercises. Went hard at em though. ;)

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