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Training Log Archive: acejase

In the 7 days ending Feb 14, 2016:

	activity	#	time	miles		km		+m
	Running	6	7:17:01	51.46	(8:30)	82.82	(5:17)	2025
	Cycling	6	3:25:02	47.05	(4:21)	75.71	(2:42)	749
	Stretching & Exercises	6	1:35:00
	Total	17	12:17:03	98.51		158.54		2774
	[1-5]	11	10:39:24
averages - weight:76.7kg

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Sunday Feb 14, 2016 #

7 AM

Running long 2:44:58 26.68 km (6:11 / km) +1422m 4:53 / km
ahr:147 max:165 shoes: Nike Vomero10

Industry boys organised a Double Mt Tennent long run starting from Apollo Rd which I thought I'd be up to so I dragged Rob and Grant down south and we joined Sam, Jasen and Brad from Industry and Martin Fryer also there. Was a bit scared about pace but it was ok. Ran first half of first Mt Tennent with Brad and Martin while Jasen and Sam went off the front. Dropped off Brad around half way - he was having a good old chat and asking me short questions/long answers and every time I answered I went into red zone. Felt pretty sustainable pace and got to top ok. Had a gel and water while we regrouped.
Was thinking the run down would be good recovery time and the pace wasn't too hot but quite a few bits hurt with the downhill. Seemed a long way back down which, obviously, meant a long way back up. We regrouped again at the gently flowing creek and set off up again.
I was finding it hard early on the 2nd Mt Tennent but thought if I could keep running to Bushfolds Flat turn off (only about 1/3 way up but very steep section) I'd be ok. Again Jasen and Sam pulled away and I ran with Brad. He pulled away a bit but as I was having a bit of a mental low he started to walk. I felt better immediately hahaha. This set the pattern for the 2nd climb of Sam, Jasen and Brad being in sight and pulling away but walking the steep bits when I'd pull back up closer to them (never caught them). Kept my rhythm nicely to the top with Rob coming passing me strongly with less than a k to go. I think I paced it well as legs didn't have much left and were a bit shaky across the granite to touch the fire tower.
Regrouped again and back down we went feeling glad it was over. Downhill was actually hard so it sorta wasn't over and the 1-2 climbs on way back down were lactic-leg-filling. I was very slow from creek back up to road.
Tough training and shattered by the end but really enjoyable and had a few good yaks with various guys I only see briefly at Thursday intervals. Industry guys and Martin all doing 6 FT so plenty of talk about that. No coffee afterwards as we all rushed off to fulfil Valentines Day duties *cough cough*.
Starva segments say I did 46.08 for first climb and 46.22 for second climb which I was pretty pleased with on the pacing front.

C • Double Tennent 2

Saturday Feb 13, 2016 #

7 AM

Running warm up/down 17:06 3.7 km (4:38 / km)
ahr:136 max:149 weight:77kg shoes: Nike Vomero10

Jog down to Parkrun. Arranged to meet Rob but bumped into Marty also which upped the warm up pace a bit.

Running 18:16 5.0 km (3:39 / km) +3m 3:38 / km
ahr:166 max:172 shoes: LunarRacer 3.1 Sky Blue

Park Run at LakeG. Not been for a fair while or done much racing this year. Rob and I nearly got wiped out in the first 10m by a guy and more particularly his dog on lead. I gave him a serve and he later apologised to Rob. Quite a few at the pointy end today with Rob, Marty, Minto and 2-3 others who I didn't know but were destined to beat me. Pretty reasonable pace for first few k basically running by self but Rob in sight. I was ready to pounce if he faltered but instead he started moving away at about half way. The Didhams Close km was a bit slow and I would've liked a little faster in last k also however 2nd fastest time I've done on course (fastest 18.08) so I think with more races and less miles during the week I might be able to get under 18. Nice to do a 5k race again.

Running warm up/down 15:02 2.88 km (5:14 / km) +47m 4:50 / km
ahr:143 max:150 shoes: Nike Vomero10

Jog back home with Marty, Rob and James Minto.

10 PM

Stretching & Exercises 5:00 [0]

Friday Feb 12, 2016 #

8 AM

Cycling 31:24 11.84 km (2:39 / km) +112m 2:32 / km
ahr:103 max:125 weight:77.2kg shoes: Trek Domane 4.3

Roll into work. Feeling good given all the training I've done this week.

5 PM

Cycling 41:59 13.21 km (3:11 / km) +145m 3:01 / km
ahr:94 max:119 shoes: Trek Domane 4.3

Roll home via Curtin Shops for anniversary gift. Its amazing the things Coles has these days.

10 PM

Stretching & Exercises 20:00 [0]

Thursday Feb 11, 2016 #

Note
weight:76.1kg

12 PM

Running 12:37 2.61 km (4:50 / km) +11m 4:45 / km
ahr:132 max:143 shoes: Nike Vomero10

Hot warm up jog to Reid. Talked rogaining with Marty - he is definitely anti the bonus points and especially when you've cleared the course.

Running 20:03 4.31 km (4:39 / km)
ahr:153 max:170 shoes: Nike LunartempoV2

Shorter Industry ints today - 10*1min/1min off. Marty said we'd all been doing long miles so need to ease it off a little. Was perfect for me. Did all efforts around 3min15s ks which is getting close to flat stick. Some of the guys I'm ahead of in longer efforts have a better turn of speed than me so I have to work hard to hang on. Shattered after the last one.

Running 9:09 1.64 km (5:34 / km)
ahr:135 max:142 shoes: Nike Vomero10

Jog back to car with Simon C. Simon telling me about a Rowan Walker tempo session he's started doing round LakeG which I might have to try some time.

11 PM

Stretching & Exercises 15:00 [0]

For the record did new step up exercise again. Seemed ok.

Wednesday Feb 10, 2016 #

8 AM

Running 1:10:40 15.2 km (4:39 / km) +163m 4:25 / km
ahr:144 max:157 weight:76.3kg shoes: Nike Vomero10

And in the new school year way of things I run in to work on Wednesday morning. This time went via eastern side of lake crossing at commonwealth bridge so more of a bike path run. Felt pretty good and tried to keep more of a long run pace rather than recovery pace. Absolutely beautiful morning by the lake with riders, walkers, runners and rowers.

2 PM

Cycling 33:24 12.51 km (2:40 / km) +129m 2:32 / km
ahr:121 max:139 shoes: Trek Domane 4.3

Ride home. 2nd week of riding home on Wednesday to pick up girls from school after last year driving. Last week leisurely ride, home early, put bike away, wander over to school and get girls.
This week rode home semi flat chat (particularly after realising lateness) and pulled up on bike outside girls classroom as bell rings sweating like a pig. I think today is going to be more the usual!

Running 27:04 5.65 km (4:48 / km) +65m 4:32 / km
ahr:136 max:147 shoes: BRIGHT Orange Pegasus

First ballet lesson for the year (for the girls not me) so did a little run to get up to 20k for the day. Felt pretty ok. Hot and sweaty when I got back to ballet school - not a good look amongst the ballet mums....

10 PM

Stretching & Exercises 10:00 [0]

R butt/hip bit sore from new exercise so didn't do that one tonight. Think its just body adjusting but seemed wise to not do the step up exercise tonight.

Tuesday Feb 9, 2016 #

Note
weight:77.1kg

9 AM

Cycling 28:39 11.97 km (2:24 / km) +102m 2:18 / km
ahr:107 max:128 shoes: Trek Domane 4.3

Roll in to work.

5 PM

Running 1:22:06 15.16 km (5:25 / km) +313m 4:55 / km
ahr:138 max:156 shoes: Nike Vomero10

Run home via Dairy Farmers Hill and Aranda Hill. Bit weary at the start but felt better after going up Dairy Farmers and kicked along from there. Tried to keep in HR zone 2 to make sure recovered ok from rogaine and mostly did that although not up Aranda Hill. Really nice out through arboretum.

10 PM

Stretching & Exercises 20:00 [0]

Monday Feb 8, 2016 #

Note
weight:76.6kg

9 AM

Cycling 30:47 12.66 km (2:26 / km) +114m 2:20 / km
ahr:101 max:121

Supercommuting.

6 PM

Cycling 38:49 13.53 km (2:52 / km) +147m 2:43 / km
ahr:100 max:123

Supercommuting. felt a bit weary on way home.

10 PM

Stretching & Exercises 25:00 [0]

New exercise with the step. Started today.

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