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Training Log Archive: acejase

In the 7 days ending Apr 3, 2016:

	activity	#	time	miles		km		+m
	Running	4	3:57:39	30.76	(7:44)	49.5	(4:48)	296
	Cycling	4	2:32:41	33.12	(4:37)	53.3	(2:52)	462
	Stretching & Exercises	5	2:10:00
	Total	13	8:40:20	63.88		102.8		759
	[1-5]	8	6:27:27
averages - weight:77.2kg

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Sunday Apr 3, 2016 #

9 AM

Running long 1:33:18 19.66 km (4:45 / km) +122m 4:36 / km
ahr:136 max:149 shoes: Nike Vomero10

Last long run before Marathon. Ran from Weston Park with Kathie round Waste Basin including the Black Mtn Peninsula. Tonnes of walkers on some sort of Hiking "race" thing so plenty of people to pass and negotiate. Calf felt a lot better than yesterday although I wondered whether that was just due to anti inflamatory tablets. Hoping for more improvement before next weekend.

Saturday Apr 2, 2016 #

7 AM

Running warm up/down 21:12 3.9 km (5:26 / km) +13m 5:21 / km
ahr:127 max:145 shoes: Nike Vomero10

Run to Park Run with GB. Calf very nervy pain/weirdness. Got a little better if I ran faster.

Running race 18:20 5.03 km (3:39 / km) +3m 3:38 / km
ahr:165 max:171 shoes: Lunar Racer3.2 Yellow

Park Run. Had a rough plan to go out with GB and see how long could hold on. Ditched that plan after 500m as he was going too fast for me - I was nearly blowing a head gasket after 300m! Instead ran with PeterZ from Industry who was there. Felt like going pretty hard and fast but 1st and 2nd k time not that quick. Passed Peter in 3rd k but he stuck behind me and then surged up Didhams Close and got 5s on me. Felt like I was going hard to the end although lost focus in last k a bit. New shoes good. Didn't look at watch but it felt like sub 18 but instead was slowest for a while (last two 18.15 and 18.16). PeterZ did 18.14 and was also surprised by slowness of time given effort expended! Not too worried though I think training has been about better marathon time not better 5k time.

Running warm up/down 20:01 3.26 km (6:09 / km) +48m 5:43 / km
ahr:128 max:139 shoes: Nike Vomero10

Run home with GB. Calf not very happy but not effecting running i.e. not too the point of limp. Porridge, coffee and 2 anti inflams for breakfast at home.

5 PM

Stretching & Exercises 35:00 [0]

Friday Apr 1, 2016 #

8 AM

Cycling 31:31 12.64 km (2:30 / km) +113m 2:23 / km
ahr:103 max:124 weight:77.3kg shoes: Trek Domane 4.3

Coldest ride of the year. Fog even.

6 PM

Cycling 42:47 13.42 km (3:11 / km) +125m 3:03 / km
ahr:93 max:113 shoes: Trek Domane 4.3

Listened to pre game footy on ride home from work. Love that footy seasons back.

10 PM

Stretching & Exercises 25:00 [0]

Thursday Mar 31, 2016 #

10 AM

Note

Cathy the Physio appt. She said my ankle and knee joints are very stable and look ok. Problem is neural/nervey. Got a bunch of nerve stretches (think of it as "flossing" your nerves Cathy said). Also Cathy advised running often helps rather than hinders so go ahead.

12 PM

Running warm up/down 13:45 3.01 km (4:34 / km)
ahr:143 max:163 shoes: Lunar Racer3.2 Yellow

So with Cathy's advice went to Reid. Longish warm up with nerve weirdness in calf and foot.

Running intervals 17:53 4.07 km (4:24 / km)
ahr:158 max:171 shoes: Lunar Racer3.2 Yellow

2 * (3min, 2min, 1min) with 1min rests after a bit of conjecture amongst the boys. My times not that flash but felt like keeping up closer to Jacob and Sam than usual. Pretty constant monitoring of foot/calf which seemed to get better as run went on like yesterday.

Running warm up/down 16:35 3.05 km (5:27 / km) +2m 5:26 / km
ahr:139 max:147 shoes: Lunar Racer3.2 Yellow

Some of the others did another set but I thought I shouldn't push it so warmed down with Sam who is doing Buffalo Skyrun (or whatever its called) in a week and a half.

9 PM

Stretching & Exercises 25:00 [0]

Nerve flossing. ;)

Wednesday Mar 30, 2016 #

4 PM

Running 36:35 [2] 7.54 km (4:51 / km) +108m 4:32 / km
shoes: Nike Vomero10

Run during ballet to test injuries. Very tentative but could run without getting worse. Very nervy pain in calf and didn't want to turn left (if that makes sense!). Possibly got better as run went on but that could be over analysis.
Forgot HRM.

10 PM

Stretching & Exercises 20:00 [0]

Tuesday Mar 29, 2016 #

8 AM

Cycling 37:38 13.72 km (2:45 / km) +87m 2:40 / km
ahr:104 max:125 shoes: Trek Domane 4.3

Riding seemed ok. RITW.

6 PM

Cycling 40:45 13.52 km (3:01 / km) +137m 2:52 / km
ahr:94 max:118 weight:77.1kg shoes: Trek Domane 4.3

Roll home.

10 PM

Note
(injured)

Back to normal exercises. Cant do crab walk.

Stretching & Exercises 25:00 [0]

Monday Mar 28, 2016 #

Note
(injured)

Still limping but felt a bit better after heaps of icing and anti inflams. Also taping Cathy did probably helping.

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