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Training Log Archive: acejase

In the 7 days ending May 8, 2016:

activity # timemileskm+m
  Running4 4:00:39 29.48(8:10) 47.44(5:04) 813
  Cycling6 3:19:23 47.17(4:14) 75.91(2:38) 787
  Stretching & Exercises6 1:35:00
  Orienteering1 14:49 1.1(13:26) 1.77(8:21) 27
  Total16 9:09:51 77.75 125.12 1626
  [1-5]10 7:34:43
averages - weight:77.6kg

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MoTuWeThFrSaSu

Sunday May 8, 2016 #

11 AM

Running long 1:34:52 intensity: (1:07 @1) + (37:03 @2) + (46:42 @3) + (10:00 @4) 16.05 km (5:55 / km) +527m 5:05 / km
ahr:138 max:166 shoes: Nike Vomero10

Hilly long run with Grant and Rob. Gossan, Bruce Ridge, Little Black, Black and then the Crackenback. Wet, rainy and muddy the whole way, including particularly slippy on the downhills. Enjoyable run although I wasn't very motivated to do more at the end.
9 PM

Stretching & Exercises 15:00 [0]

Saturday May 7, 2016 #

7 AM

Running warm up/down 20:10 intensity: (48 @1) + (5:57 @2) + (13:25 @3) 4.32 km (4:40 / km)
ahr:136 max:152 weight:77.4kg shoes: Nike Vomero10

Run down to Park Run with Grant and Marty. Coldest morning for a while. Maybe 5 degrees?

Running race 18:17 intensity: (9 @1) + (16 @2) + (1:23 @3) + (15:54 @4) + (35 @5) 5.02 km (3:39 / km) +14m 3:36 / km
ahr:163 max:173 shoes: LunarRacer 3.1 Sky Blue

Park Run. Pretty solid. Started out a bit too fast with more fast guys than usual around. Felt pretty ok although ended up on my own at about 1.5k. Had Brad H in sight so tried to keep up with him. Slowed a bit in the 4th k as per usual with the U turn and uphill. Finished strong and little surprised pretty identical time to last few. Good runs from Marty and GB.

Running warm up/down 16:48 intensity: (2 @1) + (3:12 @2) + (12:39 @3) + (55 @4) 3.25 km (5:11 / km) +52m 4:47 / km
ahr:143 max:154 shoes: Nike Vomero10

Slower jog back. Had to get going after Park Run to get kids to Saturday Morning O.

Orienteering 14:49 intensity: (49 @1) + (4:44 @2) + (9:09 @3) + (7 @4) 1.77 km (8:21 / km) +27m 7:46 / km
ahr:134 max:154 shoes: Nike Vomero10

Coaching session with Blue Lightnings jogging round the forest barking orders at the rascals.

Friday May 6, 2016 #

8 AM

Cycling 31:32 intensity: (12:18 @1) + (19:02 @2) + (12 @3) 11.9 km (2:39 / km) +125m 2:31 / km
ahr:111 max:150 shoes: LunarRacer 3.1 Sky Blue

Rode in loaded up wearing warm gear.
5 PM

Cycling 38:13 intensity: (1 @0) + (21:01 @1) + (16:34 @2) + (37 @3) 13.58 km (2:49 / km) +187m 2:38 / km
ahr:107 max:138 shoes: Trek Domane 4.3

Home via Civic.
9 PM

Stretching & Exercises 20:00 [0]
weight:77.8kg

Thursday May 5, 2016 #

12 PM

Running warm up/down 6:56 intensity: (41 @1) + (1:11 @2) + (5:04 @3) 1.46 km (4:46 / km) +12m 4:34 / km
ahr:133 max:143 weight:77.6kg shoes: Nike LunartempoV2

Got the word late that usual intervals was now at Lennox Gardens and 15mins earlier. Bit of a rush but made it just minimal warm up. Also had to fiddle round with borrowed Garmin forerunner 210 to get it to work.My trusty, although lately not so trusty, Garmin 620 has been sent off to Garmin HQ for examination. I'm secretly hoping for the verdict to be a new one.

Running intervals 16:03 intensity: (8 @1) + (15 @2) + (2:56 @3) + (12:40 @4) + (4 @5) 3.87 km (4:09 / km) +8m 4:06 / km
ahr:160 max:172 shoes: Nike LunartempoV2

8 *400m on 2min cycle at Lennox Gardens. I was doing the 400m in 77-78 so 40s recovery or so - certainly recovery wasn't long. Times pretty good and while it was hard and a struggle towards the end it just seemed to be for usual reasons rather than post marathon fatigue (unlike last Thursday).

Running 12:47 intensity: (1 @1) + (1:23 @2) + (11:23 @3) 2.49 km (5:08 / km) +20m 4:57 / km
ahr:141 max:149 shoes: Nike LunartempoV2

Jog back towards town with da boys before I turned back around. Breezy. Had solo coffee at Stand By Me in Lyons afterwards. Had heard a fair bit of talk about the place and one of the guys who usually runs in the group (wasn't there today) apparently part owns it. It was quite nice but I wouldn't drive across town for it. Well not again.
10 PM

Stretching & Exercises 20:00 [0]

Wednesday May 4, 2016 #

8 AM

Running 54:46 intensity: (7:23 @2) + (40:25 @3) + (6:58 @4) 10.99 km (4:59 / km) +179m 4:36 / km
ahr:145 max:158 shoes: Nike Vomero10

Cruised into work. Nice morning. Have done this run heaps of times and today was about 3mins quicker than usual and 2mins quicker than ever before. Think I might have turned the corner on recovery as was just cruising. Also spoke to Garmin and am sending watch back to them for examination.
9 PM

Stretching & Exercises 20:00 [0]

Tuesday May 3, 2016 #

9 AM

Cycling 26:51 intensity: (12:42 @1) + (14:09 @2) 11.99 km (2:14 / km) +103m 2:09 / km
ahr:108 max:134 weight:77.5kg shoes: Trek Domane 4.3

Still flying on new tyre. Might change the other one too.
6 PM

Cycling 38:12 intensity: (21:13 @1) + (16:53 @2) + (6 @3) 13.51 km (2:50 / km) +129m 2:42 / km
ahr:108 max:133 shoes: Trek Domane 4.3

Was all set to run home. When I say all set I mean all set except for bringing my running shoes in to work. Rode home.
10 PM

Stretching & Exercises 15:00 [0]

Monday May 2, 2016 #

9 AM

Cycling 28:31 intensity: (14:35 @1) + (13:56 @2) 12.02 km (2:22 / km) +106m 2:16 / km
ahr:109 max:127 shoes: Trek Domane 4.3

Not a good start to the day - finding rear tyre flat. Changed tube and tyre as tyre needed doing and had bought new one a while ago. Surprised by what a difference it made - flew in to work.
7 PM

Cycling 36:04 intensity: (7 @0) + (9:04 @1) + (26:12 @2) + (41 @3) 12.91 km (2:48 / km) +137m 2:39 / km
ahr:114 max:139 shoes: Trek Domane 4.3

Home in the dark. Saw a fox. Garmin shat itself again. I'm calling Garmin Australia.
10 PM

Stretching & Exercises 5:00 [0]

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