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Training Log Archive: acejase

In the 7 days ending Sep 11, 2016:

	activity	#	time	miles		km		+m
	Running	6	6:44:23	50.16	(8:04)	80.73	(5:01)	856
	Cycling	4	2:28:57	31.35	(4:45)	50.46	(2:57)	522
	Stretching & Exercises	3	2:20:00
	Total	13	11:33:20	81.51		131.18		1378
	[1-5]	12	11:07:28
averages - weight:76.7kg

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Sunday Sep 11, 2016 #

7 AM

Running long 1:33:29 20.53 km (4:33 / km) +250m 4:17 / km
ahr:148 max:161 weight:76.4kg shoes: Blue Nike Vomero

Longish run to Jogalong at Weston Park with Marty. Candyman was with us till Glenloch interchange. Reasonable pace as always with Marty but felt ok - just ITB's a bit tired near hip flexors. Loop through Black Mtn reserve etc was nice and then cruisy along shores of LakeBG to Weston park via Commonwealth Ave Bridge. Saw various other runners going the other way including Mark Porter. Made it to Weston Park before girls so mission accomplished.

Running 8:04 1.58 km (5:06 / km) +13m 4:54 / km
ahr:140 max:149 shoes: Blue Nike Vomero

Mini-jog with Zoe (and Abby for first half till Zo pulled away). Zoe seemed to enjoy it and certainly ran the whole way - I couldn't keep up first bit. First girl although ineligible for prize as have to have done a few races for the handicappers.

Saturday Sep 10, 2016 #

7 AM

Running warm up/down 19:53 4.2 km (4:44 / km)
ahr:140 max:155 weight:76kg shoes: Nike LunartempoV2

Run down to ParkRun with Marty. Got there early so a bit more running. Didn't feel full of beans but not sore. Due to weather Park run was changed to the "old" course to avoid some puddles.

Running race 18:22 4.99 km (3:41 / km) +12m 3:38 / km
ahr:159 max:170 shoes: Nike LunartempoV2

Josh Torley turned up today and took off from the start. It felt like I started pretty fast but watch suggested otherwise - what felt like 3.30min/k was 3.45min/k! On my own fairly quickly although kept Brad H in sight. Tried to push along but just no zip today - actually probably a good sign that have been training well. On the plus while I didn't have zip I didn't fade in the 2nd half either and 18.22 is ntb. Possibly a PB for old course?

Running warm up/down 24:12 4.42 km (5:29 / km) +49m 5:12 / km
ahr:138 max:153 shoes: Nike LunartempoV2

Run home, about half of it with Brad and his dog Monty. Unfortunately my failure to clip nails recently told as one sore and going black big toe nail. No Herald-Suns left at Newsagent - assume a rush from all the Doggies supporters.

Friday Sep 9, 2016 #

6 AM

Stretching & Exercises 1:00:00 [1]
weight:76kg

Another Felx n Stretch class. Not much sleep after excitement of Bulldogs win last night. Felt more able to do some of the exercises etc today - co-ordination and strength improving. Hammy stretch and downward dog still fairly hopeless.

5 PM

Running 1:10:32 11.55 km (6:07 / km) +166m 5:42 / km
ahr:132 max:150 shoes: Blue Nike Vomero

Run home. Tried to keep under 70% HR but was running so slow. Even resorted to a few v short walks to bring HR back down. Think in hindsight the HRm was having a spike as stopped at start of Black Mtn Reserve to put my headlamp on and after that could run at normal easy run speed and keep HR under 70%.

Thursday Sep 8, 2016 #

12 PM

Running warm up/down 11:51 2.44 km (4:52 / km) +11m 4:46 / km
ahr:133 max:150 weight:76.6kg shoes: Blue Nike Vomero

Warm up round ovals at Aranda and to ATM at Jammo. Nice spring day.

Running intervals 20:44 4.86 km (4:16 / km) +6m 4:14 / km
ahr:156 max:170 shoes: LunarRacer 3.1 Sky Blue

Volunteered at school walkathon today so couldn't get to Reid intervals. Did 10* 1min on 1min off around Aranda Ovals. HR maxed out at 90% or so. Felt pretty good and controlled. Ovals pretty soggy down the low side.

Running warm up/down 11:11 2.01 km (5:35 / km) +19m 5:19 / km
ahr:136 max:145 shoes: Blue Nike Vomero

Wednesday Sep 7, 2016 #

6 AM

Stretching & Exercises 1:00:00 [1]

Another Stretch n Flex class @ Aranda Shops. ITB and hips pretty tired/tight today so wasn't my best efforts. Possible improvement in my downward dog from complete incompetent disaster to just general failure.

8 AM

Running 1:00:43 10.93 km (5:33 / km) +177m 5:08 / km
ahr:133 max:146 weight:76.8kg shoes: Blue Nike Vomero

Run in to work keeping HR below 70% (140 bpm). Was hard to do uphill especially once been running for a while. In general though legs felt pretty trashed from intervals yesterday so wasn't complaining about running slow!

2 PM

Cycling 35:47 11.8 km (3:02 / km) +157m 2:51 / km
ahr:96 max:117 shoes: Trek Domane 4.3

Couldn't be bothered riding home. Bike needs service and its like riding with a chain encased in mud at the moment. This may in part be due to there being a lot of mud in it. Rode home anyway.

Tuesday Sep 6, 2016 #

9 AM

Cycling 33:35 12.5 km (2:41 / km) +113m 2:34 / km
ahr:96 max:121 weight:77.2kg shoes: Trek Domane 4.3

In to work and my first swoop of the season. Wasn't a bad one but not pleasant. Wont be going that way again till November!

C • Swooped 3

5 PM

Running intervals 1:05:22 13.24 km (4:56 / km) +154m 4:40 / km
ahr:145 max:168 shoes: Nike LunartempoV2

6*1km with 1min rest on run home from work. Focussed on HR to measure effort and seemed to work well. Wasn't that pumped for the session but travelled along nicely.

Monday Sep 5, 2016 #

9 AM

Cycling 33:40 12.65 km (2:40 / km) +113m 2:33 / km
ahr:95 max:119 shoes: Trek Domane 4.3

In to work. Bike path works on scrivener dam wall so got directed onto road.

6 PM

Cycling 45:55 13.5 km (3:24 / km) +140m 3:14 / km
ahr:90 max:119 weight:77.7kg shoes: Trek Domane 4.3

Slow cold ride home.

10 PM

Stretching & Exercises 20:00 [0]

Thought I'd better keep going with home exercises as well as Aranda Shops class.

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