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Training Log Archive: acejase

In the 7 days ending Sep 18, 2016:

activity # timemileskm+m
  Running6 6:48:58 48.55(8:25) 78.13(5:14) 1002
  Cycling3 1:53:45 25.09(4:32) 40.39(2:49) 327
  Stretching & Exercises2 1:15:00
  Total11 9:57:43 73.64 118.51 1329
  [1-5]10 9:40:55
averages - weight:76.3kg

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MoTuWeThFrSaSu

Sunday Sep 18, 2016 #

1 PM

Running long 2:01:53 intensity: (29 @1) + (21:07 @2) + (1:39:12 @3) + (1:05 @4) 23.25 km (5:14 / km) +381m 4:51 / km
ahr:141 max:163 weight:76kg shoes: Blue Nike Vomero

Back in the Berra and went out for run about 2pm. Solo run in the rain and cold, down to the Lake, a West Basin and then back home via Cork Oaks and Arboretum. Getting a bit tired by the end and ready for an easy week.

Saturday Sep 17, 2016 #

7 AM

Running warm up/down 12:19 intensity: (44 @1) + (2:45 @2) + (8:50 @3) 2.48 km (4:58 / km) +21m 4:46 / km
ahr:137 max:152 shoes: LunarRacer 3.1 Sky Blue

Only got to bed at 2.15am or so after going out after the great win by the Dogs. Told Dad (who was still up watching the replay) that wouldn't go to Park run as too late but woke up at 7am feeling both hungover and pumped from Doggies win and decided to go to Parkrun. Felt ok in warm up.

Running race 18:42 intensity: (11 @1) + (30 @2) + (1:38 @3) + (15:51 @4) + (32 @5) 4.95 km (3:47 / km) +53m 3:35 / km
ahr:160 max:173 shoes: LunarRacer 3.1 Sky Blue

Westerfolds Parkrun. Set off and surprisingly feeling pretty good. Pace seemed ok. A couple of guys went off like greyhounds but had passed them by the 750m mark and was on my own in the lead. Kept a good pace and saved a little for the big hill at about the 4k mark. Pushed home and surprised to be 2s quicker than my PB for the course.

Running warm up/down 12:40 intensity: (1:05 @2) + (7:51 @3) + (3:44 @4) 2.69 km (4:42 / km) +21m 4:32 / km
ahr:149 max:158 shoes: LunarRacer 3.1 Sky Blue

Cooled down with an Adrian who came second. Also chatted with YVOC member Russell Bulman who was volunteering today. Still pumped re footy so headed off to cafe 3094 to read papers and had a reasonable coffee with raisin toast.

Friday Sep 16, 2016 #

12 PM

Running 1:00:19 intensity: (5 @0) + (1:09 @1) + (8:40 @2) + (49:55 @3) + (30 @4) 8.73 km (6:55 / km) +141m 6:24 / km
ahr:140 max:157 weight:76.1kg shoes: Blue Nike Vomero

Flew down to Melb this morning for Dogs game. Ran from park in Templestowe where Mum was taking my niece for the afternoon back to Mum & Dads place. Tried to recovery run at below 70% HR which was very difficult and annoying! Had to go so slow. Will persist with this for a month or so to see if beneficial.

Thursday Sep 15, 2016 #

12 PM

Running warm up/down 18:33 [2] 3.98 km (4:40 / km) +14m 4:35 / km
weight:76.2kg shoes: LunarRacer 3.1 Sky Blue

Warm up mostly solo although last part with Kenn when it really kicked down. HRM didn't work not sure why but am sure it was annoying.

Running intervals 20:12 intensity: (17 @1) + (15 @2) + (4:10 @3) + (15:30 @4) 5.26 km (3:50 / km) +23m 3:45 / km
ahr:157 max:169 shoes: LunarRacer 3.1 Sky Blue

Mona Fartlek with the Industry boys at Central Basin - Reid determined to be under water. Blowing a gale but at least it didn't rain while we were running. None of the guys round my level present but bit disappointed went straight off the back of the main group - having Marty and Kenn there didn't help as the next level up guys were trying to keep up with them. Running into super gale on south side. 5.26k for the Mona for me which if not a PB then close to it. All the boys talking about having run PB or close too it so perhaps a fast one for all rather than me falling off.

Running warm up/down 10:18 intensity: (11 @2) + (9:53 @3) + (14 @4) 2.18 km (4:43 / km) +7m 4:39 / km
ahr:146 max:156 shoes: LunarRacer 3.1 Sky Blue

9 PM

Stretching & Exercises 15:00 [0]

Wednesday Sep 14, 2016 #

6 AM

Stretching & Exercises 1:00:00 [1]
weight:76.4kg

Stretch n Flex. Wasn't that keen this morning but got through and felt better by the end. My downward dog still embarrassing although not as bad as my hamstring stretches.
8 AM

Running 1:05:05 intensity: (7 @0) + (40 @1) + (23:50 @2) + (38:54 @3) + (1:34 @4) 10.93 km (5:57 / km) +172m 5:31 / km
ahr:137 max:157 shoes: Blue Nike Vomero

Recovery run into work. tried keeping HR below 70% again. Basically impossible going up Aranda Hill - any slower and I wouldve been walking and was still above 70% (140bpm).

Tuesday Sep 13, 2016 #

9 AM

Cycling 34:36 intensity: (28:40 @1) + (5:53 @2) + (3 @3) 13.41 km (2:35 / km) +92m 2:30 / km
ahr:100 max:117 weight:76.4kg shoes: Trek Domane 4.3

Work. Second swooping of the season. Same spot as 1st. You'd think we'd both learn.
5 PM

Running intervals 1:08:57 intensity: (4 @0) + (2:10 @1) + (12:54 @2) + (37:17 @3) + (16:32 @4) 13.67 km (5:03 / km) +170m 4:45 / km
ahr:143 max:166 shoes: Nike LunartempoV2

654321min efforts with 1min rest in between. Quads a bit tired so wasn't able to really get up speed. The real excitement was making it half way home before needing headlamp!

Monday Sep 12, 2016 #

9 AM

Cycling 35:29 intensity: (35 @0) + (32:24 @1) + (2:28 @2) + (2 @3) 13.34 km (2:40 / km) +97m 2:34 / km
ahr:96 max:118 weight:76.5kg shoes: Trek Domane 4.3

Work.
6 PM

Cycling 43:40 intensity: (57 @0) + (30:51 @1) + (11:43 @2) + (9 @3) 13.63 km (3:12 / km) +138m 3:03 / km
ahr:102 max:122 shoes: Trek Domane 4.3

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