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Training Log Archive: acejase

In the 7 days ending Nov 13, 2016:

	activity	#	time	miles		km		+m
	Running	6	5:57:09	44.85	(7:58)	72.18	(4:57)	1074
	Cycling	4	2:03:34	28.66	(4:19)	46.12	(2:41)	422
	Stretching & Exercises	5	1:45:00
	Total	14	9:45:43	73.51		118.29		1496
	[1-5]	12	9:24:01
averages - weight:77.3kg

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Sunday Nov 13, 2016 #

7 AM

Running long 1:54:16 22.65 km (5:03 / km) +601m 4:27 / km
ahr:141 max:161 weight:78.3kg shoes: Saucony Peregrine6

Long run with Devil. Frogga started with us but cracked fairly early (1k mark). We did the 20k loop of the Stromlo 30k race. Actual course seems to vary each year but we did follow streamers for a while (race is next weekend). Running it as a long run made you realise it is a tough course with so many ups and downs. Wore new trail running shoes which seemed to go well - more supportive on downhills.
Coffee at 2b10 was a bit of a debacle. Got coffees ok but when food order not arrived eventually asked - it seems our order "never made the kitchen". Devil was on a time line and I was sick of waiting so we left without food.

10 PM

Stretching & Exercises 10:00 [1]

Saturday Nov 12, 2016 #

7 AM

Running warm up/down 15:17 2.91 km (5:15 / km) +13m 5:08 / km
ahr:128 max:142 weight:78kg shoes: Blue Nike Vomero

Down to Parkrun with GB. Legs didn't have much and the extra weight from last nights beer, chips and Trump Burger (meat patties, tomato sauce, mustard, green pickles) not helping.

Running warm up/down 2:15 0.4 km (5:34 / km)
ahr:131 max:140 shoes: LunarRacer 3.1 Sky Blue

Running race 18:36 5.03 km (3:42 / km) +3m 3:41 / km
ahr:163 max:172 shoes: LunarRacer 3.1 Sky Blue

Park run. This could've been the day to get Frogga but wasn't. Felt tired in warm up and really had nothing from the get-go. Settled in with GB in sight but was going too slow. Gained a bit on him in last k when he hit some sort of wall (probably a beer and chips wall) but wasn't close enough to do more than reel in 5-10s. My slowest time for a long time and we both got beaten by James Minto pushing a pram.

Running 12:36 2.22 km (5:41 / km) +38m 5:14 / km
ahr:128 max:139 shoes: Blue Nike Vomero

GB and I crawled home.

10 PM

Stretching & Exercises 10:00 [0]

Friday Nov 11, 2016 #

5 PM

Running 59:00 11.17 km (5:17 / km) +170m 4:55 / km
ahr:132 max:142 shoes: Blue Nike Vomero

Ran home from work. Legs empty but rolled along. Another 70% HR run. interestingly did the same run about 2 months ago as one of my first runs keeping my HR below 70% and run took me 1hr 24mins! So much walking. Can now trundle along at sub 5min ks under 70% HR. I assume that is good.

11 PM

Stretching & Exercises 10:00 [1]

Thursday Nov 10, 2016 #

12 PM

Running warm up/down 20:35 4.26 km (4:50 / km) +3m 4:49 / km
ahr:137 max:148 weight:76.6kg shoes: Nike FreeRun Distance

Slightly longer warm up than usual.

Running intervals 15:16 3.67 km (4:09 / km)
ahr:160 max:173 shoes: Nike FreeRun Distance

5*2min on, 1min off. Bit weary but stuck with Leany most of the way. Big group in warm up but most of them doing laps for various reasons so bit thin on ground for the intervals.

Running 11:55 2.41 km (4:57 / km) +3m 4:55 / km
ahr:139 max:147 shoes: Nike FreeRun Distance

Back to car with Sam who was borrowing some stuff for Rogaine he is doing on weekend.

Wednesday Nov 9, 2016 #

Stretching & Exercises 1:05:00 [1]
weight:77.1kg

Flex N Stretch. Downward dog maybe slightly better.

4 PM

Running 43:40 8.01 km (5:27 / km) +170m 4:56 / km
ahr:133 max:145

Run round Pinnacles while girls did ballet. Recovery run again. Ran in Rob's old terra kigers for test run. Felt ok but not that different to Salomons. Hard to say as they had had a bit of wear. Really need to take 7 hay fever tablets and a nose spray before I run at the Pinnacles. Sneezed my way back to ballet.

Tuesday Nov 8, 2016 #

9 AM

Cycling 30:36 12.55 km (2:26 / km) +121m 2:20 / km
ahr:101 max:122 weight:77.5kg shoes: Trek Domane 4.3

ITW

5 PM

Cycling 21:27 8.13 km (2:38 / km) +48m 2:34 / km
ahr:100 max:125 shoes: Trek Domane 4.3

Work to Barrenjoey Drive

Running warm up/down 10:54 2.08 km (5:15 / km) +22m 4:59 / km
ahr:130 max:155 shoes: Nike FreeRun Distance

Warm up lap. Probably could've done with bit longer but at least I'd ridden there as well.

Running race 18:30 5.02 km (3:41 / km) +43m 3:32 / km
ahr:167 max:176 shoes: Nike FreeRun Distance

XC at Barrenjoey Drive. Was looking to compare with last year when I did race however change to the course made it a tad longer per lap (and there were 3 laps). Got sucked along in first k by Minto and 3 guys I didn't know so went a bit quick. Minto started to clear out after 1.5ks and the other 3 guys and I were all about equidistance apart. Paid for extra pace at start in last k plus also lost some concentration. Time 3s slower than last year but better k rate due to extra length. Good fun.

Running warm up/down 14:19 2.35 km (6:05 / km) +9m 5:59 / km
ahr:126 max:146 shoes: Nike FreeRun Distance

Random bits of cool down in between cheering Belinda in, talking with kids and other randoms.

Monday Nov 7, 2016 #

9 AM

Cycling 29:11 11.92 km (2:27 / km) +112m 2:20 / km
ahr:98 max:124 shoes: Trek Domane 4.3

Snappy ride in to the work. Think the maggies may have retired for the season - yeah!

7 PM

Cycling 42:20 13.51 km (3:08 / km) +141m 2:59 / km
ahr:91 max:111 shoes: Trek Domane 4.3

late ride home after busy work day.

10 PM

Stretching & Exercises 10:00 [0]
weight:76.6kg

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