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Training Log Archive: acejase

In the 7 days ending Feb 5, 2017:

	activity	#	time	miles		km		+m
	Running	5	4:57:48	36.73	(8:07)	59.11	(5:02)	796
	Stretching & Exercises	5	2:30:00
	Cycling	2	1:13:23	15.35	(4:47)	24.7	(2:58)	236
	Total	12	8:41:11	52.08		83.81		1032
	[1-5]	8	7:11:10
averages - weight:77.8kg

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Sunday Feb 5, 2017 #

7 AM

Running long 1:54:42 22.01 km (5:13 / km) +506m 4:40 / km
ahr:140 max:163 weight:77.9kg shoes: Dark Blue Nike Vomero 11

Long run with Rob but after 1k there was the familiar gait of Johnny Bazorak so we caught up to him and he joined us. Over to the Arboretum and Dairy Farmers before along the Lake shore to the new ALJ track which I had not sampled before. Heaps of people out on the new track following yesterdays article in the paper at it - stopped at one point and had to help a couple of old biddies over a log. Once clear of old biddies headed up to Black Mtn tower and home.
Quite a few water stops as even starting at 730am was hot. Some classic Bazorak stories analysing running shoes, mechanical doping and the superannuation system. I still felt a bit fatigued at the end of easy week but maybe thats just the way it is when training hard at the mo. Run was half a k longer than this when forgot to restart watch.

9 PM

Stretching & Exercises 30:00 [0]

Saturday Feb 4, 2017 #

7 AM

Running warm up/down 19:33 3.59 km (5:27 / km) +11m 5:22 / km
ahr:127 max:145 weight:77.7kg shoes: Dark Blue Nike Vomero 11

HRM band busted so using old one. Run down to Parkrun with GB. GB not running but I managed to coerce him into the warm up.

Running race 18:34 5.02 km (3:42 / km) +3m 3:41 / km
ahr:165 max:172 shoes: LunarRacer 3.1 Sky Blue

Parkrun. Unlike last week on my own nearly whole way. Pretty humid. I busted my gut but only knocked off 4s from last weeks slow time. Haven't raced (before last week) since November and I think that and all the long training is reason why. Certainly its a better reason than I'm old and getting slower.

Running warm up/down 5:24 1.09 km (4:57 / km) +4m 4:52 / km
ahr:143 max:150 shoes: LunarRacer 3.1 Sky Blue

Cool down

Running warm up/down 15:59 2.87 km (5:34 / km) +45m 5:09 / km
ahr:135 max:145 shoes: Dark Blue Nike Vomero 11

Cool down after accidental save of first part of cool down.

9 PM

Stretching & Exercises 25:00 [0]

Friday Feb 3, 2017 #

9 AM

Cycling 32:08 [2] 12.01 km (2:41 / km) +105m 2:34 / km
weight:77.7kg

MTB ride in to work as road bike still in the shop. They've had it for 2 weeks..... don't get me started.

5 PM

Cycling 41:15 [2] 12.7 km (3:15 / km) +131m 3:05 / km

Home again.

Thursday Feb 2, 2017 #

12 PM

Running 46:36 [3] 10.21 km (4:34 / km) +8m 4:33 / km
weight:77.8kg shoes: Nike FreeRun Distance

Got out to reid for lunchtime ints but just did laps as part of my easy week. Plenty of O talk running laps with Marty - he's pretty keen at the moment.

Wednesday Feb 1, 2017 #

6 AM

Stretching & Exercises 1:00:00 [1]

Back to Flex N Stretch for first time this year. Class was jammed! In past sometimes just 2 people in class but today would've been 15. Felt like exercises over break meant I handled class pretty well. Except for downward dog....

C • downward dog 2

9 AM

Running 54:46 10.72 km (5:06 / km) +139m 4:48 / km
ahr:133 max:144 weight:78.2kg shoes: Dark Blue Nike Vomero 11

Run in to work. Still feeling fatigued so glad going with the easy week.

Tuesday Jan 31, 2017 #

Note
weight:77.8kg (rest day)

9 PM

Stretching & Exercises 30:00 [0]

Monday Jan 30, 2017 #

6 PM

Running 22:14 3.58 km (6:12 / km) +80m 5:35 / km
ahr:122 max:139 weight:77.8kg shoes: Dark Blue Nike Vomero 11

Popped out for a mental health run at end of day. So slow. Didn't feel injured, just fatigues. Looked back over training over last month or so and decided to make this week an easy week. Goes well with hot weather too.

10 PM

Stretching & Exercises 5:00 [0]

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