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Training Log Archive: acejase

In the 7 days ending Feb 12, 2017:

activity # timemileskm+m
  Running5 7:22:50 48.65(9:06) 78.29(5:39) 1687
  Cycling4 2:26:41 32.33(4:32) 52.03(2:49) 472
  Stretching & Exercises4 1:50:00
  Total13 11:39:31 80.98 130.32 2159
  [1-5]10 10:49:05
averages - weight:77.5kg

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MoTuWeThFrSaSu

Sunday Feb 12, 2017 #

6 AM

Running long 3:13:38 intensity: (6 @0) + (1:29 @1) + (1:17:48 @2) + (1:09:15 @3) + (45:00 @4) 27.69 km (7:00 / km) +1265m 5:42 / km
ahr:140 max:162 shoes: Saucony Peregrine6

Up at 5am, picked up RobW and down to Apollo Rd. We met Sam and Jasen there and headed out on Tennant-Bushfolds Flat-Booroomba Rocks loop. Scrappy track down to tennant fire trail was very scrappy and a bit conscious Rob and I were taking the 'runners' there but they seemed to survive - I think Jasen even enjoyed it! Then started the big climb up Tennant. Felt steady in the legs but not motivated to flog myself with long run ahead. Forgot how ridiculously long and tough this climb is but kept a reasonably steady rhythm. Was very humid but at the clearings before the final bit of the climb there was a bit of a cool breeze which was very much appreciated.
A gel at the top and we headed off down the Bushfolds flat track. Legs a bit weary here after the big climb and stop at the top. Found a better rhythm as we started climb up to Booroomba Rocks. Rob was having foot issues so he dropped off here and we agreed he'd head for the car. Sam, Jasen and I took the Booroomba rocks turn off which was tough - the steep steps were horrible. Sam was strong but Jasen and I just survived. I think the humid heat really played a part here - just lost so much water and even though had probably had a litre of water its just impossible to keep up.
THe 5k or so back to Apollo Rd wasn't as bad as I feared as we found a rhythm. Probably more downhill than up helped too. Happy to stop when got back and a good mornings run.Rob and I stopped at the famous Fox and Bow in farrer (famous according to Andy) which was quite reasonable although the Lime milkshake I had was exceptional!
C • the scrappy track 3

Saturday Feb 11, 2017 #

9 AM

Running 55:17 intensity: (31 @1) + (6:34 @2) + (43:06 @3) + (5:06 @4) 12.02 km (4:36 / km) +63m 4:29 / km
ahr:145 max:156 weight:78kg shoes: Dark Blue Nike Vomero 11

Really hot day. I didn't want to do too much to save a bit for tomorrow but I didn't want to do nothing. SO did a lap of LakeG at a reasonable pace but below tempo. Fortunately cloudy while I was running which kept heat down a bit.

Friday Feb 10, 2017 #

9 AM

Cycling 32:54 intensity: (25:38 @1) + (7:14 @2) + (2 @3) 13.48 km (2:26 / km) +91m 2:22 / km
ahr:103 max:122 weight:77.3kg shoes: Trek Domane 4.3

Yeh got my bike back! And very nice condition it was in too. Although not my wallet following payment.
5 PM

Cycling 36:57 intensity: (5 @0) + (17:43 @1) + (18:03 @2) + (1:06 @3) 13.5 km (2:44 / km) +143m 2:36 / km
ahr:109 max:139 shoes: Trek Domane 4.3

HFW. Crazy hot. Bumped into Tom Braizier so we chatted up Aranda Hill.

Thursday Feb 9, 2017 #

11 AM

Running warm up/down 17:34 intensity: (42 @1) + (9:14 @2) + (7:38 @3) 3.71 km (4:44 / km) +5m 4:42 / km
ahr:131 max:141 shoes: Nike LunartempoV2

Bit earlier than usual to Reid as Sam wanted to run early because of heat.

Running 20:13 intensity: (15 @1) + (2:55 @2) + (9:54 @3) + (7:09 @4) 4.06 km (4:59 / km)
ahr:147 max:164 shoes: Nike LunartempoV2

10*1min on, 1min off with Sam only. Still pretty warm and neither of us tearing up the track but got it done.

Running warm up/down 19:33 intensity: (1:30 @2) + (18:03 @3) 3.94 km (4:58 / km) +3m 4:57 / km
ahr:145 max:152 shoes: Nike LunartempoV2

9 PM

Stretching & Exercises 15:00 [0]

Wednesday Feb 8, 2017 #

6 AM

Stretching & Exercises 1:00:00 [1]

Flex N Stretch. More manageable class size today. DD a bit better too.
9 AM

Running long 1:27:24 intensity: (1 @0) + (1:56 @1) + (40:46 @2) + (44:41 @3) 15.79 km (5:32 / km) +293m 5:04 / km
ahr:133 max:152 weight:77.5kg shoes: Dark Blue Nike Vomero 11

Had a bit more time to commute than usual so did a longer run to work including up Black Mtn. Felt pretty reasonable and went along ALJ track again but reverse way to Sunday.

Tuesday Feb 7, 2017 #

Note
weight:77.4kg

1 PM

Running intervals 49:11 intensity: (3 @0) + (26 @1) + (8:04 @2) + (21:58 @3) + (18:40 @4) 11.08 km (4:26 / km) +59m 4:20 / km
ahr:148 max:171 shoes: Nike FreeRun Distance

Did a session of 654321. 654 were at 3min45s per k and 90s rest, then 3min at 3min40s, 2min at 3.35 and 1min at what turned out to be 3min20 pace. Last 3 were with 1min rest. Felt pretty good which was pleasing after period of feeling tired and then a rest week.
8 PM

Stretching & Exercises 30:00 [0]

Monday Feb 6, 2017 #

9 AM

Cycling 37:00 intensity: (26:06 @1) + (10:47 @2) + (7 @3) 12.42 km (2:59 / km) +104m 2:52 / km
ahr:102 max:129 weight:77.4kg

Still on MTB. At least commute is through Cork oaks.
6 PM

Cycling 39:50 intensity: (11 @0) + (31:53 @1) + (7:40 @2) + (6 @3) 12.64 km (3:09 / km) +134m 3:00 / km
ahr:98 max:120

Home in the cool - yeh!
10 PM

Stretching & Exercises 5:00 [0]

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