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Training Log Archive: acejase

In the 7 days ending Feb 26:

activity # timemileskm+m
  Running6 5:41:01 41.35(8:15) 66.55(5:07) 1299
  Cycling4 2:37:50 37.86(4:10) 60.92(2:35) 516
  Stretching & Exercises5 2:20:00
  Total15 10:38:51 79.21 127.47 1814
  [1-5]11 9:18:23
averages - weight:77.5kg

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MoTuWeThFrSaSu

Sunday Feb 26 #

10 AM

Running long 1:01:59 intensity: (52 @1) + (15:50 @2) + (44:33 @3) + (44 @4) 12.02 km (5:09 / km) +349m 4:30 / km
ahr:139 max:155 weight:78.3kg shoes: Peregrine7

Drove out to Braidwood as girls were doing horse riding in morning. Belinda planned a run for us at a State forest but on the drive there we realised it was too far away from Saddle Camp in the time we had available so we picked the nearest thing we could find - a forest trail that turned out to be on the edge of the Deua National park. Did a fun out and back on a fire trail with both of us going out for 30mins or so and back again. Track was along a ridge line so good 6 ft training. I was testing my race shoes for 6ft and started getting a bit excited running down the hills to the point that this run could nearly be called a tempo run. Was good particularly to practice running downhill faster. Ran for an hour and then sprint back to Saddle Camp (we were late...).
5 PM

Running long 1:06:04 intensity: (47 @1) + (21:33 @2) + (43:12 @3) + (32 @4) 11.02 km (6:00 / km) +446m 4:59 / km
ahr:139 max:154 shoes: Peregrine7

2nd half of my long run day this time back at home. Continued downhill practice theme with new shoes doing, more or less, an interval down Black Mtn push-bike hill track. Was fun to run downhill fast.
9 PM

Stretching & Exercises 30:00 [0]

Saturday Feb 25 #

7 AM

Running warm up/down 13:23 intensity: (1 @0) + (40 @1) + (7:50 @2) + (4:52 @3) 2.74 km (4:53 / km) +11m 4:47 / km
ahr:131 max:142 weight:77.3kg shoes: Dark Blue Nike Vomero 11

Run down to Park run solo.

Running warm up/down 3:50 intensity: (12 @1) + (3:17 @2) + (21 @3) 0.63 km (6:06 / km)
ahr:126 max:137 shoes: LunarRacer 3.1 Sky Blue

Another accidental Garmin save.

Running race 18:16 intensity: (3 @1) + (12 @2) + (33 @3) + (16:24 @4) + (1:04 @5) 5.01 km (3:39 / km) +2m 3:38 / km
ahr:165 max:173 shoes: LunarRacer 3.1 Sky Blue

Parkrun Gindy. Started well with UTA50k t-shirt shooting off the front and James passing him after 500m. Good pace with a couple of guys on shoulder. 2nd k a bit slow due to losing focus I think, responded with over compensation and fast 3rd k (3.31). NorthFace100k t shirt roared past me up the "hill" (really a rise) in the 3rd k but I realled him back in. He did the same in the 4th up Didhams Close but again passed him on the bridge. Finished very strongly and pleased with time - 20s faster than other ParkRuns this year. Cooler weather and easing off a little in training seem to be the difference.

Running 16:05 intensity: (3 @1) + (3:15 @2) + (12:47 @3) 3.01 km (5:21 / km) +49m 4:57 / km
ahr:138 max:146 shoes: Dark Blue Nike Vomero 11

Run home, a fair bit with James.

Friday Feb 24 #

9 AM

Cycling 34:25 intensity: (23:47 @1) + (10:33 @2) + (5 @3) 13.93 km (2:28 / km) +103m 2:23 / km
ahr:104 max:123 weight:76.9kg shoes: Trek Domane 4.3

ITW
5 PM

Cycling 14:01 intensity: (26 @0) + (9:18 @1) + (4:17 @2) 5.36 km (2:37 / km) +35m 2:32 / km
ahr:100 max:127 shoes: Trek Domane 4.3

Ride to Runners shop.

Cycling 42:44 intensity: (33:48 @1) + (8:56 @2) 15.66 km (2:44 / km) +143m 2:37 / km
ahr:100 max:122 shoes: Trek Domane 4.3

Runners Shop to Home after accidental save of Garmin.

Thursday Feb 23 #

12 PM

Running warm up/down 6:26 intensity: (12 @1) + (3:56 @2) + (2:18 @3) 1.27 km (5:03 / km) +5m 4:57 / km
ahr:130 max:140 weight:77.1kg shoes: Nike FreeRun Distance

Hot warm up. And short because I got stuck in a meeting.

Running intervals 20:11 intensity: (16 @1) + (1:02 @2) + (7:49 @3) + (10:59 @4) + (5 @5) 4.07 km (4:57 / km)
ahr:153 max:173 shoes: Nike FreeRun Distance

10*1 min on, 1min off with Sam, PJ and Simon made a reappearance. Felt pretty good but heat was sapping. PJ had his usual extra speed saved for the last effort.

Running warm up/down 24:18 intensity: (2:46 @2) + (21:32 @3) 4.51 km (5:24 / km) +53m 5:06 / km
ahr:143 max:152 shoes: Nike FreeRun Distance

Longer cool down at Sam's suggestion. Not much shade on offer up on Ainslie.
10 PM

Stretching & Exercises 10:00 [0]

Wednesday Feb 22 #

6 AM

Stretching & Exercises 1:00:00 [1]
weight:77.6kg

Flex n Stretch. Few different exercises today so a bit more strength stuff.
9 AM

Running 1:12:48 intensity: (1 @0) + (1:26 @1) + (21:49 @2) + (49:32 @3) 15.2 km (4:47 / km) +121m 4:36 / km
ahr:137 max:149 shoes: Nike FreeRun Distance

Longer commuter run around eastern side of lake. Lovely morning, not too warm. Could feel yesterdays race in the legs but rolled along ok.
10 PM

Stretching & Exercises 10:00 [0]

Tuesday Feb 21 #

12 PM

Running warm up/down 9:28 intensity: (14 @1) + (1:25 @2) + (7:49 @3) 1.89 km (5:01 / km) +36m 4:35 / km
ahr:141 max:152 weight:78.1kg shoes: Saucony Peregrine6

Running race 14:20 intensity: (19 @2) + (32 @3) + (12:46 @4) + (43 @5) 2.48 km (5:46 / km) +226m 3:58 / km
ahr:166 max:172 shoes: Saucony Peregrine6

First time been able to get to a Run-up in ages and, when I looked it up, first time at Black Mtn run up since 2011! Ran controlled but fairly quick along early, less steep part of the course in the lead with DavO a few paces behind. We started on the steep summit trail and he slipped past me fairly quickly. Stayed solid rest of the way. I tried fast walking a few short sections but I don't think it works for me - just feel terrible when start running again. Finished well and a PB by 5s when i looked it up.

Running warm up/down 13:53 intensity: (7:08 @2) + (6:45 @3) 2.7 km (5:09 / km)
ahr:136 max:149 shoes: Saucony Peregrine6

Started run back down the hill with others but they were walking, dawdling and I had to get back to work so by time turned round they weren't there anymore.
5 PM

Stretching & Exercises 30:00 [0]

Monday Feb 20 #

9 AM

Cycling 32:32 intensity: (25:10 @1) + (7:20 @2) + (2 @3) 13.33 km (2:26 / km) +100m 2:21 / km
ahr:101 max:125 weight:77.4kg shoes: Trek Domane 4.3

Nice roll in to work.
6 PM

Cycling 34:08 intensity: (22:29 @1) + (11:39 @2) 12.64 km (2:42 / km) +136m 2:34 / km
ahr:104 max:132 shoes: Trek Domane 4.3

Roll home. Bit late so pumped along a bit. Felt good.

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