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Training Log Archive: acejase

In the 7 days ending Mar 5:

activity # timemileskm+m
  Running5 5:12:16 38.43(8:08) 61.85(5:03) 735
  Stretching & Exercises5 2:30:00
  Cycling4 2:21:35 33.41(4:14) 53.77(2:38) 486
  Total13 10:03:51 71.84 115.62 1221
  [1-5]10 8:33:13
averages - weight:77.4kg

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MoTuWeThFrSaSu

Sunday Mar 5 #

8 AM

Running long 1:36:10 intensity: (3 @0) + (1:19 @1) + (52:02 @2) + (42:46 @3) 17.55 km (5:29 / km) +285m 5:04 / km
ahr:133 max:149 shoes: Peregrine7

Down at Jervis Bay with Allisons. Very wet with rain on and off. Did first 3-4k with Belinda and Jo up through some very wet tracks to the NP entrance gate. Then headed off on loop on own in Booderee NP. Roblowau's recommended Avanzer app was very handy after I used it to download a couple of topo maps. Ran up a peak with what I assume is a fire tower on top and it had a funny O loo at the bottom (I didn't use it). Some slight slipping of my innersole in shoes after they got wet (had to wade a few streams) which is slight worry for 6 ft next weekend.

Saturday Mar 4 #

7 AM

Running warm up/down 20:30 intensity: (1:19 @1) + (6:15 @2) + (12:56 @3) 4.11 km (4:59 / km) +17m 4:53 / km
ahr:133 max:148 weight:77.4kg shoes: Dark Blue Nike Vomero 11

Feeling a bit tapered already so decided to do a longer warm up for park run to see if could do a good time. Unfortunately light rain was a drag and not helpful for quicker time. Also some puddles on bike path. Heel quite sore in warm up but went away after 10mins or so.

Running race 18:12 intensity: (9 @1) + (9 @2) + (48 @3) + (16:35 @4) + (31 @5) 5.01 km (3:38 / km) +3m 3:38 / km
ahr:165 max:174 shoes: Lunar Racer3.2 Yellow

Park Run LakeG. Reid blokes I know all away so not sure who would be there. Guy who was 2nd ahead of me last week (Nth Face t-shirt) was there so that was good and turned out there was an even quicker guy. Set out pretty well although puddles to dodge and first U turn at 1.5k a bit slippery. Was in to 3rd on own but NorthFace t-shirt guy about 25m ahead. Pretty consistent although maybe a little too quick on 1st k (3.31) but maybe not. 4th k U turn also slippery. Finished hard and 18.11 only 4s off PB and 5s quicker than last week (last week better conditions).

Running warm up/down 19:25 intensity: (13:56 @2) + (5:29 @3) 3.28 km (5:56 / km) +45m 5:33 / km
ahr:130 max:148 shoes: Dark Blue Nike Vomero 11

Cheered a few people in and then ran home with Shannon and Mace on her bike. Still pretty wet. Had to get a wriggle on for last k when realised I was late for ballet.
7 PM

Stretching & Exercises 40:00 [0]

Friday Mar 3 #

9 AM

Cycling 32:56 intensity: (17:15 @1) + (15:38 @2) + (3 @3) 13.48 km (2:27 / km) +93m 2:22 / km
ahr:107 max:128 weight:77.2kg shoes: Trek Domane 4.3

ITW
6 PM

Cycling 37:13 intensity: (31 @0) + (27:49 @1) + (8:53 @2) 13.53 km (2:45 / km) +153m 2:36 / km
ahr:98 max:120 shoes: Trek Domane 4.3

Home.

Thursday Mar 2 #

Stretching & Exercises 20:00 [0]

12 PM

Running intervals 1:13:27 intensity: (46 @1) + (6:23 @2) + (50:47 @3) + (15:31 @4) 15.51 km (4:44 / km) +68m 4:38 / km
ahr:146 max:169 weight:77.9kg shoes: Nike FreeRun Distance

Most of Reid guys away but on of them, Simon, was running around LakeG for his session so joined him. We did 10* 1 min on, 1 min off although Simon a bit behind and I looped back to get him in rest. For some reason Simon likes a very long warm down so we went out along Ginninderra Creek and back which meant I ended up doing a 7k cool down. Felt a bit crook in guts most of the time from too many milky coffees this morning but running was was fine.

Wednesday Mar 1 #

6 AM

Stretching & Exercises 1:00:00 [1]
weight:77.5kg

Flex n Stretch. Shaking towards end of DD.
9 AM

Cycling 35:36 intensity: (32:33 @1) + (2:55 @2) + (8 @3) 14.06 km (2:32 / km) +105m 2:26 / km
ahr:97 max:119 shoes: Trek Domane 4.3

Proper beginning of taper by not running into work, riding instead.
7 PM

Cycling 35:50 intensity: (27:58 @1) + (7:52 @2) 12.7 km (2:49 / km) +135m 2:41 / km
ahr:99 max:120 shoes: Trek Domane 4.3

HFW after longish day.

Tuesday Feb 28 #

4 PM

Running tempo 51:44 intensity: (1 @0) + (33 @1) + (7:40 @2) + (22:24 @3) + (21:06 @4) 10.38 km (4:59 / km) +229m 4:29 / km
ahr:148 max:164 weight:77.2kg shoes: Saucony Peregrine6

20min tempo effort followed by 5*30s on 30s off at Pinnacles. Went the hilly, upland down track on southern edge and turned round and came back along it when I got to end. Tried to push downhill again. Felt pretty good although could still feel some of weekends training. Heel a bit niggly. Good training.
10 PM

Stretching & Exercises 20:00 [0]

Monday Feb 27 #

Note
weight:77.5kg

1 PM

Running 32:48 intensity: (3 @0) + (42 @1) + (28:10 @2) + (3:53 @3) 6.01 km (5:27 / km) +88m 5:05 / km
ahr:128 max:139 shoes: Saucony Peregrine6

Blobby recovery run. Sis some stretching in the middle on Deakin Oval.

Stretching & Exercises 10:00 [0]

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