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Training Log Archive: acejase

In the 7 days ending Mar 19:

activity # timemileskm+m
  Running5 2:49:32 18.5(9:10) 29.77(5:42) 482
  Cycling4 2:22:22 32.44(4:23) 52.21(2:44) 462
  Stretching & Exercises3 1:15:00
  Total12 6:26:54 50.94 81.98 944
  [1-5]11 6:16:18
averages - weight:77.3kg

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MoTuWeThFrSaSu

Sunday Mar 19 #

3 PM

Running 57:58 intensity: (1 @0) + (47 @1) + (21:22 @2) + (35:34 @3) + (14 @4) 11.01 km (5:16 / km) +209m 4:48 / km
ahr:137 max:155 shoes: Dark Blue Nike Vomero 11

Gossan, Bruce Ridge and back through Aranda Hill with RobW. Lunchtime hamburger sitting heavy in the gut. At the end bumped into the Hoggster who was heading out on a ride so got too see his fancy new Garmin. Fancy.
9 PM

Stretching & Exercises 10:00 [0]

Saturday Mar 18 #

9 AM

Running 33:47 intensity: (34 @1) + (18:45 @2) + (14:28 @3) 6.35 km (5:19 / km) +91m 4:58 / km
ahr:133 max:145 shoes: Dark Blue Nike Vomero 11

Was gonna go down and jog round Parkrun but slept in so missed that. Did concrete path circuit in reverse finishing with a coffee at 2B10. Hard life. Legs still tired.
10 PM

Stretching & Exercises 5:00 [3]

Friday Mar 17 #

9 AM

Cycling 32:23 intensity: (12:03 @1) + (20:19 @2) + (1 @3) 13.16 km (2:28 / km) +90m 2:23 / km
ahr:111 max:132 shoes: Trek Domane 4.3

ITW
5 PM

Cycling 38:18 intensity: (20 @0) + (32:41 @1) + (5:17 @2) 13.5 km (2:50 / km) +145m 2:42 / km
ahr:95 max:119 shoes: Trek Domane 4.3

HFW

Thursday Mar 16 #

11 AM

Running 33:48 intensity: (1 @0) + (1:31 @1) + (28:50 @2) + (3:26 @3) 6.01 km (5:37 / km) +81m 5:16 / km
ahr:125 max:139 shoes: Dark Blue Nike Vomero 11

Lunchtime run from home. Feeling lot less sore and just really tired legs. Went via Jammo to do work banking.

Wednesday Mar 15 #

Stretching & Exercises 1:00:00 [1]

Flex N Stretch. Bit sore and skipped some things.
10 AM

Cycling 33:22 intensity: (20:13 @1) + (13:09 @2) 12.88 km (2:35 / km) +79m 2:31 / km
ahr:107 max:131 shoes: Trek Domane 4.3

Nice to be on bike. Bit late in to work as girls away on camp so I soaked up the p & q at home including watching Leicester win through to the Champions league Quarter Finals.
5 PM

Cycling 38:19 intensity: (11 @0) + (28:29 @1) + (9:38 @2) + (1 @3) 12.68 km (3:01 / km) +147m 2:51 / km
ahr:99 max:122 shoes: Trek Domane 4.3

Home.

Tuesday Mar 14 #

4 PM

Running 24:04 intensity: (3 @0) + (6:00 @1) + (17:55 @2) + (6 @3) 3.6 km (6:41 / km) +81m 6:01 / km
ahr:116 max:138 weight:77.3kg shoes: Dark Blue Nike Vomero 11

Slow crawl round Aranda. Did this run as a frisky jog on Friday in 17mins. Today, same route, a slow, "seized up", slug run in 24mins.

Monday Mar 13 #

8 AM

Running 19:55 intensity: (5:34 @1) + (14:21 @2) 2.8 km (7:07 / km) +20m 6:52 / km
ahr:112 max:131 shoes: Dark Blue Nike Vomero 11

Walked up hill from our accomodation and then "jogged" along road to railway line and along path beside it. Thought it would help run out the sore. Emma was already out running and she appeared from nowhere so ran last part with her discussing HR watches. Just moving very slowly with sore calves and quads but pretty good nick for two days post marathon.

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