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Training Log Archive: acejase

In the 7 days ending Mar 26:

activity # timemileskm+m
  Running5 3:54:05 29.47(7:57) 47.44(4:56) 540
  Stretching & Exercises5 2:00:00
  Orienteering1 1:25:28 4.84(17:40) 7.79(10:58) 248
  Cycling2 1:13:05 16.59(4:24) 26.7(2:44) 258
  Total13 8:32:38 50.9 81.92 1045
  [1-5]9 7:30:07
averages - weight:77.3kg

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Sunday Mar 26 #

7 AM

Orienteering 1:25:28 intensity: (4 @0) + (31:10 @1) + (51:28 @2) + (2:46 @3) 7.79 km (10:58 / km) +248m 9:28 / km
ahr:114 max:140 shoes: Saucony Peregrine6

Putting out controls and checking controls at Isaacs Ridge before ACT Middle/NOL race. Beautiful morning with some fog in the valleys but quite warm.

Saturday Mar 25 #

Stretching & Exercises 5:00 [0]

6 PM

Running 54:02 intensity: (5 @0) + (1:06 @1) + (10:06 @2) + (42:45 @3) 11.72 km (4:37 / km) +55m 4:30 / km
ahr:143 max:153 weight:77.3kg shoes: Nike FreeRun Distance

Steady fastish run round LakeG after day commentating and parenting at Orienteering. Felt steady. heel still niggly - really not sure whats going on there.

Friday Mar 24 #

Stretching & Exercises 10:00 [0]

7 AM

Running 37:23 intensity: (41 @1) + (18:36 @2) + (18:06 @3) 7.22 km (5:11 / km) +127m 4:46 / km
ahr:134 max:150 shoes: Dark Blue Nike Vomero 11

Belinda away for today and tomorrow so I snuck out early to do a loop through Gossan, Bruce Ridge and Blackie. Steady again.

Thursday Mar 23 #

Stretching & Exercises 15:00 [0]

12 PM

Running 46:48 intensity: (45 @1) + (10:09 @2) + (35:23 @3) + (31 @4) 10.35 km (4:31 / km) +34m 4:27 / km
ahr:139 max:155 shoes: Dark Blue Nike Vomero 11

Laps of Reid and then back via Lake with Sam. Sam recovering from injury and me still taking it easy post 6 Foot. Bit of rain towards the end.

Wednesday Mar 22 #

6 AM

Stretching & Exercises 1:00:00 [1]

Flex N Stretch. Did a foam roller section today which was really good. Especially as it meant didn't do Downward Dog. Memorable moment towards the end of the class was when someone did a ripping fart. It was up the other end of the room to me so not sure who it was but also not sure on the etiquette for such a situation - in this case noone said anything for a while.
9 AM

Running 55:46 intensity: (38 @1) + (25:45 @2) + (29:23 @3) 10.57 km (5:16 / km) +175m 4:52 / km
ahr:134 max:149 shoes: Salomon Sense Pro Green

Run in to work. Really humid again (by Canberra standards). Felt pretty ok and heel a bit better than yesterday although still slightly annoying.

Tuesday Mar 21 #

3 PM

Running 40:06 intensity: (3 @0) + (1:02 @1) + (19:28 @2) + (19:33 @3) 7.58 km (5:18 / km) +148m 4:49 / km
ahr:135 max:153 shoes: Saucony Peregrine6

Went for a jog on Pinnacles while girls did ballet. Pretty tired at start but pretty reasonable after that. Actually looking forward to run so that was a good sign for recovery. Super humid so sweating like nothing else - a good look for the other ballet Mums when I picked up girls.
9 PM

Stretching & Exercises 30:00 [0]

Bit of a sore heel after running today. Assuming its back related so time to get back to stretching/exercises after bit of a break since 6 ft.

Monday Mar 20 #

9 AM

Cycling 34:34 intensity: (26:14 @1) + (8:20 @2) 13.58 km (2:33 / km) +98m 2:27 / km
ahr:102 max:124 weight:77.3kg shoes: Trek Domane 4.3

Warm roll in to work.
7 PM

Cycling 38:31 intensity: (2:19 @0) + (31:19 @1) + (4:53 @2) 13.12 km (2:56 / km) +160m 2:46 / km
ahr:93 max:122 shoes: Trek Domane 4.3

Rode home in the dark and steady rain. Not done that for a while - rain or dark. Glad I remembered to charge and bring lights in the morning.

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