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Training Log Archive: acejase

In the 7 days ending May 7, 2017:

activity # timemileskm+m
  Running5 6:21:14 49.21(7:45) 79.2(4:49) 757
  Stretching & Exercises4 1:35:00
  Cycling2 1:14:03 15.74(4:42) 25.33(2:55) 233
  Total11 9:10:17 64.95 104.53 990
  [1-5]8 8:34:48
averages - weight:77.6kg

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MoTuWeThFrSaSu

Sunday May 7, 2017 #

8 AM

Running 59:44 intensity: (41 @1) + (28:00 @2) + (31:03 @3) 12.01 km (4:58 / km) +63m 4:51 / km
ahr:134 max:143 weight:77.6kg shoes: Dark Blue Nike Vomero 11

Run down to Lake G and round lake. Nice day. Bit stiff and sore but nothing worse than what would expect.
9 PM

Stretching & Exercises 10:00 [0]

Saturday May 6, 2017 #

6 AM

Running warm up/down 27:32 intensity: (38 @1) + (17:43 @2) + (9:11 @3) 5.17 km (5:19 / km) +59m 5:02 / km
ahr:130 max:145 shoes: Dark Blue Nike Vomero 11

Girls needed car this morning for Map Mates which starts (Saturday morning O coaching program) so I decided to make a long run out of it and run down to start of race. Just took it easy. Heel a bit niggly - presumably from seeing Physio on Thursday.

Running race 1:02:41 intensity: (3 @1) + (21 @2) + (1:18 @3) + (1:00:56 @4) + (3 @5) 16.09 km (3:54 / km) +149m 3:43 / km
ahr:161 max:172 shoes: Nike Zoom Elite 9 Green

YCRC 10Miler round West Basin. Hadn't eased off training and didn't want to wipe out next week with recovery but still wanted to do race. So race strategy was steady and try to kick down at end - maybe last few k from Barrenjoey Drive. Started a little rushed as still getting sorted from run down when called to the line. 4 guys cleared out fairly quickly at front and I was on own with Jeff and PJ a bit behind. By Hospital Hill I thought I was going a little slow and green singlet was 100m ahead so decided to up it a little and consider catching green singlet. Feeling pretty ok but legs hardly fresh.
Through Yarralumla felt I was gaining a little on green singlet and that I would get him at some point. Steadily gained a few secs per k and caught him on downhill from Dunrossil Dve. Tried to not go too quick after passing him, as happens sometimes, but had been using him so much for pace was hard to settle. He got a cheer from the Bilbys bunch that passed us on Scrivener Dam and sped up coming back level and leading me up the hill from Scrivener.
I upped my pace to keep with him and decided to kick down from the cork oaks at the top of the rise to try to drop him even though it was maybe a k earlier than planned. Felt good and was surprised at having another gear and left him pretty quickly. Tried to keep 3min40ks till end and, while legs were tired, it was pretty comfortable. Time pretty good given way I ran it and training in general.
C • green singlet 1

Running warm up/down 33:04 intensity: (21 @1) + (20:14 @2) + (12:29 @3) 5.59 km (5:55 / km) +121m 5:21 / km
ahr:134 max:144 shoes: Dark Blue Nike Vomero 11

Slow run back up hill to Aranda from Black Mtn peninsula. Legs tired but not problems. Good morning.

Running 33:04 intensity: (21 @1) + (20:14 @2) + (12:29 @3) 5.59 km (5:55 / km) +121m 5:21 / km
ahr:134 max:144

Friday May 5, 2017 #

Note
weight:77.1kg

Thursday May 4, 2017 #

12 PM

Running warm up/down 22:54 intensity: (19 @1) + (7:04 @2) + (15:31 @3) 5.11 km (4:29 / km) +6m 4:28 / km
ahr:137 max:147 shoes: Nike Zoom Elite 9 Green

Warm up with Sam. He's still got me doing 5k warm ups. Fortunately he is doing UTA 50k in a few weeks so will ease off the mileage shortly.

Running intervals 20:04 intensity: (6 @1) + (47 @2) + (6:32 @3) + (12:06 @4) + (33 @5) 4.15 km (4:50 / km)
ahr:156 max:174 weight:77.8kg shoes: Nike Zoom Elite 9 Green

10 * 1min on 1min off with Sam and PJ. Could feel Tuesdays session today but kept focus on speed and pace was good. PJ smashed us on last one as per usual.

Running warm up/down 14:33 intensity: (15 @2) + (14:18 @3) 3.09 km (4:42 / km) +4m 4:41 / km
ahr:146 max:150 shoes: Nike Zoom Elite 9 Green

Marty just turned up for the warm down and then complained we were running to slow when he hadn't done the session! There should be a law against that.

Wednesday May 3, 2017 #

6 AM

Stretching & Exercises 1:00:00 [1]

Flex N Stretch. ALJ turned up to give it a go which was good for a chat. Bloody cold this morning.
9 AM

Running 55:28 intensity: (28 @1) + (23:16 @2) + (31:44 @3) 10.73 km (5:10 / km) +170m 4:47 / km
ahr:135 max:148 shoes: Dark Blue Nike Vomero 11

Run into work. Seemed to go along ok after yesterdays session. Cold - first wearing of full length running tights for the winter.
10 PM

Stretching & Exercises 10:00 [0]

Tuesday May 2, 2017 #

4 PM

Running intervals 52:10 intensity: (48 @1) + (12:26 @2) + (18:27 @3) + (20:29 @4) 11.68 km (4:28 / km) +65m 4:21 / km
ahr:146 max:169 weight:77.8kg shoes: Nike Zoom Elite 9 Green

Run from Cook Ballet Centre down to LakeG and along Western edge and back. Did Brucie's adjusted 654321 session running to set pace using watch:
Warm up
6mins @3.48min ks
90s rest
5mins @3.46
90s rest
4mins@3min43
90s rest
3mins@3min38
60s rest
2mins@3.27
60srest
1min @3min13
1min rest
cool down
Good session and seemed to have pace pretty under control. Last two were meant to be a bit slower but just went for it a bit more.
10 PM

Stretching & Exercises 15:00 [0]

Monday May 1, 2017 #

9 AM

Cycling 34:44 intensity: (8 @0) + (31:01 @1) + (3:33 @2) + (2 @3) 12.61 km (2:45 / km) +88m 2:40 / km
ahr:97 max:117 weight:77.8kg shoes: Trek Domane 4.3

Change in some things at work might mean Monday is only riding day for immediate future. Enjoyed ride today.
7 PM

Cycling 39:19 intensity: (21 @0) + (36:37 @1) + (2:15 @2) + (6 @3) 12.72 km (3:05 / km) +146m 2:55 / km
ahr:94 max:113 shoes: Trek Domane 4.3

HFW. Dark.

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