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Training Log Archive: acejase

In the 7 days ending May 14, 2017:

activity # timemileskm+m
  Running6 6:02:17 44.44(8:09) 71.51(5:04) 844
  Stretching & Exercises6 2:20:00
  Cycling2 1:16:13 16.8(4:32) 27.04(2:49) 251
  Total14 9:38:30 61.24 98.55 1095
  [1-5]9 8:17:39
averages - weight:77.7kg

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MoTuWeThFrSaSu

Sunday May 14, 2017 #

7 AM

Running long 1:55:02 intensity: (25 @1) + (32:57 @2) + (1:18:47 @3) + (2:53 @4) 23.35 km (4:56 / km) +404m 4:32 / km
ahr:139 max:156 weight:77.8kg shoes: Pegasus32 BlackWhite

Long run looping round Black Mtn and then looping round pinnacles. First hour was with Marty and Rob who had already been going for 40mins, our start times varied to meet our varied Mothers Day commitments. Pace was fairly snappy (well felt it to me). After dropping Rob and Marty at their houses I did a loop round Pinnacles which also included some double backs when bumped into Kathie and Al and then later Stacey. Nice mild morning on tired legs.
10 PM

Stretching & Exercises 15:00 [0]

Saturday May 13, 2017 #

7 AM

Running warm up/down 21:06 intensity: (1:03 @1) + (15:20 @2) + (4:43 @3) 3.81 km (5:33 / km) +3m 5:32 / km
ahr:129 max:149 shoes: Nike Zoom Elite 9 Green

Warm up run with BA down to park run. Few run throughs with Jimbo Minto once I got there.

Running race 18:05 intensity: (3 @1) + (13 @2) + (23 @3) + (10:37 @4) + (6:49 @5) 5.03 km (3:36 / km) +3m 3:35 / km
ahr:169 max:175 shoes: Nike Zoom Elite 9 Green

LakeG Parkrun PB of 18.04! Still annoyed not under 18 but pleased with a PB for a race I've done over 50 times. Good conditions and some good runners there with Sam and Jimbo leading us off. I was around Jack from ANU and white cap guy. A very quick first k of 3.28 (includes a hill) and not sure if I'd blow up. Slipped a bit on the U turn in the 2nd k and nearly wiped out white cap guy. Feeling it in the 3rd k but found a bit on Didhams Close. Passed Jack on Didhams never having beaten him before and tried to drag as much speed out of myself as possible in the last k including a sprint finish. First reaction was annoyed at not breaking 18 but pleased after that.

Running warm up/down 29:04 intensity: (33 @1) + (12:32 @2) + (15:59 @3) 5.25 km (5:32 / km) +47m 5:18 / km
ahr:136 max:151 shoes: Nike Zoom Elite 9 Green

Started running home with BA but after 750m realised I'd left my gloves at the start. Back to get them and an effort to catch her back up. Warm down also included bread from jammo and newspaper.
5 PM

Running 35:39 intensity: (1 @0) + (1:54 @1) + (33:44 @2) 6.42 km (5:33 / km) +62m 5:18 / km
ahr:121 max:133 shoes: Pegasus32 BlackWhite

Funny run. Was going to run round Aranda Snow gums looking at map for event I'm setting. But got sidetracked to the tip and by the time that was done it was dark. However I'd set myself for a run, even though it wasn't necessary, so felt compelled to do it. Listened to footy running the UC loop, although cut back a little early.
10 PM

Stretching & Exercises 15:00 [0]

Thursday May 11, 2017 #

11 AM

Running intervals 38:37 intensity: (36 @1) + (14:46 @2) + (12:32 @3) + (10:43 @4) 8.09 km (4:46 / km) +23m 4:42 / km
ahr:142 max:167 weight:77.2kg shoes: Nike Zoom Elite 9 Green

Couldtn do Reid Intervals today so did 10*1min on and off solo round Aranda Ovals. Why is it harder to generate speed on your own? Actually I know the answer - its all psychological and I was evidence of this today. Heel felt good though - exercises Cathy gave me working a treat. Short warm up and down due to time constraints.

Wednesday May 10, 2017 #

6 AM

Stretching & Exercises 1:00:00 [1]

Flex n Stretch with ALJ making a second appearance and LazyDave his debut! A real gang. Unfortunately I couldn't join the gang for coffee afters but nice to have a brief chat.
9 AM

Running 1:08:44 intensity: (2:32 @1) + (33:40 @2) + (32:32 @3) 12.57 km (5:28 / km) +240m 5:00 / km
ahr:133 max:151 shoes: Dark Blue Nike Vomero 11

Into work and went via the Arboretum and Zoo to get a little more distance. Wasn't that pumped to do the extra but glad I did with beautiful autumn views of the lake and Canberra's autumn trees.
10 PM

Stretching & Exercises 10:00 [0]

Tuesday May 9, 2017 #

7 PM

Running 36:00 intensity: (3 @0) + (48 @1) + (21:45 @2) + (13:24 @3) 7.01 km (5:08 / km) +63m 4:55 / km
ahr:133 max:143 weight:77.8kg shoes: Dark Blue Nike Vomero 11

After both my daughters had emotional explosions this afternoon there were consequences - including me not being able to run during ballet. Managed to drag myself out at 7.45pm when BA got home but didn't have even close to motivation enough to do the planned for intervals. Instead strolled round my UC loop in the dark and cold. Felt better for it - a classic mental health run.
9 PM

Stretching & Exercises 30:00 [0]

Monday May 8, 2017 #

9 AM

Cycling 34:26 intensity: (18:01 @1) + (16:21 @2) + (4 @3) 13.52 km (2:33 / km) +98m 2:28 / km
ahr:107 max:127 weight:78kg shoes: Trek Domane 4.3

ITW. gonna have to get winter gear out.
6 PM

Cycling 41:47 intensity: (47 @0) + (38:21 @1) + (2:36 @2) + (3 @3) 13.52 km (3:05 / km) +153m 2:55 / km
ahr:92 max:116 shoes: Trek Domane 4.3

HFW
9 PM

Stretching & Exercises 10:00 [0]

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