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Training Log Archive: acejase

In the 7 days ending May 21, 2017:

	activity	#	time	miles		km		+m
	Running	4	4:30:56	36.06	(7:31)	58.03	(4:40)	353
	Stretching & Exercises	5	1:50:00
	Cycling	2	1:18:23	17.1	(4:35)	27.51	(2:51)	247
	Orienteering	1	55:27	5.65	(9:49)	9.09	(6:06)	169
	Total	12	8:34:46	58.8		94.63		769
	[1-5]	8	7:44:34
averages - weight:77.6kg

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Sunday May 21, 2017 #

10 AM

Running long 1:40:18 22.37 km (4:29 / km) +87m 4:24 / km
ahr:145 max:157 weight:77.3kg shoes: Pegasus32 BlackWhite

Only time for me to run today was while girls were at a party at iPlay in Belconnen Westfield. Ran from carpark down to LakeG and did clockwise laps of Lake G (3) before back up hill. Got progressively faster each lap without planning that too much. Michael Chapman, who I only vaguely know and runs a fair bit faster than me, was lapping anti-clockwise so we waved to each other twice a lap. Nice autumn day.

10 PM

Stretching & Exercises 10:00 [0]

Saturday May 20, 2017 #

11 AM

Orienteering warm up/down 22:29 2.55 km (8:49 / km) +58m 7:55 / km
ahr:111 max:147 weight:77.6kg shoes: Saucony Peregrine6

Warm up consisted of following kids round Blue course and going for a faster longer bit looking for Zoe and her friend Astrid who'd gone off course. All good.

Orienteering race 31:25 6.31 km (4:59 / km) +111m 4:34 / km
ahr:164 max:171 shoes: Saucony Peregrine6

Saturday event at Campbell park. Cant remember when my last orienteering race was. Had talked myself up with Marty last weekend so that seemed to motivate me. Lost a bit of time on longer legs when running too much and not enough keeping on straight line. Enjoyable.

Orienteering warm up/down 1:33 0.22 km (6:59 / km)
ahr:123 max:134 shoes: Saucony Peregrine6

Another parent who I don't know so well had looked after the kids while I ran so I figured inappropriate to make him wait another 10mins while I did a proper warm down. So this was as good as it got.

Friday May 19, 2017 #

10 PM

Stretching & Exercises 15:00 [0]

Thursday May 18, 2017 #

12 PM

Running warm up/down 20:12 4.37 km (4:37 / km) +4m 4:36 / km
ahr:136 max:148 weight:77.4kg shoes: Nike Zoom Elite 9 Green

Warm up with Sam. Sam only doing warm up as he is running UTA50 this weekend.

Running intervals 25:02 5.61 km (4:28 / km) +3m 4:27 / km
ahr:158 max:172 shoes: Nike Zoom Elite 9 Green

Tough session. 5 * (2min, 1min) on with 1min rest between each. Not many there so dragged along after Jake with PJ on my heels (except for the last effort when he was way in front). No zing today and real effort required to keep going - no free kms today as Marty would say. Good session.

Running warm up/down 12:18 2.51 km (4:54 / km) +3m 4:52 / km
ahr:142 max:148 shoes: Nike Zoom Elite 9 Green

10 PM

Stretching & Exercises 10:00 [0]

Wednesday May 17, 2017 #

6 AM

Stretching & Exercises 1:00:00 [1]

Flex n stretch with ALJ elevating to regular status. Different to normal today with lots of rolling. Instructor doing UTA 50 so i think session planned to suit her!

9 AM

Running 55:52 10.71 km (5:13 / km) +175m 4:49 / km
ahr:135 max:148 shoes: Pegasus32 BlackWhite

Run in to work. Legs bit stiff from yesterdays session. Trundled along ok though. Cold.

Tuesday May 16, 2017 #

3 PM

Running intervals 57:14 12.46 km (4:36 / km) +80m 4:27 / km
ahr:144 max:169 weight:77.8kg shoes: Nike Zoom Elite 9 Green

654321 with Bazorak style goals of increasing speed. Ran from ballet and as we were a little early I had enough time not to start 6min effort until down at Lake G. Legs a little heavy and not as much speed as this session a fortnight ago but still pretty good.

Monday May 15, 2017 #

9 AM

Cycling 36:30 14.1 km (2:35 / km) +102m 2:30 / km
ahr:100 max:124 weight:77.8kg shoes: Trek Domane 4.3

ITW

7 PM

Cycling 41:53 13.41 km (3:07 / km) +145m 2:58 / km
ahr:96 max:117 shoes: Trek Domane 4.3

Winter gear required! HFW.

10 PM

Stretching & Exercises 15:00 [0]

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