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Training Log Archive: acejase

In the 7 days ending Jun 11, 2017:

activity # timemileskm+m
  Running5 4:44:16 34.24(8:18) 55.1(5:10) 591
  Cycling2 1:12:06 15.9(4:32) 25.59(2:49) 256
  Stretching & Exercises4 1:00:00
  Total11 6:56:22 50.14 80.7 846
  [1-5]7 5:56:14
averages - weight:77.4kg

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MoTuWeThFrSaSu

Sunday Jun 11, 2017 #

7 AM

Running long 1:24:44 intensity: (2:18 @1) + (1:10:53 @2) + (11:33 @3) 13.57 km (6:15 / km) +290m 5:38 / km
ahr:126 max:146 shoes: Pegasus32 BlackWhite

Kinda annoying long run down the coast. Tried to run down through the coastal burbs and tracks i could see on a topo map to a lighthouse. But went wrong way in the forest tracks and got to a dead end (big private property). All the ups and downs also meant wasn't looking likely to get to lighthouse and back and wasn't really enjoying myself so headed back.

Saturday Jun 10, 2017 #

7 AM

Running warm up/down 13:56 intensity: (16 @1) + (7:07 @2) + (6:33 @3) 2.65 km (5:15 / km)
ahr:134 max:152 shoes: Mizuno Sayonara 3

Down the coast with the Manning/Keightleys and we all got up at decent time to go to Batemans Bay Park run. Haphazard warm up trying to get kids ready as well.

Running race 18:04 intensity: (1 @1) + (11 @2) + (21 @3) + (8:09 @4) + (9:22 @5) 5.0 km (3:37 / km) +2m 3:37 / km
ahr:169 max:176 shoes: Mizuno Sayonara 3

Batemans Bay Park run. Two laps of a circuit that was very flat and fast but included long grassy (bit muddy) section, two u turns and a narrow one lane section where definitely potential for traffic jams. Started off well and in fact probably went too fast in first 750m. Slowed it down a bit to 'only' do 3.33 for first k. Figured I'd had a good start though and sub 18 was a chance so tried to balance between not overdoing it and going as fast as could. In the end didn't quite make it to sub 18 and maybe a few blockages in the one way section was the difference. Suspect though if I'd started a little more conservatively I might have come home better. Overall good to do another low 18 5k.

Running warm up/down 10:46 intensity: (37 @1) + (7:22 @2) + (2:47 @3) 1.73 km (6:13 / km) +1m 6:12 / km
ahr:128 max:139 shoes: Mizuno Sayonara 3

Cool down watching/helping girls and other members of the clan. Abby had enough after 4k which was longest she had ever run by a long way while Zoe stuck with older friend Amy to make the whole 5k in 31.40.
9 PM

Stretching & Exercises 25:00 [0]

Friday Jun 9, 2017 #

10 PM

Stretching & Exercises 15:00 [0]

Thursday Jun 8, 2017 #

4 PM

Running 41:32 intensity: (30 @1) + (13:20 @2) + (27:42 @3) 7.42 km (5:36 / km) +124m 5:10 / km
ahr:136 max:148 weight:77.1kg shoes: Mizuno Sayonara 3

Another day of work and life interfering with running. Had a training course so only window to run was to run home from course. Backpack contained all work clothes I wore that day including shoes and winter coat plus, worst of alll, the course materials. Ugh. Exciting bit was had picked up from Runners SHop the Mizunos I won in barrel draw at YMCA Half so wore them. Hard to tell with backpack on but I think they felt nice!
10 PM

Stretching & Exercises 5:00 [0]

PLans of doing all my Flex n Stretch exercises in the evening did not eventuate.

Wednesday Jun 7, 2017 #

6 AM

Running 58:09 intensity: (27 @1) + (9:19 @2) + (43:37 @3) + (4:46 @4) 12.18 km (4:46 / km) +94m 4:36 / km
ahr:142 max:156 shoes: Pegasus32 BlackWhite

Due to various work reasons I wasn't going to be able to run to work today so skipped Flex n Stretch to go for an early AM run. Met Marty at Aranda Ovals and we did a loop, pretty similar to one I normally do, through UC and back to his place where I dropped the pace and jogged home. Hadn't anticipated the super darkness at 6.15am so no lights but went ok.

Tuesday Jun 6, 2017 #

3 PM

Running intervals 57:05 intensity: (38 @1) + (18:45 @2) + (16:34 @3) + (21:08 @4) 12.55 km (4:33 / km) +80m 4:25 / km
ahr:144 max:169 weight:77.6kg shoes: Nike Zoom Elite 9 Green

654321 with rests as prescribed by Johnny Bazorak. Legs a bit weary at start but once I started efforts felt strong.
6min 3min46 min/per k
5min 3.43s
4mins 3.40s
3mins 3.36s
2mins 3.27s
1min 3.19s
Entered Gold Coast Half last night so got a focus for next few weeks.

Monday Jun 5, 2017 #

9 AM

Cycling 35:55 intensity: (23:29 @1) + (12:25 @2) + (1 @3) 13.59 km (2:39 / km) +98m 2:33 / km
ahr:104 max:125 weight:77.5kg shoes: Trek Domane 4.3

ITW. Heaviest backpack ever due to accumulation of stuff at home.
7 PM

Cycling 36:11 intensity: (8 @0) + (23:37 @1) + (12:19 @2) + (7 @3) 12.01 km (3:01 / km) +158m 2:50 / km
ahr:102 max:125 shoes: Trek Domane 4.3

HFW. Full winter kit on bike but so cold my teeth ached.
10 PM

Stretching & Exercises 15:00 [0]

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