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Training Log Archive: acejase

In the 7 days ending Oct 8, 2017:

activity

time

miles

Running

6:15:31

47.92

(7:50)

77.12

(4:52)

1066

Stretching & Exercises

2:25:00

Total

8:40:31

47.92

77.12

1066

[1-5]

8:15:23

averages - weight:76.1kg

1:57

0:00

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Sunday Oct 8, 2017 #

7 AM

Running long 1:51:57 23.38 km (4:47 / km) +387m 4:25 / km
ahr:140 max:157 weight:76.7kg shoes: Pegasus32 BlackWhite

The Kama loop with Marty, Rob and Erwin. Was dreading it a little as tired legs and long way to hang onto Marty. Rob a bit injured though which saved me as he struggled along and kept the pace a bit slower. Plenty of banter including Marty's interpretation of "1%ers" for training - in summary better off doing a 203k week instead of a 197k week rather than spend the extra half hour on stretching/massage/yoga/whatever. Pretty funny.

Saturday Oct 7, 2017 #

7 AM

Running warm up/down 18:42 4.17 km (4:29 / km) +3m 4:28 / km
ahr:142 max:156 weight:76.1kg shoes: Mizuno Sayonara 3

Run down to park run with marty. Bit early so longer warm up.

Running race 18:05 4.99 km (3:37 / km) +3m 3:37 / km
ahr:159 max:171 shoes: Mizuno Sayonara 3

LakeG Park run. Legs didn't feel great but put in none the less. Started out not too far behind Daniel (Marty gone) and pulled up behind him about 2k mark. Pushed hard with him through 3rd k but at the rise before the 4th k he put in an effort I didn't have. Stayed solid but each k seemed to be 2s or so slower than I needed it to be for sub 18. Was pretty wrecked through last k. Pleased with time though as 18.05 on bad legs is good sign for the days when I have good legs!

Running warm up/down 16:10 3.07 km (5:16 / km) +55m 4:50 / km
ahr:139 max:150 shoes: Mizuno Sayonara 3

Jog home with Marty.

Friday Oct 6, 2017 #

6 AM

Stretching & Exercises 1:00:00 [1]

New teacher for Flex N Stretch. Summary is its no longer Flex N Stretch - now 'Power Yoga' or "Flex Yoga' or something similar. Knew after about 10mins it wasn't for me with lots of dynamic yoga moves flowing into other moves. Alternate nostril breathing and we had to stop and clap for the lady in the class who tied herself in some sort of knot. Not disrespecting yoga but not what I am looking for unfortunately so after 18 months of regular class that was probably my last. Will have to do different things to help with core strength and stretching.

8 PM

Stretching & Exercises 20:00 [0]

Doing a few of exercises that didn't happen this morning.

Thursday Oct 5, 2017 #

6 PM

Running intervals 52:24 10.02 km (5:14 / km) +164m 4:50 / km
ahr:136 max:164 weight:75.8kg shoes: Mizuno Sayonara 3

Home with girls for school holidays so no Reid intervals today. Went out at 6.45pm and did the old Gossan Hill intervals a.k.a. EcMo easy ints. My pace wasn't great but it was getting dark and I was solo. Good to do at end of day.

Wednesday Oct 4, 2017 #

6 AM

Stretching & Exercises 1:00:00 [1]

Flex N stretch and it turned out last class with long time teacher and runner Shiree. She'd said she was leaving in November and seems as though they found someone to take the class so hurried her out of there. She is going to a rival 'firm'. New teacher sat in on class and is apparently a yoga instructor. This may be bad - downward dog requirements may increase...

C • Dog 4

8 AM

Running 52:40 10.67 km (4:56 / km) +173m 4:34 / km
ahr:140 max:150 weight:76kg shoes: Pegasus32 BlackWhite

Run into work. Balmy morning. Legs a bit tired.

11 PM

Stretching & Exercises 5:00 [0]

Glute stuff not done this morning.

Tuesday Oct 3, 2017 #

1 PM

Running 49:14 11.27 km (4:22 / km) +50m 4:16 / km
ahr:145 max:152 weight:76.1kg shoes: Pegasus32 BlackWhite

Bit weary so decided on just a run rather than usual intervals. Half way between work and UC stopped near Questacon and did a lap of East Basin. Trundled along ok and warmest I've run in since Noosa. Got quite a fright over near Canoe club stopping dead in my tracks for a decent size black snake on the path. He didn't look too pleased and angrily huffed off into the grass and I was able to continue on my way.

Monday Oct 2, 2017 #

2 PM

Running 56:19 9.53 km (5:55 / km) +233m 5:16 / km
ahr:138 max:153 shoes: Salomon Sense Pro Green

Came home from Melbourne via Thredbo (as you do). Beautiful day in the snow with the kids with not many people around and enough snow and operating chairlifts to keep us snow sightseers happy. I even got time for a run up to Dead Horse Gap and back. Do this run often in summer and was great doing it on the tail end of snow season. Plenty of snow across the track and sections although where there was no snow it was probably less muddy than summer. Even had time to run up the road to Dividing Range at end. Glorious.

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