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Training Log Archive: acejase

In the 7 days ending Jul 29, 2018:

activity # timemileskm+m
  Running6 4:46:45 36.61(7:50) 58.92(4:52) 728
  Cycling2 1:08:43 16.05(4:17) 25.83(2:40) 209
  Stretching & Exercises1 20:00
  Total9 6:15:28 52.67 84.76 937
  [1-5]8 5:55:27
averages - weight:78.1kg

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MoTuWeThFrSaSu

Sunday Jul 29, 2018 #

7 AM

Running 1:05:09 intensity: (1:51 @1) + (59:54 @2) + (3:24 @3) 11.03 km (5:54 / km) +188m 5:26 / km
ahr:126 max:141 shoes: Pegasus 34 Black on black

Soreish jog with Grant round Black Mountain Reserve. Plenty of cones and tapes out for various runs that were on. Finished at Little Oink for coffee.

Saturday Jul 28, 2018 #

9 AM

Running warm up/down 9:27 intensity: (1 @0) + (24 @1) + (1:32 @2) + (7:30 @3) 1.88 km (5:01 / km) +43m 4:30 / km
ahr:137 max:149 shoes: Nike Zoom Fly

Warm up. Race didn't start till 9.30am so wasn't too cold.

Running race 1:07:22 intensity: (13 @1) + (7 @2) + (44 @3) + (1:06:18 @4) 16.09 km (4:11 / km) +269m 3:52 / km
ahr:163 max:168 shoes: Nike Zoom Fly

Bush Capital Running Festival 16k. First 'proper' race since Stockholm. Hadn't really tapered - just a rest day on Thursday instead of usual training. Started out up hill from Campbell High with 2 guys and a girl shooting off ahead of me. One of the guys was outta sight by 2kms so was in another league but I thought the other two would come back to me. After a few k they hadn't and I was finding it hard to judge my own pace.
Down the hill from Ainslie into Campbell Park and we turned and headed along slow gradual climb towards Hackett Hill. My ego was taking a hit that this girl with the long hair had my stayed ahead of me so was relieved when started to gain on her as we headed upwards. Passed her just before the Hackett Hill saddle and the ego regrouped when I realised the girl was a guy with long hair. ;) Asked him/her a question and the deep voice response was enough to confirm guy status. ;)
Set off after the other guy up Hackett Hill and didn't make many inroads. Had a gel on way down the hill and with 5k to go along the back of Ainslie I tried to pump for home. Pretty good pace the whole way to the finish pushing hard but the 2nd place person stayed the 30-40s ahead of me. Really happy with the run - pushed harder and faster than I thought I'd be up for.
Unfortunately Andy had to pull out due to old mans calf but we had coffee at Sfoglia afterwards which was good. A good start to the weekend.

Running 5:42 intensity: (7 @1) + (5:35 @2) 0.76 km (7:28 / km) +4m 7:16 / km
ahr:121 max:125 shoes: Nike Zoom Fly

Shuffle round Campbell High with full realisation I'd pushed hard setting in.

Friday Jul 27, 2018 #

6 PM

Running 13:50 intensity: (1:37 @1) + (9:41 @2) + (2:32 @3) 2.64 km (5:14 / km) +30m 4:58 / km
ahr:124 max:138 shoes: Pegasus 34 Black on black

Pathetic little jog to make sure I did something the day before a race.

Thursday Jul 26, 2018 #

8 AM

Cycling 31:58 intensity: (10:29 @1) + (21:27 @2) + (2 @3) 12.79 km (2:30 / km) +86m 2:25 / km
ahr:114 max:135 shoes: Trek Domane 4.3

ITW. Bike making horrible clunking sound. Not good.
7 PM

Cycling 36:45 intensity: (18:32 @1) + (18:11 @2) + (2 @3) 13.04 km (2:49 / km) +124m 2:41 / km
ahr:107 max:126 shoes: Trek Domane 4.3

Cold darker ride home. I found if I turned the sound up on my headphones my bike sounded less clunky. Genius.
10 PM

Stretching & Exercises 20:00 [0]

Wednesday Jul 25, 2018 #

9 AM

Running 55:26 intensity: (36 @1) + (36:55 @2) + (17:55 @3) 11.01 km (5:02 / km) +143m 4:44 / km
ahr:132 max:142 weight:78.1kg shoes: Pegasus 34 Black on black

ITW. Legs pretty weary. Time for a rest day tomorrow. Not too cold which was nice.

Tuesday Jul 24, 2018 #

12 PM

Running warm up/down 7:19 intensity: (21 @1) + (4:17 @2) + (2:41 @3) 1.58 km (4:39 / km) +2m 4:37 / km
ahr:130 max:139 shoes: Nike Zoom Fly

Warm up mostly with Jacob on windy lake foreshore.

Running 27:05 intensity: (7 @1) + (53 @2) + (6:21 @3) + (19:44 @4) 6.59 km (4:07 / km)
ahr:158 max:171 shoes: Nike Zoom Fly

Tough but rewarding session. 6*1km on 4min30 cycle which for me meant about a 55s rest. Tried to pace myself a little to make the 6 and really happy with about a 3min35s average for each km. Especially as every second k was into the wind. Felt spent at the end!

Running warm up/down 7:36 intensity: (17 @2) + (7:19 @3) 1.56 km (4:53 / km)
ahr:140 max:143 shoes: Nike Zoom Fly

Shattered cool down.

Monday Jul 23, 2018 #

1 PM

Running 27:49 intensity: (36 @1) + (17:02 @2) + (10:11 @3) 5.78 km (4:49 / km) +49m 4:37 / km
ahr:133 max:143 shoes: Pegasus 34 Black on black

Home with sick Zoe so mental health run down to Belco and back to get a few things.

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