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Training Log Archive: acejase

In the 7 days ending Apr 16, 2017:

activity # timemileskm+m
  Running7 6:19:56 43.25(8:47) 69.61(5:28) 1557
  Stretching & Exercises5 1:35:00
  Total12 7:54:56 43.25 69.61 1557
  [1-5]7 6:19:53
averages - weight:78.1kg

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MoTuWeThFrSaSu

Sunday Apr 16, 2017 #

11 AM

Running long 1:50:44 intensity: (1:11 @1) + (25:44 @2) + (1:19:28 @3) + (4:21 @4) 12.84 km (8:37 / km) +1145m 5:58 / km
ahr:141 max:158 shoes: Dark Blue Nike Vomero 11

At Wandillagong (near Bright) for the weekend. Got dropped at Park Entrance to Mt Buffalo and run up "The Big Walk" track. Just went steady. heel a bit sore at start again. Beautiful single track. Had intended to do a side trip to a falls that was on the map but if their was a side track with a sign to the Falls I never saw it. More and more people as got closer to the top. Found the car in the Chalet car park but no family so ran the walk they were doing (the Underground River walk) and caught them with about 1k to go on their walk.
C • Nice! 3
8 PM

Stretching & Exercises 10:00 [0]

Saturday Apr 15, 2017 #

7 AM

Running warm up/down 17:48 intensity: (29 @1) + (3:01 @2) + (13:03 @3) + (1:15 @4) 3.84 km (4:38 / km) +25m 4:30 / km
ahr:142 max:154 shoes: Nike Zoom Elite 9 Green

In Melbourne for footy and get girls who have been staying with my parents for school holidays. Heel very sore in warm up - think that confirms related to sitting, particularly driving in car after 7hrs solid driving yesterday.

Running 18:37 intensity: (17 @2) + (12 @3) + (15:59 @4) + (2:09 @5) 4.96 km (3:45 / km) +52m 3:34 / km
ahr:167 max:175 shoes: Nike Zoom Elite 9 Green

Westerfolds Park Run. Done this one 4 or 5 times now as close to Mum and Dads. Not a fast course with big hill in the middle but picturesque and lovely loop course. After 100m when the 13 yo boy dropped away it was pretty clear I'd be time trialing this one out on my own. Felt really good and strong and new shoes seemed good. Bit more support again after running park runs in clapped out sneakers for a while. Pushed hard in the solo run to take the win and beat previous PB by 3s. 2nd 19mins50. Heel fine in run.
C • parkrun win 2

Running warm up/down 13:39 intensity: (2:31 @2) + (8:56 @3) + (2:12 @4) 2.86 km (4:47 / km) +21m 4:36 / km
ahr:145 max:157 shoes: Dark Blue Nike Vomero 11

Warm down with guy from Shepparton who'd come 2nd.
8 PM

Stretching & Exercises 40:00 [0]

Thursday Apr 13, 2017 #

12 PM

Running warm up/down 24:53 intensity: (1 @0) + (23 @1) + (9:41 @2) + (14:48 @3) 5.26 km (4:44 / km) +5m 4:43 / km
ahr:134 max:142 weight:78.1kg shoes: Nike LunartempoV2

This longer warm up thing becoming normal.

Running intervals 20:08 intensity: (8 @1) + (1:42 @2) + (8:20 @3) + (9:55 @4) + (3 @5) 4.26 km (4:44 / km)
ahr:151 max:172 shoes: Nike LunartempoV2

10*1 min, 1 min off with a small group. Felt a bit weary but pulled some speed out for last effort. Lovely autumn day. Talked to Aston afterwards who'd had a spew in the Marathon on the weekend - brought back some memories...

Running warm up/down 4:56 intensity: (1 @1) + (1:08 @2) + (3:47 @3) 1.01 km (4:53 / km) +4m 4:48 / km
ahr:137 max:144 shoes: Nike LunartempoV2

Short cool down as had to get back to work.
9 PM

Stretching & Exercises 20:00 [0]

Wednesday Apr 12, 2017 #

8 AM

Running 1:11:49 intensity: (2 @0) + (34 @1) + (8:52 @2) + (1:02:21 @3) 15.24 km (4:43 / km) +56m 4:38 / km
ahr:142 max:152 weight:78kg shoes: Blue Nike Vomero

Run from Mitchell where car was getting service to work. Nice morning. Heel a bit funny at start but fine after while. Ran across something called Crace Grasslands at start which was much better than the edge of the GDE.
9 AM

Running 5:00 [3] 1.0 km (5:00 / km)
shoes: Blue Nike Vomero

Missed km.

Tuesday Apr 11, 2017 #

5 PM

Running intervals 1:02:15 intensity: (26 @1) + (26:08 @2) + (27:29 @3) + (8:12 @4) 12.73 km (4:54 / km) +168m 4:35 / km
ahr:139 max:159 shoes: Nike FreeRun Distance

6*1km on run home with 1min recoveries. left just early enough to get home before dark. Ran them more as steady efforts than flat out and maintained reasonable consistency.
9 PM

Stretching & Exercises 15:00 [0]

Heel a bit sore. Did calf stuff.

Monday Apr 10, 2017 #

5 PM

Running 30:07 intensity: (43 @1) + (21:03 @2) + (8:21 @3) 5.62 km (5:22 / km) +80m 5:00 / km
ahr:128 max:140 shoes: Dark Blue Nike Vomero 11

Blobby recovery run round Deakin, partly to escape long day at work. Pretty cold. Legs took a little while to get going but ok after a while.
10 PM

Stretching & Exercises 10:00 [0]

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