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Training Log Archive: acejase

In the 7 days ending Oct 1, 2017:

activity # timemileskm+m
  Running7 5:21:07 41.27(7:47) 66.42(4:50) 747
  Stretching & Exercises4 2:40:00
  Total11 8:01:07 41.27 66.42 747
  [1-5]9 7:21:02
averages - weight:75.8kg

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Sunday Oct 1, 2017 #

7 AM

Running long 1:40:27 intensity: (3 @0) + (1:07 @1) + (1:14:33 @2) + (24:44 @3) 20.01 km (5:01 / km) +267m 4:42 / km
ahr:131 max:142 shoes: Pegasus32 BlackWhite

Up early although Daylights savings change meant didn't spring out of bed. Did usual loop from my parents over to main yarra trail and back through westerfolds. Legs felt a bit pounded so planned 25k got dropped back to 20k.Was best for family dynamics anyway. Great to see happy Tigers supporters everywhere.
8 PM

Stretching & Exercises 30:00 [0]

In dodgy caravan park in Cooryong on way to mountains. Not much to do once girls in bed but exercises so got through a few while watching James Bond movie on 9GEM. Didn't realise such a channel existed.

Saturday Sep 30, 2017 #

8 AM

Running warm up/down 12:01 intensity: (16 @1) + (2:59 @2) + (8:32 @3) + (14 @4) 2.59 km (4:39 / km) +19m 4:29 / km
ahr:139 max:154 shoes: Mizuno Sayonara 3

In Melbourne and wasn't doing park run as plan was for Zoe and Belinda too. But Zoe woke up a bit off colour so I got the late call up. Shorter warm up time as a result and back felt a bit stiff from last nights drive.

Running race 18:19 intensity: (1 @1) + (13 @2) + (25 @3) + (17:40 @4) 4.98 km (3:41 / km) +54m 3:29 / km
ahr:165 max:171 shoes: Mizuno Sayonara 3

Westerfolds Parkrun. Steep course and windy today, particularly headwind in 2nd k which is flat and normally 'make time' on it. Some young whippersnapper took off at start and showed some form. However passed him at 1k and he was blowing like a steam train and losing all form. On my own from there and into aforementioned headwind. 3rd and particularly 4th k are very uphill and I seemed to push on fairly well. Concentrated on really moving down big hill from rangers hut in 5th k and felt much more in control than usual - extra core strength work at flex? Much to my surprise official time 18.15 (finish line was a bit hazy so stopped watch late for 18.19) which when I looked it up was 20s faster than PB for here. Very surprising as thought pretty solid PB for me. Walked round with a strut for rest of day even if noone else knew why. ;-)

Running warm up/down 11:52 intensity: (58 @2) + (10:54 @3) 2.58 km (4:36 / km) +18m 4:27 / km
ahr:142 max:150 shoes: Mizuno Sayonara 3

Longer warm down to cater for strut time. Not that anyone else knew.

Friday Sep 29, 2017 #

6 AM

Stretching & Exercises 1:00:00 [1]
weight:76.5kg

Flex.

Thursday Sep 28, 2017 #

7 AM

Running intervals 41:27 intensity: (1 @0) + (1:40 @1) + (20:29 @2) + (19:17 @3) 8.53 km (4:51 / km) +39m 4:45 / km
ahr:134 max:153 weight:75.6kg shoes: Mizuno Sayonara 3

Week all over the place this week and wasn't going to be able to go to Reid intervals. Instead up at 6.30 and did 10*1min on off solo around Aranda Ovals. Felt very sluggish which mustve in part been to early morning. Got a bit better after first few efforts.
6 PM

Running 34:10 intensity: (1:01 @1) + (18:18 @2) + (14:51 @3) 7.02 km (4:52 / km) +55m 4:41 / km
ahr:133 max:141 shoes: Pegasus32 BlackWhite

Swings and roundabouts - got an early mark today so went out for a second trot. Getting used to running in non-freezing conditions!

Wednesday Sep 27, 2017 #

6 AM

Stretching & Exercises 1:00:00 [1]
weight:75.9kg

Flex. Fair crowd today. Rolling which is good for me but means skip strength core stuff.
5 PM

Running 33:56 intensity: (49 @1) + (15:17 @2) + (17:50 @3) 6.0 km (5:39 / km) +151m 5:01 / km
ahr:132 max:149 shoes: Pegasus32 BlackWhite

Not the usual run in to work and then the day got squashed so this became a short run up Red Hill and then back along side of Red Hill. Not been up Red Hill for ages so was nice to head up again.
10 PM

Stretching & Exercises 10:00 [0]

strength core stuff.

Tuesday Sep 26, 2017 #

2 PM

Running intervals 39:05 intensity: (30 @1) + (16:01 @2) + (13:05 @3) + (9:29 @4) 8.67 km (4:30 / km) +55m 4:22 / km
ahr:141 max:160 shoes: Mizuno Sayonara 3

Novel - a lunchtime run at work! Well late lunch. Did Mona Fartlek down Governor General Drive and round edge of lake then back up bike path to Adel Ave. Legs still tired and toyed with not doing session but rolled along ok. Training has to hurt sometimes. ;)

Monday Sep 25, 2017 #

Note
weight:75.3kg

5 PM

Running 29:50 intensity: (1 @0) + (21 @1) + (19:58 @2) + (8:39 @3) + (51 @4) 6.05 km (4:56 / km) +89m 4:36 / km
ahr:134 max:157 shoes: Pegasus32 BlackWhite

Public Holiday jog late in the day. Concrete path loop. Legs tireder than expected.

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