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Training Log Archive: acejase

In the 7 days ending Feb 25, 2018:

activity # timemileskm+m
  Running5 5:43:29 42.79(8:02) 68.87(4:59) 1239
  Cycling4 2:22:00 23.66 38.08 365
  swimming1 20:00 0.31(1:04:22) 0.5(40:00)
  Stretching & Exercises1 15:00
  Total11 8:40:29 66.77 107.45 1604
  [1-5]10 8:25:29
averages - weight:75.3kg

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MoTuWeThFrSaSu

Sunday Feb 25, 2018 #

10 AM

Running long 2:48:08 intensity: (3:56 @1) + (56:53 @2) + (1:47:19 @3) 30.03 km (5:36 / km) +882m 4:53 / km
ahr:136 max:153 shoes: Nike Pegasus Rainbow

Super long solo run in rain and cold. From home over Black Mtn, Mt Ainslie and Majura before home. So much water. Stopped for photo at Sullivans Creek and Dickson wetlands were indeed wetlands! Rained pretty much whole run and I was getting a bit cold by Majura which is unusual this time of year! Legs felt pretty good and I was able to rattle along across flatlands at the end to home when I was running late.

Saturday Feb 24, 2018 #

7 AM

Running warm up/down 17:48 intensity: (17 @1) + (2:09 @2) + (15:22 @3) 4.02 km (4:26 / km) +2m 4:25 / km
ahr:142 max:149 weight:75.6kg shoes: Nike Lunartempo2 Grey

Marty had to do a park run for Nationall Squad requirements so we made a morning of it heading up to Gungahlin. Faster course than Gindy. He'd dragged various orienteers up there too and a couple of runners so was good field.
Long warm up like usual with Marty. It was surprisingly hot and very windy.

Running race 17:52 intensity: (6 @1) + (14 @2) + (45 @3) + (8:18 @4) + (8:29 @5) 5.0 km (3:34 / km) +2m 3:34 / km
ahr:168 max:176 shoes: Lunar Racer4 Blue

Plan was to start just not quite as hard as do when going for a hard park run. Thought maybe a 3.33-34 k. SO of course did 3.26min 1st k which is probably fastest ever km in a park run. Basically it was windy and thought headwind across dam wall at approx 1.5k mark so tried to (successfully) hang on to Jarrah Day for wind shelter at the dam wall. That worked well at first as I slotted in behind him and thought this felt cruisy what a great windshield. Unfortunately looked at watch and about half way across dam wall and we were going at 3min50s- was cruisy coz we had slowed. Went past Jarrah and pushed on.
From there along eastern edge of lake I was a bit solo but trying to gain on young pat miller who ran very well. Was hurting a fair bit by the 5th but managed to hold good form and even a bit of a sprint to the line for 17.52. Marty 15.15 super impressive. fastest he's done 5k in 2 years. Funny thing is I think I could've gone quicker - it was hot and windy, didn't pace myself well and didn't feel great either. But fantastic to have 3rd time this year under 18.

Running warm up/down 15:05 intensity: (53 @2) + (14:12 @3) 3.13 km (4:49 / km) +1m 4:49 / km
ahr:144 max:152 shoes: Lunar Racer4 Blue

Cool down w Marty, Jimbo and Matt from Newcastle.
7 PM

swimming 20:00 [1] 0.5 km (40:00 / km)

Got to CISAC 20mins before it closed. Cranked out 500m. Trying to reach out with stroke which is making me a bit slower and it a bit harder but I've been getting sore shoulder/pec and this has stopped that from happening. Listen to me? Swim technique? wtf?

Friday Feb 23, 2018 #

8 AM

Cycling 29:54 intensity: (11:38 @1) + (18:16 @2) 12.43 km (2:24 / km) +83m 2:20 / km
ahr:110 max:132 weight:75.6kg shoes: Trek Domane 4.3

ITW.
7 PM

Cycling 36:30 intensity: (25:15 @1) + (11:05 @2) + (10 @3) 12.82 km (2:51 / km) +135m 2:42 / km
ahr:102 max:129 shoes: Trek Domane 4.3

HFW. Long day.

Thursday Feb 22, 2018 #

2 PM

Running warm up/down 4:58 intensity: (23 @1) + (1:47 @2) + (2:48 @3) 1.05 km (4:44 / km) +16m 4:24 / km
ahr:133 max:145 shoes: Nike Zoom Elite 9 Green

Couldn't get to Reid and ran out of time to do intervals. Very short warm up.

Running intervals 20:05 intensity: (3 @1) + (18 @2) + (11:54 @3) + (7:50 @4) 4.59 km (4:23 / km) +8m 4:20 / km
ahr:150 max:163 shoes: Nike Zoom Elite 9 Green

Ddi 10*1min on 1min off on Aranda Ovals. Was ok but bit hot and solo and so not so fast. Also conscious of making school pick up even though you can't do 10 * 1mins in any less time!!!!

Running warm up/down 2:39 intensity: (1:09 @2) + (1:30 @3) 0.47 km (5:38 / km) +5m 5:21 / km
ahr:135 max:140 shoes: Nike Zoom Elite 9 Green

Very short cool down. Late for school pick up. Parent fail. ;-)

Wednesday Feb 21, 2018 #

9 AM

Running 51:10 intensity: (14 @1) + (17:16 @2) + (33:40 @3) 10.55 km (4:51 / km) +170m 4:29 / km
ahr:137 max:149 shoes: Nike Pegasus Rainbow

Run in to work. Seemed like first time in a while and was nice to roll along. Pace reasonable.

Tuesday Feb 20, 2018 #

Note
weight:75.6kg

4 PM

Running intervals 45:44 intensity: (22 @1) + (5:14 @2) + (19:15 @3) + (20:53 @4) 10.04 km (4:33 / km) +153m 4:14 / km
ahr:149 max:166 shoes: Nike Zoom Elite 9 Green

20min tempo, 2 min rest, 5* 30s on off on Pinnacles. Second half of 20min effort very hilly, mostly up. Well it felt like it. Best felt for a little while doing speed work.

Monday Feb 19, 2018 #

9 AM

Cycling 40:00 [1]
weight:74.6kg shoes: Trek Domane 4.3

ITW
8 PM

Cycling 35:36 intensity: (27:33 @1) + (8:00 @2) + (3 @3) 12.83 km (2:46 / km) +147m 2:37 / km
ahr:100 max:120 shoes: Trek Domane 4.3

HFW
10 PM

Stretching & Exercises 15:00 [0]

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