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Training Log Archive: acejase

In the 7 days ending May 12, 2018:

activity # timemileskm+m
  Running5 5:15:15 40.18(7:51) 64.66(4:53) 511
  Cycling3 2:56:19 37.0(4:46) 59.54(2:58) 548
  Orienteering1 15:13 1.77(8:36) 2.85(5:21) 18
  Stretching & Exercises1 15:00
  Total8 8:41:47 78.95 127.05 1076
  [1-5]7 8:26:47
averages - weight:76.8kg

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SuMoTuWeThFrSa

Saturday May 12, 2018 #

1 PM

Cycling 36:20 [1] 13.8 km (2:38 / km) +137m 2:31 / km
shoes: Trek Domane 4.3

Car allocation such that I rode to O at Canberra Grammar. Rainy yuk.

Running warm up/down 11:30 [2] 1.74 km (6:37 / km) +2m 6:35 / km
shoes: Nike Zoom Fly

Orienteering race 15:13 [4] 2.85 km (5:21 / km) +18m 5:11 / km
shoes: Nike Zoom Fly

ACT Sprint Champs at Canberra Grammar, M45. Tricky area and had quite a few stop still and work it out moment. Kept my head in most cases just without any big boo boos. Or so I thought.... At 5 I came to some stairs and there was a red witches hat cone placed there. Hmmm what did organisers say that meant? Residents area? Am I allowed here? I think I am, re-check map. Yeh I must be, although hope I'm not disqualifying myself.... oh well down the stairs I go theres the control onto the next one.
Catch was it wasn't the right control. there were two controls on same fence and I went to one that wasn't mine. another sprint course mispunch for me.

Running warm up/down 10:31 [2] 1.73 km (6:05 / km) +7m 5:58 / km
shoes: Nike Zoom Fly

Warm down with Rob and Blair including to control I mp-ed.

Cycling 37:07 [1] 14.0 km (2:39 / km) +123m 2:32 / km
shoes: Trek Domane 4.3

Ride home including quick stop at Mocan for coffee which was still open. Yippee.

Course 4 - Splits

Friday May 11, 2018 #

5 PM

Cycling 58:38 [1] 18.23 km (3:13 / km) +151m 3:05 / km
shoes: Trek Domane 4.3

Ride home via mothers day purchases at belconnen. cold and windy ride.

Thursday May 10, 2018 #

12 PM

Running 34:52 [3] 7.51 km (4:38 / km) +39m 4:31 / km
shoes: Pegasus 34 Black on black

Decided no intervals due to leg weariness and doing some races on weekend. Still legs tired but better than last few days. Rolled around lunchtime lake loop. Turned really cold with wintery rain about an hour before I went out so made it less fun.

Wednesday May 9, 2018 #

6 PM

Running 57:48 [3] 11.23 km (5:09 / km) +164m 4:48 / km
weight:76.4kg shoes: Pegasus 34 Black on black

Run home in dark. Tired legs still and just went. Headlight whole way which will be the way now for a while.
10 PM

Stretching & Exercises 15:00 [0]

Tuesday May 8, 2018 #

7 PM

Running warm up/down 10:02 [2] 1.59 km (6:18 / km)
shoes: Pegasus 34 Black on black

Run time got squashed so headed out at 7pm. Glad lights on at aranda ovals.

Running intervals 20:05 [4] 4.82 km (4:10 / km) +2m 4:09 / km
shoes: Nike Zoom Fly

Mona Fartlek round aranda oval with lights on - 4.82k. Pretty leg weary.

Running warm up/down 6:26 [2] 1.0 km (6:24 / km) +16m 5:56 / km
shoes: Pegasus 34 Black on black

Short jog warm down.

Monday May 7, 2018 #

7 PM

Cycling 44:14 [3] 13.51 km (3:16 / km) +137m 3:07 / km
shoes: Trek Domane 4.3

Ride home. HRM stopped working again. Grr.

Sunday May 6, 2018 #

3 PM

Running long 2:44:01 [3] 35.03 km (4:41 / km) +282m 4:30 / km
weight:77.2kg shoes: Pegasus 34 Black on black

No long runs in Hawaii and only 4 weeks till Stockholm so thought I should do a longer effort today. Didn't start till 3 and from home down around west basin, two laps of central basin and back up the hill. Was pretty dark by the time heading back up the hill. Could feel yesterdays effort in the legs from the start and struggled a bit over last 5-7k. One of those times when your effort feels like you are doing 4 min ks but then you look at watch and its 5 min ks! Good training though and a good weekend of training.

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