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Training Log: acejase

In the last 7 days:

activity # timemileskm+m
  Running4 4:49:57 39.95(7:15) 64.29(4:31) 561
  Cycling2 1:14:34 16.79(4:27) 27.01(2:46) 219
  Stretching & Exercises1 1:00:00
  Orienteering1 21:20 1.55(13:44) 2.5(8:32) 33
  Total8 7:25:51 58.29 93.81 813
averages - weight:76kg
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Tuesday Aug 22 #

4 PM

Running intervals 53:18 intensity: (35 @1) + (3:53 @2) + (23:35 @3) + (25:15 @4) 12.72 km (4:11 / km) +79m 4:04 / km
ahr:151 max:170 weight:76.5kg shoes: Mizuno Sayonara 3

654321 with 90s and later 60s rests round LakeG. Could feel Sundays run in the legs but felt strong and seemed to rattle along. Think extra effort with exercises lately helping me run with better form.

Monday Aug 21 #

9 AM

Cycling 31:50 [2] 13.43 km (2:22 / km) +82m 2:18 / km
weight:75.7kg shoes: Trek Domane 4.3

ITW.
7 PM

Cycling 42:44 [2] 13.58 km (3:09 / km) +137m 3:00 / km
shoes: Trek Domane 4.3

HFW. cold again.

Sunday Aug 20 #

8 AM

Running long 2:16:04 [3] 30.09 km (4:31 / km) +300m 4:18 / km
weight:76.2kg shoes: Pegasus32 BlackWhite

Solo long run from home round West and Central basins of lake. Cruised along quite nicely and good pace the whole way. Took some gels for the hell of it and they seemed to help.
Got the draw for my match race event - Bluett v Dent, Candy v Key Jnr, Key v Allison, Crane v Uppill amongst many others. And of course Fyshwick v Hogg.
Should be fun.

Saturday Aug 19 #

10 AM

Orienteering 21:20 [1] 2.5 km (8:32 / km) +33m 8:00 / km
weight:75.8kg shoes: Pegasus32 BlackWhite

Green course with Zoe. Seemed to get the hang of it ok.
2 PM

Running 54:58 [3] 11.68 km (4:42 / km) +171m 4:23 / km
shoes: Pegasus32 BlackWhite

Cruisy run round Black Men Reserve. Didn't want to do a session to ensure full recovery and think was wise. Cruised along quite ok. HRM not working.

Friday Aug 18 #

Stretching & Exercises 1:00:00 [1]

Managed to get to another Flex N Stretch. Only two of us in class and the other lady was super talker so not very zen today. Extra rolling too. Glad to have got to a second in a week - helps I think.

Thursday Aug 17 #

12 PM

Running warm up/down 17:18 intensity: (14 @1) + (3:23 @2) + (13:41 @3) 3.71 km (4:40 / km) +11m 4:36 / km
ahr:140 max:151 weight:75.8kg shoes: Nike Zoom Elite 9 Green

Warm up with Sam.

Running intervals 20:03 intensity: (8 @1) + (13 @2) + (4:58 @3) + (14:22 @4) + (22 @5) 4.38 km (4:35 / km)
ahr:159 max:173 shoes: Nike Zoom Elite 9 Green

4 * (2min on, 1min rest, 1min on, 1min rest). Super windy and don't feel totally recovered from illness last week. But plugged away and reasonable session.

Running warm up/down 8:16 intensity: (1 @1) + (52 @2) + (5:43 @3) + (1:40 @4) 1.72 km (4:48 / km)
ahr:147 max:156 shoes: Nike Zoom Elite 9 Green

Shorter cool down as things to do.

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