In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||5|| 5:13:15|| 38.32||(8:10)|| 61.68||(5:05)|| 850|
| ||Stretching & Exercises||3|| 1:30:00|
| ||Cycling||2|| 1:16:43|| 16.87||(4:33)|| 27.15||(2:50)|| 241|
| ||Total||10|| 7:59:58|| 55.2|| 88.83|| 1090|
| ||[1-5]||8|| 7:27:32|
|averages - weight:77.1kg|
Running warm up/down 19:21 4.1 km (4:43 / km) +6m 4:41 / km
ahr:135 max:148 weight:77kg shoes: Nike FreeRun Distance
Bit early today so longer warm up which was probably good.
Running intervals 18:24 3.87 km (4:45 / km) +2m 4:44 / km
ahr:152 max:171 shoes: Nike FreeRun Distance
Down on numbers today and the usual "leaders" of what to do were not there. Ended up doing a bit of a dogs breakfast session of 3*1lap(600m/2mins), 1/2 lappers. Recovery time was getting across to meet Alan who was doing slightly longer session and running much faster.
Running warm up/down 10:22 1.95 km (5:20 / km) +4m 5:17 / km
ahr:137 max:147 shoes: Nike FreeRun Distance
Cool down talking trades with Alan and Leaney. Alan v excited about Jaeger O'Meara coming to the Hawks. Last week it was tears from him following Sam Mitchell departure. Typical trade week.
Stretching & Exercises 1:00:00 
Flex n Stretch in the AM. Tight right hip flexors/glute.
Running 43:07 8.53 km (5:03 / km) +135m 4:41 / km
ahr:134 max:144 shoes: Blue Nike Vomero
Bit of a change in family routine with BA changing jobs this week so running while the girls do ballet might get a few more go's again. Last time I ran while they were doing ballet the class was only 45mins but is now an hour. Got out to edge of Pinnacles and back again with a mini loop in Cook. Recovery run so keeping HR below 70% (about 140bpm).
Stretching & Exercises 25:00 
A few sore spots so did some foam rolling, massaged calves and areas around right ankle which has been a bit sore.
Running intervals 54:30 11.98 km (4:33 / km) +97m 4:22 / km
ahr:145 max:168 weight:76.9kg shoes: Nike FreeRun Distance
6*1km on run into work. Weary legs but punched it out. Pace good. Last effort was up Governor Generals Hill which was hard but kept going well.
Cycling 34:47 13.67 km (2:33 / km) +97m 2:27 / km
ahr:94 max:119 weight:77.5kg shoes: Trek Domane 4.3
ITW. Got absolutely hammered by a magpie down near Deakin Ovals. Hammered.
Cycling 41:56 13.48 km (3:07 / km) +143m 2:57 / km
ahr:95 max:122 shoes: Trek Domane 4.3
Waited till nearly dark to ride home and avoid magpies.
Running long 2:00:20 20.68 km (5:49 / km) +562m 5:07 / km
ahr:133 max:167 weight:77.5kg shoes: Blue Nike Vomero
Long run with the Candyman. Early start to accomodate his family needs. Gossan Hill, Bruce Ridge then up concrete path to Black Mtn tower. Back on the Hoggster express to the Cook saddle where Candyman peeled off home. I went round a circumference track of Mt Painter that G had told me about it before turning off what I thought was a track up to the top. It turned in to just grassy weedy paddock to just kept going till hit main track. Home via Jammo. Plenty of footy chat focussed on trades. I felt a bit weary still (a theme of last few days!) so happy to get home and stop running. No running tomorrow.
Running warm up/down 14:55 3.13 km (4:45 / km)
ahr:134 max:147 shoes: Blue Nike Vomero
Was thinking of doing Gungahlin Parkrun today but the extra half hours sleep was too attractive so ran down to LakeG. PhilO, Josh Torley and squad warming up.
Running race 18:16 5.03 km (3:38 / km) +2m 3:37 / km
ahr:164 max:172 shoes: Nike FreeRun Distance
PhilO, Torley and another from his squad shot off at the start. I was hopeful for a good time although could feel training in the legs. Measured my effort well although 2nd k was a bit slow for lack of focus. Ran near 2 other guys which helped. Finished very strongly.
Running warm up/down 14:00 2.41 km (5:49 / km) +42m 5:20 / km
ahr:128 max:137 shoes: Blue Nike Vomero
Walk chatted with some ACT election dude before starting jog home. Although the chat was also because I didn't want to start running. Tired legs.
Stretching & Exercises 5:00 
all weeks |