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Training Log Archive: acejase

In the 7 days ending Dec 6, 2015:

activity # timemileskm+m
  Running5 4:46:52 33.79(8:29) 54.38(5:17) 892
  Cycling4 2:15:55 31.38(4:20) 50.49(2:42) 482
  Stretching & Exercises4 1:25:00
  Total13 8:27:47 65.17 104.88 1374
  [1-5]9 7:01:18

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MoTuWeThFrSaSu

Sunday Dec 6, 2015 #

6 AM

Running long 2:05:37 intensity: (3 @0) + (1:29 @1) + (57:18 @2) + (52:59 @3) + (13:48 @4) 22.01 km (5:42 / km) +518m 5:06 / km
ahr:136 max:165 shoes: BRIGHT Orange Pegasus

Long run which had old school feel with LazyDave, RobW, Frogga, Prong, Fatrat and Hoggster making it like an old orienteering blokes pack run. A fair bit of banter and even a bit of a competitiveness at the end leading Hoggster to claim (rightly) it had all the ingredients of the old days.
C • Sorry I missed it 8

Saturday Dec 5, 2015 #

9 AM

Running warm up/down 14:24 intensity: (34 @1) + (13:50 @2) 2.57 km (5:36 / km) +13m 5:28 / km
ahr:123 max:135 shoes: Nike Lunartempo

Jog down with Frogga to start of hills. Frogga had the singlet on so I knew it was hot.

Running hills 20:49 intensity: (10 @1) + (14 @2) + (5:54 @3) + (14:31 @4) 3.7 km (5:38 / km) +212m 4:23 / km
ahr:158 max:170 shoes: Nike Lunartempo

Andy Famous 5 Hills with Frogga. Felt pretty solid and in control. 4th hill is so long pretty wrecked at the end of it but summoned something for the last short hill. Awesome session. Frogga impressive.

Running warm up/down 17:16 intensity: (10 @1) + (13:14 @2) + (3:52 @3) 2.92 km (5:55 / km) +15m 5:46 / km
ahr:128 max:140 shoes: Nike Lunartempo

Pretty slow to get going on jog home then saw Brucie Graham at 2B10 so stopped for a chat. Managed to get to newsagent and back for paper though.
9 PM

Stretching & Exercises 25:00 [0]

Friday Dec 4, 2015 #

8 AM

Cycling 30:29 intensity: (4 @0) + (16:12 @1) + (14:13 @2) 11.81 km (2:35 / km) +112m 2:28 / km
ahr:107 max:132 shoes: Trek Domane 4.3

super commuting
4 PM

Cycling 36:06 intensity: (12:35 @1) + (16:08 @2) + (4:39 @3) + (2:24 @4) + (20 @5) 12.56 km (2:52 / km) +136m 2:44 / km
ahr:118 max:172 shoes: Trek Domane 4.3

super commuting including up GDE on way home to be as quick as possible and on time for the big ballet concert.
10 PM

Stretching & Exercises 25:00 [0]

Thursday Dec 3, 2015 #

12 PM

Running warm up/down 9:44 intensity: (23 @1) + (3:54 @2) + (5:27 @3) 2.02 km (4:49 / km) +11m 4:41 / km
ahr:134 max:143 shoes: LunarRacer3

Running intervals 20:06 intensity: (10 @1) + (41 @2) + (5:21 @3) + (13:41 @4) + (13 @5) 4.62 km (4:21 / km) +3m 4:20 / km
ahr:157 max:172 shoes: LunarRacer3

7* 2mins (a big lap of Reid Ovals), 1min rest with the boys. Big group today - maybe 15? Paced myself well and times were incredibly consistent - everyone one basically 3min30s k rate. Cut the light pole corner to stay on the tail end of the faster sub group which worked well. Good session as always.
C • Consistent times 2

Running warm up/down 8:08 intensity: (1:51 @2) + (6:17 @3) 1.61 km (5:03 / km) +4m 5:00 / km
ahr:139 max:149 shoes: LunarRacer3

Ended up doing a big lap with Peter Z before running back to car as he wanted to talk 6 foot - he got an entry last week.

Wednesday Dec 2, 2015 #

4 PM

Running 31:30 intensity: (21 @0) + (2:08 @1) + (13:33 @2) + (15:14 @3) + (14 @4) 6.4 km (4:55 / km) +49m 4:44 / km
ahr:132 max:161 shoes: BRIGHT Orange Pegasus

Girls rehearsal at Canberra Theatre for this weekends ballet concert so I did a central basin lap as my easy mid week jog. Cant remember last time I ran here but really enjoyed the new Bowen Place underpass - much easier and safer than the old set up. Had a bit of a right hip nerve niggle going on which will have to monitor. No idea why it appeared today - no problems yesterday.
8 PM

Stretching & Exercises 10:00 [0]

Tuesday Dec 1, 2015 #

4 PM

Running intervals 39:18 intensity: (20 @0) + (1:15 @1) + (11:58 @2) + (8:35 @3) + (17:10 @4) 8.53 km (4:36 / km) +67m 4:26 / km
ahr:144 max:167 shoes: Nike Lunartempo

Continuing my theme of training while A&Z are at activities tonight I had to take the girls to gymnastics with Belinda away. But this was a luxurious 90mins to do an interval session. Stinking hot so decided to do Mona fartlek along path next to LakeG - slightly shorter session and any breeze coming off the lake would be appreciated. Also fairly shady. Felt good and did a solid session. 5.05k for the Mona fartlek.
8 PM

Stretching & Exercises 25:00 [0]

Monday Nov 30, 2015 #

9 AM

Cycling 30:16 intensity: (7 @0) + (24:29 @1) + (5:40 @2) 12.65 km (2:24 / km) +107m 2:18 / km
ahr:99 max:118 shoes: Trek Domane 4.3

trundle trundle trundle to work.
4 PM

Cycling 39:04 intensity: (34 @0) + (22:24 @1) + (16:06 @2) 13.48 km (2:54 / km) +127m 2:46 / km
ahr:105 max:133 shoes: Trek Domane 4.3

very short day as Belinda away tonight so trundled home to be home by 5.30 and take over from Grandma who had done pick up.

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