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Training Log Archive: acejase

In the 7 days ending Dec 29, 2015:

activity # timemileskm+m
  Running8 5:38:50 39.58(8:34) 63.69(5:19) 965
  Stretching & Exercises4 1:40:00
  Total12 7:18:50 39.58 63.69 965
  [1-5]8 5:38:40
averages - weight:77.5kg

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WeThFrSaSuMoTu

Tuesday Dec 29, 2015 #

Note
weight:77.5kg

Can't believe I'm not heavier after the last weeks intake!
4 PM

Running warm up/down 14:57 intensity: (1 @0) + (7:05 @1) + (7:51 @2) 2.74 km (5:27 / km) +13m 5:20 / km
ahr:113 max:134 shoes: Nike Lunartempo

Hot jog downhill to Lake Daylesford.

Running intervals 28:52 intensity: (9 @1) + (1:20 @2) + (6:22 @3) + (21:01 @4) 6.7 km (4:19 / km) +56m 4:08 / km
ahr:157 max:171 shoes: Nike Lunartempo

6 * 1k reps round Southern section of Lake Daylesford with approx. 1min (more like 70s) recovery over bridge back to start. Was a session I did at start of the year so wanted to compare self and was generally 10s quicker than session at start of year. More walkers/tourists as obstacles this time but I was probably going for it a little more this session. There was a guy sitting on a bench at southern end of Lake D who seemed more blown away each time i came past. Hope he didn't wait too long for me to do a 7th rep!

Running warm up/down 13:34 intensity: (10:14 @2) + (3:20 @3) 1.43 km (9:29 / km) +113m 6:48 / km
ahr:132 max:142 shoes: Nike Lunartempo

Very slow jog back up the hill. So slow that Auto Pause kicked in on my watch a few times! A lady stopped in her car as I crawled up the hill to tell me she'd seen me running at Lake D, I was an inspiration and she was heading down to Lake D for a walk as a result! I dunno how much my Mum paid her but it was nice of her to say. ;)
C • Inspiring the locals 2
9 PM

Stretching & Exercises 20:00 [0]

Monday Dec 28, 2015 #

5 PM

Running 38:16 intensity: (7:00 @1) + (27:44 @2) + (3:32 @3) 6.28 km (6:06 / km) +194m 5:17 / km
ahr:122 max:140 shoes: Nike Vomero10

Up to Daylesford for a few days so did a little loop of the sights (wombat Hlll, Lake Daylesford, main street) before dinner. Had spent half the day walking at Melbourne Zoo with the kids so had a case of "zoo legs" a variant on Devil's famous shopping legs. Actually shopping legs probably explains why I felt not so hot yesterday.
10 PM

Stretching & Exercises 25:00 [0]

Sunday Dec 27, 2015 #

1 PM

Running long 1:22:21 intensity: (2 @0) + (44 @1) + (29:50 @2) + (51:45 @3) 16.62 km (4:57 / km) +242m 4:37 / km
ahr:137 max:151 shoes: Nike Vomero10

A morning of shopping with BA. Got some bargains at the ASICS outlet and to lesser extent at New Balance and Nike. By the time we got to Doncaster Westfield was a bit over it so was glad to run home via Westerfolds and Plenty River trail. Listened to podcast interview with Deek most of the run which was very inspiring. Had to cut run slightly short for more relo gatherings. Was struggling a bit at the end - had eaten almost nothing that morning and not been eating or sleeping well last few days so guess that was why. No coffee post run but ham, cheese and pickles sandwich was tops.

Saturday Dec 26, 2015 #

7 AM

Running warm up/down 7:09 intensity: (22 @1) + (4:28 @2) + (2:19 @3) 1.28 km (5:34 / km) +20m 5:10 / km
ahr:130 max:146 shoes: Nike Lunartempo

Classic Melbourne - stinking hot yesterday and now warming up for Westerfolds Parkrun in the pelting down rain with the bike paths more like creeks including large puddles. Met another Aranda Primary Dad at the run - John - so warmed up with him for a while. John ran Melbourne Marathon this year in 2hr40something and does most of his long runs with Shaun Creighton so no slouch.

Running race 18:50 intensity: (6 @1) + (11 @2) + (52 @3) + (17:12 @4) + (29 @5) 4.98 km (3:47 / km) +54m 3:35 / km
ahr:162 max:173 shoes: Nike Lunartempo

Set off on Westerfolds ParkRun and pretty much straight away in the lead with John on my shoulder. John had said he just wanted to run sub 20. Hard to judge pace when leading - I realise how much I "race" against others and use their pacing. Felt ok first few k but was running a bit slow as conditions somewhat treacherous - I was keen to have a good run but more keen not to slip over and hurt self. Westerfolds quite hilly and got to the big rangers hill at about 4k and John pulled alongside. He "encouraged" me up the hill and I lifted a gear in response. Strode out down the hill the other side and when John challenged on the final hill I lifted again. Slowed a little with 20m to go so i could tie with John (who really if running full speed would've been well ahead) but John "encouraged" me again and I took the win. First ever win in a Park Run! Time 53s quicker than only other time I've run this course on New Years Day this year. Of course this is all just heresay as my park run bar code was saturated and didn't scan. The Race director said she'd put in my result but as of a few days later the winner is "unknown". I swear I won!!!!
C • Parkrun win! 5

Running warm up/down 12:22 intensity: (31 @1) + (10:43 @2) + (1:08 @3) 2.08 km (5:58 / km) +4m 5:54 / km
ahr:127 max:141 shoes: Nike Lunartempo

Warm down in the still teaming rain. Initially with John but then went looking for BA who was first female. A double for us! Took a while to find BA who'd gone in a different direction and I was getting a bit cold by time I found her. Had a really good take away coffee from Espresso 3094 in Montmorency on way home before a welcome warm shower.
12 PM

Running 23:05 intensity: (1 @0) + (2:33 @1) + (17:29 @2) + (3:02 @3) 4.21 km (5:29 / km) +20m 5:21 / km
ahr:125 max:140 shoes: Nike Vomero10

Of course by lunchtime in Melbourne conditions were very pleasant so BA and I took girls and their new ByKs down to Plenty River. A&Z loving bikes and into them straight away so had my first ever run with girls while they rode. Great fun and at times hard to keep up! Of course at other times I was pushing girls up hills. :)
9 PM

Stretching & Exercises 30:00 [0]

Friday Dec 25, 2015 #

8 PM

Running 27:35 intensity: (3 @0) + (1:27 @1) + (14:14 @2) + (11:51 @3) 5.11 km (5:24 / km) +77m 5:01 / km
ahr:131 max:145 shoes: Nike Vomero10

Loaded up with plenty of Christmas food and all day with non-stop relatives I headed out for a jog once girls in bed. Did I mention how hot it was? Same jog as yesterday pretty much and glad to clear head and use up a small portion of food in the belly.

Merry Christmas Everyone.

Thursday Dec 24, 2015 #

5 PM

Running 27:31 intensity: (3 @0) + (2:21 @1) + (11:35 @2) + (13:32 @3) 5.14 km (5:21 / km) +66m 5:02 / km
ahr:132 max:149 shoes: Nike Vomero10

After long drive to Melbourne for Xmas managed to negotiate my way to a little run while dinner was cooked. Down to Wilanda Park, back over the hill nearby and back up to Mum and Dads place. Ran back and forth along their street to make 5k.
10 PM

Stretching & Exercises 25:00 [0]

Wednesday Dec 23, 2015 #

6 AM

Running 44:18 intensity: (6:11 @1) + (37:43 @2) + (24 @3) 7.12 km (6:13 / km) +106m 5:47 / km
ahr:118 max:137 shoes: Nike Vomero10

Jog in the AM with Grant. Bit less sore than yesterday - just right calf a bit tight. Be no probs by the weekend.

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