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Training Log Archive: acejase

In the 7 days ending Mar 14, 2016:

activity # timemileskm+m
  Running6 6:37:50 52.4(7:35) 84.34(4:43) 537
  Cycling4 2:13:34 30.4(4:24) 48.92(2:44) 491
  Stretching & Exercises5 1:20:00
  Total15 10:11:24 82.8 133.26 1029
  [1-5]10 8:47:56
averages - weight:76.9kg

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Monday Mar 14, 2016 #

7 AM

Running warm up/down 18:45 intensity: (3 @0) + (1:35 @1) + (16:49 @2) + (18 @3) 3.51 km (5:20 / km) +18m 5:12 / km
ahr:125 max:139 shoes: Nike Vomero10

Longer warm up with Grant. Tonnes of people out with the balloons flying low to touch the lake as part of the balloon festival. Heaps of kayakers and canoeists on the lake too.

Running race 37:28 intensity: (35 @1) + (34 @2) + (30 @3) + (35:49 @4) 9.9 km (3:47 / km) +49m 3:42 / km
ahr:163 max:169 shoes: Nike LunartempoV2

Sri Chimnoy 10k race from Acton Ferry Terminal along the bike path to just short of Barrenjoey Drive before turning round and back. Started out feeling pretty good with Constable Frogga by my side. Little surprised by this as he usually gaps me in the opening surge from the start. Ran together as we reeled in a few of the early sprinters. Particularly glad to pass the young Turley girl at about 1.5k - is she all of 11 or 12? By the turn around GB was a few metres ahead of me but I was quicker in 'transition' (GB had a drink) and was then just ahead. Was feeling good so strode out a little and thought GB might drop off but he stayed behind me and then floated past in the lead in to the Black Mtn Peninsula 'hill'. I didn't go with him as feared blowing up. Started gaining on Griffith University guy who was looking ragged and GB had passed. I was suffering by now though and the 9th k was slow as lost focus and dropped the speed a bit, especially getting past a few pedestrians. Finished the last k reasonably but GB and Griffith Uni guy had an epic sprint to put some time into me. GB won the sprint and probably beat me by 30s or so. Time 1s slower than when did this race in October which given Saturdays 30k run was pretty reasonable. Tried my lunar tempos done up tight to counter the slight sloppiness they can have but had pain and pins and needles in heel from about 5k as a result. Not a good plan. Pancakes were good and at least GB looked shattered from the effort of beating me! ;)
C • Nice one 2

Running warm up/down 8:19 intensity: (14 @1) + (8:05 @2) 1.21 km (6:53 / km) +3m 6:47 / km
ahr:119 max:122 shoes: Nike LunartempoV2

Jog along to Commonwealth Ave Bridge with Grant.
10 PM

Stretching & Exercises 20:00 [0]

Sunday Mar 13, 2016 #

3 PM

Running 19:21 intensity: (1 @0) + (42 @1) + (12:03 @2) + (6:35 @3) 3.6 km (5:23 / km) +79m 4:51 / km
ahr:130 max:148 shoes: BRIGHT Orange Pegasus

Blobby run round Aranda to shake out legs from yesterday and before 10k tomorrow. Felt a bit stiff legged but moved along ok.

Saturday Mar 12, 2016 #

9 AM

Running long 2:21:51 intensity: (33 @1) + (8:14 @2) + (2:07:27 @3) + (5:37 @4) 30.07 km (4:43 / km) +123m 4:37 / km
ahr:146 max:156 weight:76.9kg shoes: Nike Vomero10

Lap of the entire Lake BG basin with Kathie Dent. Ran the bike path the whole way except for near Yarralumla where we ran up Cotter Rd and along marathon course until it came back down to the lake at Weston Pk. Pretty cruisy pace and not too warm although we were planning where there were taps to stop at from Kingston onwards. Felt comfortable the whole way which was good.
9 PM

Stretching & Exercises 15:00 [0]

Friday Mar 11, 2016 #

8 AM

Cycling 31:13 intensity: (4 @0) + (19:32 @1) + (11:28 @2) + (9 @3) 11.77 km (2:39 / km) +109m 2:32 / km
ahr:102 max:126 shoes: Trek Domane 4.3

RITW in the rain. And wasn't it nice!
5 PM

Cycling 40:32 intensity: (3:05 @0) + (34:51 @1) + (2:27 @2) + (9 @3) 13.45 km (3:01 / km) +130m 2:52 / km
ahr:92 max:117

RHFW in soaking wet cycling clothes. Not nice. Smelly too.
10 PM

Stretching & Exercises 20:00 [0]

Thursday Mar 10, 2016 #

12 PM

Running 8:54 intensity: (4:59 @2) + (3:55 @3) 1.77 km (5:01 / km) +13m 4:50 / km
ahr:132 max:141 weight:77.2kg shoes: LunarRacer3

Humid warm up.

Running intervals 23:21 intensity: (10 @1) + (3:28 @2) + (8:45 @3) + (10:47 @4) + (11 @5) 4.87 km (4:48 / km) +3m 4:47 / km
ahr:150 max:173 shoes: LunarRacer3

Industry ints. 5*1min on/off, 3min rest, 5* 1min on/off. A few of us doing these ints which we combined the efforts with Marty and Ken who were doing 2 lots of 10mins at 3.10pace. My form and pace better than last week. Felt better to the end and looking at splits faster.

Running 13:57 intensity: (1 @1) + (1:49 @2) + (12:07 @3) 2.8 km (4:59 / km)
ahr:143 max:150 shoes: LunarRacer3

Warm down with Marty and Josh Torley who turned up. Plenty of Aths talk about who would make marathon team for Rio.
C • mara team 2

Wednesday Mar 9, 2016 #

8 AM

Running 57:50 intensity: (1 @0) + (2:37 @1) + (29:53 @2) + (25:19 @3) 11.02 km (5:15 / km) +174m 4:52 / km
ahr:131 max:144 weight:76kg shoes: Nike Vomero10

Run into work. Bit stiff in the legs from last nights effort -only 12 hours since finished that run so fair enough. Got a cheer from someone flying the other way in a group on a bike maybe BB? Actually probably felt best on whole run in last few k.
C • it was me.. 2
2 PM

Cycling 31:41 intensity: (17:12 @1) + (14:29 @2) 11.88 km (2:40 / km) +141m 2:31 / km
ahr:107 max:129 shoes: Trek Domane 4.3

Home for school pick up. A bit hot!!!
10 PM

Stretching & Exercises 15:00 [0]

Tuesday Mar 8, 2016 #

9 AM

Cycling 30:08 intensity: (14 @0) + (19:27 @1) + (10:27 @2) 11.82 km (2:33 / km) +111m 2:26 / km
ahr:102 max:129 weight:77.7kg shoes: Trek Domane 4.3

Commute in to work. Nice.
5 PM

Running warm up/down 12:24 intensity: (35 @1) + (4:28 @2) + (7:21 @3) 2.61 km (4:45 / km) +22m 4:33 / km
ahr:134 max:148 shoes: Nike LunartempoV2

Warm up not really necessary seeing it was somewhere in the low 30s. A hot up?

Running 40:02 intensity: (6 @1) + (24 @2) + (3:27 @3) + (36:05 @4) 10.02 km (4:00 / km) +33m 3:56 / km
ahr:160 max:169 shoes: Nike LunartempoV2

Wanted to give this session a try - tempo effort on last 10k of Canberra Marathon course. It starts close to my work and wanted to get a feel for the ups and downs of last 10k. Pretty hot arvo which I was feeling by the last few k. Kept the solid tempo although a little harder over the last few k. Bit down and back out of Weston Pk wasn't as bad as I remembered it i.e. it was flat with a few bumps rather than down and back up. Mostly ran on the road until not long before the Yacht Club when traffic got too bad and hit the bike path/foot path. Good session.

Running warm up/down 9:50 intensity: (1:50 @2) + (8:00 @3) 1.95 km (5:03 / km) +16m 4:51 / km
ahr:143 max:150 shoes: Nike LunartempoV2

Cool down part 1 was edge of the lake and to the bus stop outside Albert Hall. Pity the poor folks on the bus near me - luckily it wasn't packed.

Running warm up/down 5:48 intensity: (24 @1) + (4:39 @2) + (45 @3) 1.0 km (5:49 / km) +5m 5:40 / km
ahr:127 max:137 shoes: Nike LunartempoV2

Cool down part 2 was from Calvary Hospital bus stop to home. Worked quite well.
11 PM

Stretching & Exercises 10:00 [0]

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