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Training Log Archive: acejase

In the 7 days ending Oct 9:

activity # timemileskm+m
  Running7 6:57:02 48.12(8:40) 77.44(5:23) 1209
  Stretching & Exercises4 1:50:00
  Total11 8:47:02 48.12 77.44 1209
  [1-5]8 7:56:57
averages - rhr:44 weight:76.6kg

» now

Sunday Oct 9 #

7 AM

Running long 2:09:24 22.76 km (5:41 / km) +563m 5:04 / km
ahr:131 max:158 weight:77.5kg shoes: Blue Nike Vomero

Patchwork, social sort of long run. Ran over to Majura with Candyman for company until half way through Lyneham. Got to Majura and met up with Chris "Change of Circumstance" Helliwell, GM and the legendary blast from the past Gareth Prosser. We headed up Majura, lingered longer in Majura pines and then did tricky track only up Ainslie. Great stories from Devil's euro adventures and I may have talked a little about the Bulldogs Premiership. Went to Gareth's local 'The Knox' at Watson shops where we were also joined by MaryMac. Good table and service, coffee reasonable and the sleeper bacon and egg roll very good. Didn't get a gratis second coffee which is unusual for me in Watson.
9 PM

Stretching & Exercises 20:00 [0]

Saturday Oct 8 #

7 AM

Running 18:19 4.0 km (4:35 / km) +8m 4:32 / km
ahr:136 max:149 weight:76.8kg shoes: Nike LunartempoV2

Run down to volunteer at Parkrun. Was a marshall on Didhams close so saw Marty, GM in full flight.

Running 19:27 3.86 km (5:02 / km) +51m 4:44 / km
ahr:130 max:143 shoes: Nike LunartempoV2

Run back home. Well actually not home finished at 2B10 and got beans and a take away.

Friday Oct 7 #


5 PM

Running 44:02 8.37 km (5:16 / km) +63m 5:04 / km
ahr:128 max:141 shoes: Blue Nike Vomero

Run into town after work. HR recovery run. Seem to be moving a bit faster while still 70% HR max. Doing what the book said would happen!

Thursday Oct 6 #

6 AM

Running intervals 46:04 9.37 km (4:55 / km) +65m 4:45 / km
ahr:133 max:160 rhr:44 weight:76.4kg shoes: Nike LunartempoV2

Home with kids for school holidays today so did Mona Fartlek solo at 6am. Felt pretty tired (sleepy) and legs a bit sore from last nights foam rolling. But pace ok and pushed it out. Couldn't get HR up as high as normal which i think to do with early AM.
7 PM

Stretching & Exercises 1:00:00 [1]

Flex n Stretch. Not been for a week or so. Think I tweeked something. Hopefully ok. Felt better afters.

Wednesday Oct 5 #

4 PM

Running 39:06 7.69 km (5:05 / km) +53m 4:55 / km
ahr:133 max:143 shoes: Nike LunartempoV2

Recovery run from work. Meant to be at lunchtime but didn't get out till 4. Bumped into Sam on lake foreshore. Think pace is quicker now while still sticking to sub 70% HR max. Certainly didn't have to walk to keep HR down.
10 PM

Stretching & Exercises 25:00 [0]

Tuesday Oct 4 #

8 AM

Running 1:01:50 10.72 km (5:46 / km) +178m 5:20 / km
ahr:131 max:144 weight:76.4kg shoes: Salomon Sense Pro Green

Run into work with large backpack, including laptop. Felt pretty good legs wise. Did the 70% HR thing again and seemed a bit easier to stay below 70% - not sure whether this is because I'm fresh with not much running over last week or legs are adapting as supposedly they do with this training idea.
6 PM

Running warm up/down 2:19 [2] 0.42 km (5:29 / km) +4m 5:15 / km
shoes: Salomon Sense Pro Green

Running 56:31 10.25 km (5:31 / km) +225m 4:58 / km
ahr:143 max:172 shoes: Salomon Sense Pro Green

Run home including a 20min threshold surge. Was terrible weather with wind and rain and water lying on ground everywhere so i made it a bit of a XC run going along the grass, through some little bits of terrain and up into Arboretum. Plenty of bike path sections too though. Coming off Aranda Hill I randomly decided to run onto Aranda Ovals and came across a whole corner of trees down - big well established trees, some across the road. Bit sad to see them go although glad none at our place went.

Monday Oct 3 #

10 PM

Stretching & Exercises 5:00 [0]

Long drive home with cranky children. Got 5mins glute exercises in at end of day.

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