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Training Log Archive: acejase

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Running6 6:45:21 47.28(8:34) 76.08(5:20) 1176
  Cycling4 2:24:49 32.4(4:28) 52.15(2:47) 450
  Stretching & Exercises3 1:20:00
  Total13 10:30:10 79.68 128.23 1626
  [1-5]11 10:09:02
averages - weight:76.7kg

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MoTuWeThFrSaSu

Sunday Oct 16, 2016 #

7 AM

Running long 2:00:20 intensity: (5 @0) + (46 @1) + (1:10:50 @2) + (44:14 @3) + (4:25 @4) 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.

Saturday Oct 15, 2016 #

7 AM

Running warm up/down 14:55 intensity: (3 @0) + (36 @1) + (4:59 @2) + (9:17 @3) 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 intensity: (11 @1) + (9 @2) + (44 @3) + (17:02 @4) + (10 @5) 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 intensity: (18 @1) + (13:29 @2) + (13 @3) 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.
10 PM

Stretching & Exercises 5:00 [0]

Friday Oct 14, 2016 #

5 PM

Running 1:05:51 intensity: (1:39 @1) + (58:16 @2) + (5:56 @3) 11.01 km (5:59 / km) +208m 5:28 / km
ahr:126 max:141 weight:77kg shoes: Blue Nike Vomero

Recovery run home from work. Felt tad weary from yesterday and really had to drag myself along last few k.

Thursday Oct 13, 2016 #

12 PM

Running warm up/down 17:16 intensity: (11 @1) + (4:47 @2) + (12:18 @3) 3.48 km (4:58 / km) +3m 4:57 / km
ahr:139 max:151 weight:76kg shoes: Nike FreeRun Distance

Warm up with the boys. Wore my Bulldogs jumper which got a few comments for the positive. Alan was grieving the loss of Sam Mitchell from his Hawks.

Running intervals 21:07 intensity: (12 @1) + (7 @2) + (2:20 @3) + (17:19 @4) + (1:09 @5) 5.09 km (4:09 / km)
ahr:162 max:174 shoes: Nike FreeRun Distance

7 * 2min on, 1min off. Ran well with good turn of speed. Thought I'd had it in rep 5 but pulled through ok. Nice spring day and Reid Oval had dried out reasonably well.

Running warm up/down 11:25 intensity: (6:15 @2) + (5:10 @3) 2.05 km (5:34 / km)
ahr:135 max:141 shoes: Nike FreeRun Distance

7 PM

Stretching & Exercises 1:00:00 [1]

Another Stretch N Flex. Some newbies came along and it was good to see I had improved since I was a newbie.

Wednesday Oct 12, 2016 #

8 AM

Running 1:04:44 intensity: (1:14 @1) + (39:20 @2) + (24:10 @3) 11.59 km (5:35 / km) +188m 5:10 / km
ahr:132 max:147 weight:76kg shoes: Blue Nike Vomero

Run in to work, HR recovery run. Bumped into Brucie in Arboretum and we ran together for a while - pumped Bulldog talk meant HR didn't stay as low as wanted!
1 PM

Cycling 41:36 intensity: (29 @0) + (31:02 @1) + (10:03 @2) + (2 @3) 13.49 km (3:05 / km) +152m 2:55 / km
ahr:99 max:123 shoes: Trek Domane 4.3

My first real attack of the magpie season with one getting a few helmet taps on me near cotter road. Nearly rode into a pole evading it which was the real danger!

Tuesday Oct 11, 2016 #

9 AM

Cycling 32:18 intensity: (19 @0) + (25:34 @1) + (6:22 @2) + (3 @3) 12.75 km (2:32 / km) +84m 2:27 / km
ahr:99 max:125 shoes: Nike LunartempoV2

RITW. Accidentally scared some woman. As is often the case when I go in after school drop off there where walking retirees scattered in 2s and 3s all along the bike path. A group of 3 were slotted in on LHS of bike path but as I got close to passing (Very close) one of them moved over into the RHS of the bike path. I whizzed past close by (OK very close) and possibly induced heart failure (her not me). Ah well - that'll learn her.
C • Bells 13
6 PM

Running intervals 57:27 intensity: (5 @0) + (2:18 @1) + (27:22 @2) + (10:45 @3) + (16:57 @4) 11.62 km (4:57 / km) +172m 4:36 / km
ahr:137 max:164 weight:76.5kg shoes: Nike LunartempoV2

6*800m on 4min cycle on way home. Slightly shorter than usual 1k sets just to do something different. Felt pretty good and seemed to go along snappily.

Monday Oct 10, 2016 #

9 AM

Cycling 30:39 intensity: (7 @0) + (21:56 @1) + (8:33 @2) + (3 @3) 12.61 km (2:26 / km) +84m 2:21 / km
ahr:102 max:124 weight:77.3kg shoes: Trek Domane 4.3

Back on the bike and in to work. Wore spring gear with added warmth and no magpie swoops!
6 PM

Cycling 40:16 [1] 13.29 km (3:02 / km) +130m 2:53 / km
shoes: Trek Domane 4.3

And wished I had my winter gear for ride home. Freezing.
9 PM

Stretching & Exercises 15:00 [0]

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