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Training Log Archive: acejase

In the 7 days ending Oct 30, 2016:

	activity	#	time	miles		km		+m
	Running	5	5:00:55	35.46	(8:29)	57.06	(5:16)	760
	Stretching & Exercises	4	2:15:00
	Cycling	2	1:09:36	15.82	(4:24)	25.46	(2:44)	234
	Total	11	8:25:31	51.28		82.53		993
	[1-5]	8	7:10:29
averages - weight:77.2kg

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Sunday Oct 30, 2016 #

10 AM

Running 37:06 6.59 km (5:38 / km) +55m 5:24 / km
ahr:123 max:142 shoes: Blue Nike Vomero

We went North today planning to run round Lake Durras. But the tide was too far in to get to the other side at the mouth and there were no tracks to be found in the other direction (west along the southern shore). Shep tried to lead us on a track into a "snake infested death zone" as he described it but promptly rolled his ankle so we took that as a sign and headed back out. Found some paths around the back of our camp ground and stumbled across a secret spy tower so if this is the last ever entry on my AP you'll know why.

10 PM

Stretching & Exercises 20:00 [0]

Saturday Oct 29, 2016 #

1 PM

Running long 1:43:57 21.17 km (4:55 / km) +353m 4:32 / km
ahr:142 max:166 shoes: Blue Nike Vomero

Down the Coast, South Durras to be exact, with Jo and Shep. Shep and I ran from camp ground to North Head and back. Got some tips from an old fella as we ran into the NP on a beach to run down too to be able to run along the Coast but that track turned into a swamp so we just stuck to the road (firetrail). Good run at reasonable clip. Felt good.

Friday Oct 28, 2016 #

Note
weight:76.8kg

Thursday Oct 27, 2016 #

12 PM

Running 53:59 11.88 km (4:33 / km) +15m 4:31 / km
ahr:145 max:155 weight:77.3kg shoes: Blue Nike Vomero

Went to Reid Oval ints even though no intention of doing ints. Beautiful spring day and did laps while boys did their ints. Better again from yesterday but still some grief in right calf.

10 PM

Stretching & Exercises 30:00 [0]

crab walks and calf stuff.

Wednesday Oct 26, 2016 #

6 AM

Stretching & Exercises 1:00:00 [1]
weight:77.3kg

Flex n Stretch at Aranda Shops. New floorboards in corridor. First class where warm enough outside that I got sweaty and slippy hands - not good for someone who can barely do downward dog anyway.

4 PM

Running 39:15 6.99 km (5:37 / km) +158m 5:03 / km
ahr:131 max:146 shoes: Blue Nike Vomero

Run over to Pinnacles during ballet. Less hobbly than yesterday but most of the problem associated with right calf, especially going downhill. Stopped for a few stretches. Will be ok just needs a few more days.

9 PM

Stretching & Exercises 25:00 [0]

Calf stretching, massaging and crab walks for glutes.

Tuesday Oct 25, 2016 #

8 AM

Running 1:06:38 10.43 km (6:23 / km) +179m 5:53 / km
ahr:122 max:137 weight:77.5kg shoes: Blue Nike Vomero

Run in to work. Slow and hobbly. Downhills particularly unpleasant.

Monday Oct 24, 2016 #

9 AM

Cycling 31:33 12.75 km (2:28 / km) +87m 2:24 / km
ahr:101 max:124 shoes: Trek Domane 4.3

ITW

6 PM

Cycling 38:03 12.72 km (3:00 / km) +147m 2:50 / km
ahr:98 max:118 weight:77.3kg shoes: Trek Domane 4.3

HFW in some sort of warmth.

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