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Training Log Archive: acejase

In the 7 days ending Nov 6, 2016:

activity # timemileskm+m
  Running6 6:33:32 48.44(8:07) 77.96(5:03) 938
  Stretching & Exercises6 1:45:00
  Cycling2 1:03:51 15.3(4:10) 24.63(2:36) 240
  Total14 9:22:23 63.74 102.58 1178
  [1-5]10 8:57:02
averages - weight:77.1kg

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MoTuWeThFrSaSu

Sunday Nov 6, 2016 #

9 AM

Running race 7:26 intensity: (25 @1) + (1:59 @2) + (5:02 @3) 1.57 km (4:43 / km) +14m 4:31 / km
ahr:135 max:148 shoes: Blue Nike Vomero

Mini-jog with Zoe. Couldn't keep up for most of it, finally regathering her on last hill. 30s faster than last time she did it and first girl. Impressive - she's got Belinda's determination.
C • Determination 2

Running long 16:32 intensity: (18 @1) + (5:21 @2) + (10:53 @3) 3.63 km (4:33 / km) +14m 4:28 / km
ahr:136 max:144 weight:77.1kg shoes: Blue Nike Vomero

Post Mini-jog long run. Stopped for loo break at Yacht Club and accidentally saved the run. Dough....so.....

Running long 1:48:56 intensity: (10 @1) + (7:06 @2) + (1:38:22 @3) + (3:18 @4) 22.61 km (4:49 / km) +206m 4:36 / km
ahr:143 max:160 shoes: Blue Nike Vomero

Rest of long run is timed here. Round east end of Lake passed Fyshwick. Getting a little weary at Boathouse so started listening to podcaster highlights from Bulldogs finals campaign which saw me re-up the effort. Past triple-tri and got a wave from Cathy H as she whizzed past on her mtb. Bumped in to Birthday Boy Frogga as trudged up Aranda Hill so he was kind enough to turn round and run back to Aranda Shops with me. Good long run at decent pace as desired.

Saturday Nov 5, 2016 #

7 AM

Running 57:37 intensity: (1:06 @1) + (46:59 @2) + (9:32 @3) 9.74 km (5:55 / km) +195m 5:22 / km
ahr:127 max:150 weight:77.4kg shoes: Blue Nike Vomero

Blob run with Frogga, RobW and Candyman. RobW regaled us with stories of his travels to the himalayas. May have to change his nickname to Sherpa.
10 PM

Stretching & Exercises 10:00 [0]

Friday Nov 4, 2016 #

6 PM

Running 59:40 intensity: (1:00 @1) + (25:25 @2) + (33:15 @3) 11.08 km (5:23 / km) +210m 4:55 / km
ahr:134 max:148 weight:77.3kg shoes: Salomon Sense Pro Green

Recovery run home from work although headed up above 70% chatting to Vince Craig (who was on his bike) up Aranda Hill. Also ran in Salomons to see if they contributed to soreness at Majura 2 Peaks - I think they did as finished what was a very casual run with sore shins and to a lesser extend quads.
10 PM

Stretching & Exercises 5:00 [0]

Thursday Nov 3, 2016 #

12 PM

Running warm up/down 11:38 intensity: (22 @1) + (4:50 @2) + (6:26 @3) 2.5 km (4:39 / km) +6m 4:36 / km
ahr:135 max:147 weight:76.8kg shoes: Nike FreeRun Distance

Parked at Lonsdale St as bit of an experiment for warm up.

Running intervals 20:10 intensity: (16 @1) + (33 @2) + (5:56 @3) + (12:57 @4) + (28 @5) 4.27 km (4:44 / km)
ahr:156 max:174 shoes: Nike FreeRun Distance

10* 1min on/1 min off with industry boys. Pretty solid pace. Behind Leaney who's improving but ahead of Sam who was getting over being sick. Beautiful spring day which was nice after some of the crap cold spring days we've had.

Running warm up/down 12:44 intensity: (33 @2) + (12:11 @3) 2.49 km (5:07 / km) +2m 5:06 / km
ahr:144 max:151 shoes: Nike FreeRun Distance

Back to Lonsdale St.
10 PM

Stretching & Exercises 5:00 [0]

Wednesday Nov 2, 2016 #

6 AM

Stretching & Exercises 1:00:00 [1]
weight:77.2kg

Flex n Stretch. Class packed. Almost fell over doing downward dog it was so difficult.
C • Moisten your hands 2
4 PM

Running 43:33 intensity: (1 @0) + (42 @1) + (27:13 @2) + (15:37 @3) 8.05 km (5:25 / km) +164m 4:55 / km
ahr:132 max:144 shoes: Blue Nike Vomero

Recovery 70%HR over to Pinnacles. Running quicker still under 70% although a bit more difficult when you try a different loop and go along some roller coaster hills. Nice for running in restricted time during girls ballet class.
9 PM

Stretching & Exercises 20:00 [1]

Tuesday Nov 1, 2016 #

8 AM

Running tempo 55:16 intensity: (22 @1) + (11:38 @2) + (18:34 @3) + (24:42 @4) 12.02 km (4:36 / km) +127m 4:22 / km
ahr:148 max:168 weight:77kg shoes: Nike FreeRun Distance

Run in to work with 20min at threshold (5.32k), 2min rest and then 5*30s on, 30s off. Threshold was pretty good. Didn't have much for 30s efforts but did em. Had sore calves during the 30s efforts which i think were back related. All good and certainly earnt my Cup Day lunch.

Monday Oct 31, 2016 #

9 AM

Cycling 28:23 intensity: (10 @0) + (19:36 @1) + (8:34 @2) + (3 @3) 11.93 km (2:23 / km) +104m 2:17 / km
ahr:102 max:122 shoes: Trek Domane 4.3

ITW. Full of beans on the bike.
7 PM

Cycling 35:28 intensity: (10 @0) + (21:09 @1) + (14:08 @2) + (1 @3) 12.69 km (2:48 / km) +136m 2:39 / km
ahr:104 max:123 shoes: Trek Domane 4.3

Home again. Less beans.
10 PM

Stretching & Exercises 5:00 [0]

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