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Training Log Archive: acejase

In the 7 days ending Nov 27, 2016:

activity # timemileskm+m
  Running5 6:11:18 42.86(8:40) 68.98(5:23) 1077
  Cycling4 2:37:13 33.5(4:42) 53.91(2:55) 492
  Stretching & Exercises3 1:25:00
  Total12 10:13:31 76.36 122.89 1569
  [1-5]10 9:46:26
averages - weight:77.7kg

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MoTuWeThFrSaSu

Sunday Nov 27, 2016 #

4 PM

Running long 2:40:47 intensity: (1:53 @1) + (1:08:33 @2) + (1:30:09 @3) + (12 @4) 28.01 km (5:44 / km) +782m 5:02 / km
ahr:135 max:154 weight:77.7kg shoes: Blue Nike Vomero

Family requirements (its ballet rehearsal season) meant I was running late in the day today. Ran from Allisons in Hughes up over Red Hill, Capital Hill, round the edge of the lake to Anzac Pde then up Ainslie. Pretty warm and I was pleased for the drink at top of Ainslie. Down Ainslie and over Hackett Hill. I had planned Majura but realised that would be too long so headed down through usual car park and stopped at Hackett Shops for a drink - ended up just buying a water. Was a bit dehydrated by now but kept a reasonable rhythm as ran pretty straight across the flatlands of Lyneham etc to home. Good run solo.
To prove what an AFL tragic I am I ran the whole way totally absorbed listening to the podcast replay of the AFL Draft which was held Friday night. Tragic.
10 PM

Stretching & Exercises 10:00 [0]

Saturday Nov 26, 2016 #

7 AM

Running warm up/down 18:54 intensity: (48 @1) + (14:00 @2) + (4:06 @3) 3.8 km (4:58 / km) +3m 4:57 / km
ahr:129 max:140 weight:77.5kg shoes: Nike FreeRun Distance

Slightly longer run down to Parkrun.

Running tempo 20:05 intensity: (10 @1) + (22 @2) + (5:54 @3) + (13:39 @4) 5.07 km (3:58 / km) +3m 3:57 / km
ahr:156 max:168 shoes: Nike FreeRun Distance

LakeG Parkrun. The idea was to cruise through in 22-23mins, maybe running with James Minto who was doing the same. But we went at 4s for first 1.5k before he dropped back to run with his wife. Then ran with short Dave for a while before he had a shoe lace blow out so ended up loping after MissJones who was going for sub 20 I thought. Caught her before Didhams Close and we ran together the rest of the way. Impressive last k from Miss Jones to get 19.59 on her watch (but 20.00 on Park run official time :( ). Felt good to be running quick without going flat out.

Running warm up/down 25:09 intensity: (12 @1) + (21:23 @2) + (3:34 @3) 4.2 km (5:59 / km) +66m 5:33 / km
ahr:129 max:141 shoes: Nike FreeRun Distance

Longer run home with MissJones and ALJ who had also made an appearance. Great to see them both down at Parkrun.

Friday Nov 25, 2016 #

Note
weight:76.7kg

6 PM

Cycling 41:33 intensity: (28 @0) + (36:59 @1) + (3:59 @2) + (7 @3) 13.18 km (3:09 / km) +154m 2:59 / km
ahr:94 max:120 shoes: Trek Domane 4.3

Another busy day at work before heading home.

Thursday Nov 24, 2016 #

12 PM

Running 57:06 intensity: (45 @1) + (11:02 @2) + (45:19 @3) 12.46 km (4:35 / km) +3m 4:35 / km
ahr:138 max:151 weight:77.8kg shoes: Nike LunartempoV2

Thought doing intervals would be a bit soon after Sunday so did laps with other boys in similar boat - Marty, Jimbo, Geoff and Sam for last few. Feeling pretty ok.

Wednesday Nov 23, 2016 #

Stretching & Exercises 1:00:00 [1]
weight:77.6kg

Instructor away last week but back this week so back to Flex n Stretch. Core abs knew I'd not been for a fortnight!
4 PM

Running 40:23 intensity: (1 @0) + (1:20 @1) + (29:48 @2) + (9:14 @3) 6.47 km (6:14 / km) +171m 5:31 / km
ahr:128 max:144 shoes: Blue Nike Vomero

More recovery, this time during ballet. Got an entry in the ballot for 6FT Track so better keep training. :)
C • Got an entry in the ballet for 6FT Track 2

Tuesday Nov 22, 2016 #

9 AM

Cycling 33:36 intensity: (41 @0) + (31:39 @1) + (1:16 @2) 13.58 km (2:28 / km) +95m 2:23 / km
ahr:93 max:112 weight:78.6kg shoes: Trek Domane 4.3

ITW. Hot. Started works on cotter road bridge duplication where bike path goes underneath it so could be revised route soon.
6 PM

Running 48:54 intensity: (42 @1) + (47:17 @2) + (55 @3) 8.97 km (5:27 / km) +49m 5:19 / km
ahr:129 max:138 shoes: Blue Nike Vomero

Run to meet BA at Black Mtn Peninsula where she was volunteering for XC. Very slow plod along bike path but again no sore spots so thats good. Starting to remember about running in the heat!

Monday Nov 21, 2016 #

9 AM

Cycling 37:46 intensity: (35:56 @1) + (1:50 @2) 13.48 km (2:48 / km) +100m 2:42 / km
ahr:95 max:115 weight:78.3kg shoes: Trek Domane 4.3

ITW. Tired legs but not sore - thats good. Feel like pulled up much better than after Two peaks.
7 PM

Cycling 44:18 intensity: (55 @0) + (40:50 @1) + (2:31 @2) + (2 @3) 13.67 km (3:14 / km) +143m 3:05 / km
ahr:93 max:116 shoes: Trek Domane 4.3

Late home.
10 PM

Stretching & Exercises 15:00 [0]

that was painful.

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