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Training Log Archive: acejase

In the 7 days ending Jan 8, 2017:

activity # timemileskm+m
  Running5 6:36:31 38.06(10:25) 61.26(6:28) 1967
  Stretching & Exercises4 55:00
  Total9 7:31:31 38.06 61.26 1967
  [1-5]5 6:36:30
averages - weight:77.4kg

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Sunday Jan 8, 2017 #

3 PM

Running long 1:55:41 intensity: (2:19 @1) + (45:50 @2) + (42:30 @3) + (25:02 @4) 15.68 km (7:23 / km) +752m 5:57 / km
ahr:140 max:164 shoes: Dark Blue Nike Vomero 11

Long run with RobW. Up Merritts Traverse then back down via Dead Horse Gap. Seemed almost flat compared to the Crackenback route yesterday! Found a good rhythm on the uphill (first hour) and just rolled down in 2nd half. Stepped on a snake at one point but fortunately a little one who was making his escape.

Saturday Jan 7, 2017 #

Note
weight:77.7kg

2 PM

Running warm up/down 11:54 intensity: (6 @1) + (2:52 @2) + (6:17 @3) + (2:39 @4) 1.55 km (7:41 / km) +43m 6:45 / km
ahr:142 max:161 shoes: Saucony Peregrine6

Warming up. Not much room to prance without going excessively uphill.

Running race 28:02 intensity: (8 @2) + (11 @3) + (27:43 @4) 1.89 km (14:52 / km) +544m 6:05 / km
ahr:167 max:171 shoes: Saucony Peregrine6

Crackenback Classic race - 1.8k straight up. Less of a hot field this time although weather definitely hotter. Decided to use the tracks more than last year (route choice is up to you) and pace myself at the start a bit. The former worked well but I think the latter cost me. Was not far behind Ryan Armstrong for first third through trees and then along fire trail. We then cut off up the ski slope and Scotty emerged from a different route. I "ran" past him but immediately paid for it and he walked past me. His power walking was way better than mine and he pulled away. He and I used the road in the latter part as well while the Armstrongs went the ski slope (I think our way was better). Completely buggered by the time hit the final single track and glad to stop. Probably ran less than last year and was 30s slower. 5th place better than last years 9th. It's a stupid race really (in a nice crazy way) and pacing myself was a waste of time - just have to go till your spent and then keep walking! Next year.

Running 1:13:36 intensity: (43:01 @2) + (30:35 @3) 9.86 km (7:28 / km) +89m 7:08 / km
ahr:133 max:152 shoes: Saucony Peregrine6

Ran back via Dead Horse Gap with ALJ. Nice chat. Bit of a blister from crackenback.

Friday Jan 6, 2017 #

Note
weight:77.2kg

10 PM

Stretching & Exercises 5:00 [0]

Thursday Jan 5, 2017 #

6 PM

Running 57:54 [2] 10.9 km (5:19 / km) +218m 4:50 / km
weight:77.2kg shoes: Dark Blue Nike Vomero 11

Run home. Just cruising to save a bit for Crackenback on Saturday and hopefully big training week next week. Plenty of grass seeds in Andy's favourite paddock. Bugger all people around.
10 PM

Stretching & Exercises 20:00 [0]

Wednesday Jan 4, 2017 #

6 AM

Running 59:24 intensity: (1 @0) + (47 @1) + (35:11 @2) + (23:25 @3) 11.07 km (5:22 / km) +200m 4:55 / km
ahr:132 max:144 weight:77.2kg shoes: Dark Blue Nike Vomero 11

Early morning roll round Black Mtn reserve before day home with the kids. Nice to get out early although wasn't that pumped when alarm went off.
10 PM

Stretching & Exercises 10:00 [0]

Tuesday Jan 3, 2017 #

6 AM

Running warm up/down 7:21 intensity: (52 @1) + (6:26 @2) + (3 @3) 1.35 km (5:27 / km) +3m 5:24 / km
ahr:124 max:137 weight:77.8kg shoes: Nike FreeRun Distance

Running intervals 42:39 intensity: (19 @1) + (13:13 @2) + (13:05 @3) + (16:02 @4) 8.98 km (4:45 / km) +117m 4:28 / km
ahr:145 max:166 shoes: Nike FreeRun Distance

5*3min with Gareth and Rob. Grant started with us but his dodgy calves struck early. I was a bit off the G&R pace with legs a bit tired but ran smoothly and felt pretty good.
10 PM

Stretching & Exercises 20:00 [0]

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