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Training Log Archive: acejase

In the 7 days ending Apr 23, 2017:

	activity	#	time	miles		km		+m
	Running	6	5:45:56	44.6	(7:45)	71.78	(4:49)	774
	Stretching & Exercises	6	3:15:00
	Cycling	2	1:15:09	16.84	(4:28)	27.1	(2:46)	238
	Total	14	10:16:05	61.44		98.88		1012
	[1-5]	8	7:00:10
averages - weight:78.3kg

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Sunday Apr 23, 2017 #

7 AM

Running long 1:46:03 22.01 km (4:49 / km) +377m 4:26 / km
ahr:146 max:160 weight:77.6kg shoes: Dark Blue Nike Vomero 11

Long run with Marty round the Kama loop. We both had timelines so idea was to keep it to 90mins for him (I ran to his place first). Could feel yesterdays hard race in the legs from the start and they were just tired. It was only afterwards that I noticed we were doing 4min20s along the pipeline which also wouldn't have helped. Really good run for me to be pushed along on tired legs.

9 PM

Stretching & Exercises 30:00 [0]

Saturday Apr 22, 2017 #

7 AM

Running warm up/down 17:56 3.83 km (4:41 / km)
ahr:137 max:151 weight:77.8kg shoes: Nike Zoom Elite 9 Green

Went up to Gungahlin to see if could crack 18 for Parkrun. Met Sam at 730 and we warmed up round the lake.

Running race 18:03 5.01 km (3:36 / km) +2m 3:36 / km
ahr:167 max:175 shoes: Nike Zoom Elite 9 Green

Gungahlin ParkRun. Sam, who goes under 17 for Parkrun, came up to help me try to get under 18. He had run Double Mt Tennant yesterday so wasn't fussed about his own time. Start was weird with everyone talking and then some guy popped out and said go - bit of a surprise. Then as we took off some guy with a pram came in from the side and was in front of us/beside us running well above his capacity - annoying. Got round him and for a little while set off after Daudi Somi and Chappy who were there. Think I was a bit keen as soon realised I was running above my capacity! Sam beside me and very quick first k in 3.29. Tried to find a good rhythm and not use too many pennies although maybe it was too late for that and after all I was going for it. Held my form through the middle k's although 4th was a bit slower than wanted. Last k was hard, as you'd expect, and a glance at watch with about 500m to go thought would make under 18 no probs. Was further than I thought and I had tightened up by now. Disappointed to be 18.02 but shouldn't be as fastest time in a while (2 years?). Also number of people, walkers, prams etc on course meant expected Gungahlin course distance of 4.9k was actually over 5k. Great fun to have had a crack and next time need to be a little more conservative in first k as normally am.

Running warm up/down 22:57 4.76 km (4:49 / km) +3m 4:48 / km
ahr:139 max:148 shoes: Dark Blue Nike Vomero 11

Lap of lake with Sam. Marty doing fartlek round lake so zoomed past every now and then.

6 PM

Stretching & Exercises 45:00 [0]

Friday Apr 21, 2017 #

8 AM

Cycling 31:47 13.57 km (2:21 / km) +94m 2:16 / km
ahr:111 max:133 weight:78.2kg shoes: Trek Domane 4.3

Been a while since on the bike. Nice.

6 PM

Cycling 43:22 13.52 km (3:12 / km) +144m 3:03 / km
ahr:93 max:118 shoes: Trek Domane 4.3

Home in the dark.

Thursday Apr 20, 2017 #

Stretching & Exercises 25:00 [0]

5 PM

Running 37:35 7.7 km (4:53 / km) +105m 4:34 / km
ahr:135 max:149 weight:78.6kg shoes: Blue Nike Vomero

Cruise round old concrete path loop except through edge of Jamma rather than Dexter St to decrease road crossing. Heel improved again.

Wednesday Apr 19, 2017 #

Stretching & Exercises 40:00 [0]

5 PM

Running warm up/down 10:16 2.03 km (5:04 / km) +30m 4:43 / km
ahr:129 max:136 weight:78.8kg shoes: Dark Blue Nike Vomero 11

Home with kids and ducked out the door as soon as Belinda home to run in the fading light. Heel sore but not as bad as yesterday.

Running intervals 20:17 4.55 km (4:28 / km) +8m 4:25 / km
ahr:149 max:161 shoes: Nike Zoom Elite 9 Green

10*1min on 1min off on Aranda Ovals. Lights on both playing fields so early evening darkness not a problem. What was a problem was a blue heeler dog being chased by 2 kids and the Dad who couldn't get it to come back. Ran at me mid 3rd effort growling and then again in the 4th which I had to stop. Was going round for the 5th and there it was again, this time on the leash with the Dad walking the crap out of the poor dog in front of the kids. Great. Session went ok otherwise.

Running warm up/down 18:40 3.43 km (5:27 / km) +10m 5:22 / km
ahr:131 max:139 shoes: Dark Blue Nike Vomero 11

Laps under the Aranda light towers cooling down. Got chased and stopped by another dog - not my night for the dogs.

Tuesday Apr 18, 2017 #

6 AM

Running 54:57 10.4 km (5:17 / km) +186m 4:51 / km
ahr:134 max:152 weight:78.5kg shoes: Dark Blue Nike Vomero 11

Body feeling a bit sore yesterday I think from all the driving so decided no intervals today just run. Heel very sore for first km today after another day of driving yesterday but warmed up after a km. Ran through Black Mtn Reserve and then out and back along Bruce and O'Connor Ridges. Nice to get it done before day at home for school holidays.

4 PM

Stretching & Exercises 45:00 [0]

Monday Apr 17, 2017 #

8 AM

Running 39:12 8.06 km (4:52 / km) +53m 4:43 / km
ahr:134 max:147 shoes: Dark Blue Nike Vomero 11

Belinda doing a long ride today and then the drive home so just did an out and back along the (very quiet) road into Wandi. Lots of bulging apple trees and plenty of other walkers/joggers out in the beautiful Autumn morning.

8 PM

Stretching & Exercises 10:00 [0]

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