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Training Log Archive: acejase

In the 7 days ending Jun 18, 2017:

	activity	#	time	miles		km		+m
	Running	5	5:03:01	40.77	(7:26)	65.62	(4:37)	491
	Orienteering	2	2:08:59	8.03	(16:04)	12.91	(9:59)	143
	Stretching & Exercises	3	1:20:00
	Total	10	8:32:00	48.8		78.53		634
	[1-5]	8	8:11:48
averages - weight:77kg

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Sunday Jun 18, 2017 #

10 AM

Orienteering 1:48:13 10.01 km (10:49 / km) +115m 10:13 / km
ahr:103 max:142 weight:76.1kg shoes: Saucony Peregrine6

Course setting round Aranda. Slow but needed to get some time out on map to progress setting.

Saturday Jun 17, 2017 #

10 AM

Orienteering 15:32 [1] 2.04 km (7:38 / km) +14m 7:23 / km
weight:76.6kg shoes: Nike Vomero10

Following kids round Green course at Commonwealth Park. Great fun.

Orienteering 5:14 [1] 0.87 km (6:02 / km) +14m 5:35 / km
shoes: Nike Vomero10

Kids wanted to do Blue course as well! Just jogged out to make sure they got back in time for map mates presentation.

1 PM

Running intervals 1:28:27 20.11 km (4:24 / km) +86m 4:18 / km
ahr:155 max:176 shoes: Nike Zoom Elite 9 Green

Epic training session w Marty. Has asked him for a half marathon sessions a few weeks ago and we finally got the time to go out and do what he suggested. Plan was a lap of LakeG (7.1k) at 3hr marathon pace (4min15s) and then lap in sub80 half marathon pace (3min45s). No rest in between. Marty was planning to run with me for first lap but then faster for 2nd lap.
As should've been anticipated running w Marty the first lap was faster than 4min15s. Felt very cruisy and we chatted the whole way although maybe I was less chatty towards end of the lap. Did the lap in 4min07s average (28.34 for the lap).
2nd lap was harder than hoped from the start. Marty headed off ahead doing 3min15s. Lap wasn't helped by what Marty called "the bogey km" beside John Knight Park that is well treed, lots of walkers and a bit windy and always seems to slow the k average down on the watch. Was working a bit hard to hold the 3min45s and up onto each bridge saw the k rate drop back a second or two. Pushed hard over last k to try and get average back down to 3min45 but was fairly ragged and ended with 3min49s k average (26.35 - PB for the lap including races).
Great session, training. Good of Marty to do session with me as obviously slow for him.

C • kudos 2

Friday Jun 16, 2017 #

Note
weight:76.9kg

Thursday Jun 15, 2017 #

12 PM

Running 54:22 12.24 km (4:27 / km) +22m 4:24 / km
ahr:144 max:155 weight:77.4kg shoes: Pegasus32 BlackWhite

Laps, mostly with Marty, at Reid while big group did session. Heard plenty of stories about O on weekend.

Wednesday Jun 14, 2017 #

6 AM

Stretching & Exercises 1:00:00 [1]

Flex n Stretch. Flipping cold. No fog on walk to class at 6.30am but pea soup on way back at 7.30am. Go figure.

9 AM

Running intervals 1:09:18 15.09 km (4:35 / km) +117m 4:25 / km
ahr:144 max:167 shoes: Mizuno Sayonara 3

20mins at threshold (3min48s ks), 2mins rest then 5*30s on 30s off. Threshold was hard going although pace was manageable. Lost a bit of focus in 30s efforts due to tiredness. Good session on commute to work.

10 PM

Stretching & Exercises 10:00 [0]

Rolling

Tuesday Jun 13, 2017 #

4 PM

Running 41:02 7.53 km (5:27 / km) +187m 4:51 / km
ahr:133 max:153 weight:77.9kg shoes: Pegasus32 BlackWhite

Run from ballet. Back to home to get headphones and then listened to a podcast for rest of run. Back up over Mt Painter for some lovely setting sun views.

Monday Jun 12, 2017 #

4 PM

Running intervals 49:52 10.65 km (4:41 / km) +80m 4:31 / km
ahr:138 max:165 shoes: Mizuno Sayonara 3

Back in the berra so headed out just before dark and did Mona fartlek round LakeG. Left it a little late as last half was a bit too dark. Felt good and managed 5.1k Mizuno's were nice.

9 PM

Stretching & Exercises 10:00 [0]

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