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Training Log Archive: acejase

In the 7 days ending Sep 2, 2017:

activity # timemileskm+m
  Running5 3:49:04 32.31(7:05) 52.0(4:24) 256
  Stretching & Exercises3 2:10:00
  Orienteering2 43:56 3.39(12:58) 5.45(8:03) 146
  Cycling1 30:48 3.46(8:54) 5.57(5:32) 69
  Total10 7:13:48 39.16 63.03 471
  [1-5]9 7:03:26
averages - weight:76kg

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Saturday Sep 2, 2017 #

7 AM

Running warm up/down 14:33 intensity: (21 @1) + (1:08 @2) + (12:58 @3) + (6 @4) 3.46 km (4:12 / km) +5m 4:10 / km
ahr:145 max:154 shoes: Mizuno Sayonara 3

Running warm up/down 4:37 intensity: (22 @1) + (1:32 @2) + (2:43 @3) 0.99 km (4:40 / km)
ahr:135 max:152 shoes: Mizuno Sayonara 3

Running race 18:00 intensity: (2 @1) + (13 @2) + (22 @3) + (11:10 @4) + (6:13 @5) 5.04 km (3:34 / km) +4m 3:34 / km
ahr:168 max:176 weight:75.9kg shoes: Mizuno Sayonara 3

Parkrun at LakeG. Started reasonably well, possibly bit fast, behind James Minto. Legs felt pretty relaxed for pace I was going and just tried to keep Jimbo in sight as he slowly pulled away. Knew I was pushing the limit with fast K rates. Dreaded 4th K was hard and slower (obviously - its the dreaded 4th). Looked at watch coming off bridge and knew I was a chance for sub 18. Went as hard as could without spewing. Held spew till crossed line. 18.00! PB for course done so many times and 25s than last run there (not including running with Zoe) a month ago. Pleased. Think core work and speed work paying off.
C • Awesome effort!! 2

Running warm up/down 14:22 intensity: (53 @2) + (12:11 @3) + (1:18 @4) 3.01 km (4:46 / km) +50m 4:25 / km
ahr:148 max:156 shoes: Mizuno Sayonara 3

Run home with Jimbo Minto. Jimbo laughing about my spew and also asking about Thredbo runners week.
10 AM

Cycling 10:28 intensity: (8:57 @1) + (1:27 @2) + (4 @3) 1.98 km (5:18 / km) +24m 4:59 / km
ahr:100 max:120

Ride to O at Aranda with Zoe

Orienteering 22:11 intensity: (5:39 @1) + (16:09 @2) + (23 @3) 2.29 km (9:40 / km) +77m 8:17 / km
ahr:116 max:136 shoes: Pegasus32 BlackWhite

Green Course with usual crew. Bit tricky today with lots of track junction decisions. Fun as always.

Cycling 20:20 intensity: (22 @0) + (19:25 @1) + (32 @2) + (1 @3) 3.59 km (5:40 / km) +45m 5:20 / km
ahr:88 max:116

Ride home via Jammo for a finger bun with Zo.

Friday Sep 1, 2017 #

6 AM

Stretching & Exercises 1:00:00 [1]
weight:76.1kg

Another Flex n Stretch. Extra core work today. Painful.

Thursday Aug 31, 2017 #

12 PM

Running warm up/down 18:34 intensity: (6:24 @2) + (12:10 @3) 4.07 km (4:34 / km) +5m 4:32 / km
ahr:137 max:147 weight:75.8kg shoes: Nike Zoom Elite 9 Green

Warm up with Sam and JaseK

Running intervals 20:05 intensity: (7 @1) + (15 @2) + (8:04 @3) + (11:36 @4) + (3 @5) 4.43 km (4:32 / km)
ahr:155 max:172 shoes: Nike Zoom Elite 9 Green

10 * 1min on 1min off with big group today, including poli Andrew Leigh who joined. Plenty of banter. Felt pretty good and ran strong to the end. K rate on last sub 3min ks. Kept with Leaney pretty much.

Running warm up/down 11:28 intensity: (5 @1) + (3:25 @2) + (7:58 @3) 2.39 km (4:48 / km) +4m 4:46 / km
ahr:138 max:148 shoes: Nike Zoom Elite 9 Green

Cool down mostly with Marty and Leaney.

Wednesday Aug 30, 2017 #

6 AM

Stretching & Exercises 1:00:00 [1]

Flex N Stretch with only 2 of us there. Nowhere to hide so got quite a few 'tips' on how to do things. Luckily other person in class equally unco so got her share of the tips.
9 AM

Running 44:01 intensity: (57 @1) + (2:26 @2) + (40:38 @3) 10.14 km (4:20 / km) +30m 4:17 / km
ahr:141 max:150 shoes: Pegasus32 BlackWhite

Run round East Basin of Lake from Kingston. Cruised along nicely. Wanted to do more but not enough time. Pleased to get in a mid morning weekday run though.

Tuesday Aug 29, 2017 #

4 PM

Running intervals 36:45 intensity: (21 @1) + (3:12 @2) + (13:08 @3) + (17:39 @4) + (2:25 @5) 8.46 km (4:21 / km) +11m 4:19 / km
ahr:153 max:174 weight:76.2kg shoes: Mizuno Sayonara 3

Ballet intervals around Aranda Oval today as Abby home sick (i.e. not at ballet) so had cramped time. Did 5 * 1km, 3.35, 3.34, 3.35, 3,39, 3.41 with 1min rests. Found it hard to keep pace but good training session.

Monday Aug 28, 2017 #

11 AM

Running 46:39 intensity: (57 @1) + (6:28 @2) + (39:14 @3) 10.01 km (4:40 / km) +148m 4:20 / km
ahr:141 max:151 shoes: Pegasus32 BlackWhite

Took morning off in anticipation of O and house clean up, neither of which ended up being too bad. Did start this run by running OACT laptop and some maps to the office before running down to Aranda Snow Gums site and back up hill through Black Mtn reserve. Checked out a few control sites and other than some trampled grass all seemed fine. Legs felt pretty good running after not much running on weekend.
11 PM

Stretching & Exercises 10:00 [0]

Sunday Aug 27, 2017 #

7 AM

Orienteering 21:45 intensity: (1:46 @1) + (13:15 @2) + (6:44 @3) 3.16 km (6:53 / km) +69m 6:12 / km
ahr:129 max:153 shoes: Saucony Peregrine6

Turning units on at Aranda NOL event.
C • Great work Jase 7

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