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Training Log Archive: acejase

In the 7 days ending Oct 4, 2017:

activity # timemileskm+m
  Running7 6:16:29 47.95(7:51) 77.17(4:53) 908
  Stretching & Exercises4 2:35:00
  Total11 8:51:29 47.95 77.17 908
  [1-5]9 8:16:17
averages - weight:76.1kg

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Wednesday Oct 4, 2017 #

6 AM

Stretching & Exercises 1:00:00 [1]

Flex N stretch and it turned out last class with long time teacher and runner Shiree. She'd said she was leaving in November and seems as though they found someone to take the class so hurried her out of there. She is going to a rival 'firm'. New teacher sat in on class and is apparently a yoga instructor. This may be bad - downward dog requirements may increase...
C • Dog 4
8 AM

Running 52:40 intensity: (26 @1) + (12:33 @2) + (39:41 @3) 10.67 km (4:56 / km) +173m 4:34 / km
ahr:140 max:150 weight:76kg shoes: Pegasus32 BlackWhite

Run into work. Balmy morning. Legs a bit tired.
11 PM

Stretching & Exercises 5:00 [0]

Glute stuff not done this morning.

Tuesday Oct 3, 2017 #

1 PM

Running 49:14 intensity: (8 @0) + (28 @1) + (4:35 @2) + (44:03 @3) 11.27 km (4:22 / km) +50m 4:16 / km
ahr:145 max:152 weight:76.1kg shoes: Pegasus32 BlackWhite

Bit weary so decided on just a run rather than usual intervals. Half way between work and UC stopped near Questacon and did a lap of East Basin. Trundled along ok and warmest I've run in since Noosa. Got quite a fright over near Canoe club stopping dead in my tracks for a decent size black snake on the path. He didn't look too pleased and angrily huffed off into the grass and I was able to continue on my way.

Monday Oct 2, 2017 #

2 PM

Running 56:19 intensity: (38 @1) + (17:39 @2) + (38:02 @3) 9.53 km (5:55 / km) +233m 5:16 / km
ahr:138 max:153 shoes: Salomon Sense Pro Green

Came home from Melbourne via Thredbo (as you do). Beautiful day in the snow with the kids with not many people around and enough snow and operating chairlifts to keep us snow sightseers happy. I even got time for a run up to Dead Horse Gap and back. Do this run often in summer and was great doing it on the tail end of snow season. Plenty of snow across the track and sections although where there was no snow it was probably less muddy than summer. Even had time to run up the road to Dividing Range at end. Glorious.

Sunday Oct 1, 2017 #

7 AM

Running long 1:40:27 intensity: (3 @0) + (1:07 @1) + (1:14:33 @2) + (24:44 @3) 20.01 km (5:01 / km) +267m 4:42 / km
ahr:131 max:142 shoes: Pegasus32 BlackWhite

Up early although Daylights savings change meant didn't spring out of bed. Did usual loop from my parents over to main yarra trail and back through westerfolds. Legs felt a bit pounded so planned 25k got dropped back to 20k.Was best for family dynamics anyway. Great to see happy Tigers supporters everywhere.
8 PM

Stretching & Exercises 30:00 [0]

In dodgy caravan park in Cooryong on way to mountains. Not much to do once girls in bed but exercises so got through a few while watching James Bond movie on 9GEM. Didn't realise such a channel existed.

Saturday Sep 30, 2017 #

8 AM

Running warm up/down 12:01 intensity: (16 @1) + (2:59 @2) + (8:32 @3) + (14 @4) 2.59 km (4:39 / km) +19m 4:29 / km
ahr:139 max:154 shoes: Mizuno Sayonara 3

In Melbourne and wasn't doing park run as plan was for Zoe and Belinda too. But Zoe woke up a bit off colour so I got the late call up. Shorter warm up time as a result and back felt a bit stiff from last nights drive.

Running race 18:19 intensity: (1 @1) + (13 @2) + (25 @3) + (17:40 @4) 4.98 km (3:41 / km) +54m 3:29 / km
ahr:165 max:171 shoes: Mizuno Sayonara 3

Westerfolds Parkrun. Steep course and windy today, particularly headwind in 2nd k which is flat and normally 'make time' on it. Some young whippersnapper took off at start and showed some form. However passed him at 1k and he was blowing like a steam train and losing all form. On my own from there and into aforementioned headwind. 3rd and particularly 4th k are very uphill and I seemed to push on fairly well. Concentrated on really moving down big hill from rangers hut in 5th k and felt much more in control than usual - extra core strength work at flex? Much to my surprise official time 18.15 (finish line was a bit hazy so stopped watch late for 18.19) which when I looked it up was 20s faster than PB for here. Very surprising as thought pretty solid PB for me. Walked round with a strut for rest of day even if noone else knew why. ;-)

Running warm up/down 11:52 intensity: (58 @2) + (10:54 @3) 2.58 km (4:36 / km) +18m 4:27 / km
ahr:142 max:150 shoes: Mizuno Sayonara 3

Longer warm down to cater for strut time. Not that anyone else knew.

Friday Sep 29, 2017 #

6 AM

Stretching & Exercises 1:00:00 [1]
weight:76.5kg

Flex.

Thursday Sep 28, 2017 #

7 AM

Running intervals 41:27 intensity: (1 @0) + (1:40 @1) + (20:29 @2) + (19:17 @3) 8.53 km (4:51 / km) +39m 4:45 / km
ahr:134 max:153 weight:75.6kg shoes: Mizuno Sayonara 3

Week all over the place this week and wasn't going to be able to go to Reid intervals. Instead up at 6.30 and did 10*1min on off solo around Aranda Ovals. Felt very sluggish which mustve in part been to early morning. Got a bit better after first few efforts.
6 PM

Running 34:10 intensity: (1:01 @1) + (18:18 @2) + (14:51 @3) 7.02 km (4:52 / km) +55m 4:41 / km
ahr:133 max:141 shoes: Pegasus32 BlackWhite

Swings and roundabouts - got an early mark today so went out for a second trot. Getting used to running in non-freezing conditions!

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