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Training Log Archive: acejase

In the 7 days ending Oct 29, 2017:

	activity	#	time	miles		km		+m
	Running	5	3:55:31	31.76	(7:25)	51.12	(4:36)	668
	Stretching & Exercises	3	1:05:00
	Cycling	2	1:04:23	15.29	(4:13)	24.61	(2:37)	237
	Total	10	6:04:54	47.06		75.73		905
	[1-5]	8	5:29:54
averages - weight:75.1kg

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Sunday Oct 29, 2017 #

3 PM

Running 1:09:48 14.53 km (4:48 / km) +401m 4:13 / km
ahr:159 max:171 weight:75.5kg shoes: Nike Pegasus 33

Not sure what to classify this run as - not long, too fast to be steady but not fast enough for tempo. Did a lap of Black Mtn with Marty and Philo so pretty quick for me - along power lines, hilly track behind botanic gardens then down road (unfortunately) to bottom of Black mtn. Back up ALJ track, down push bike hill and round bottom of Aranda Hill before I peeled off home and Marty and Philo went back to Martys place. Felt pretty ok although had to work hard up the hills. Marty chose ALJ track as a bit narrow and rocky towards the end which slowed Philo down. Good fun and a few stories so enjoyed.

Saturday Oct 28, 2017 #

6 AM

Running warm up/down 10:55 2.47 km (4:25 / km) +6m 4:22 / km
ahr:143 max:156 shoes: Lunar Racer4 Blue

Off to a Parkrun. Nearest to my hotel was Kamay Parkrun which was on edge of Botany Bay, just north of the airport. Start for this one is 7am so up early and I would've liked to be there. The course is two laps of out and back and a bit convoluted so tried to do a lap to check it out. Was hard to follow with just chalk markings so helpful to do a lap but hopeful someone else to follow.

Running race 18:13 5.07 km (3:36 / km) +30m 3:29 / km
ahr:169 max:177 shoes: Lunar Racer4 Blue

Kamay Parkrun. Pretty clear after 100m I was gonna be out on my own solo at the front. Glad I'd run the lap earlier but still nearly took wrong turns and did so at one point on second lap. Probably went out a bit hard early as first 2 ks pretty quick despite being uphill and bendy. Sub 18 did look possible so pushed on but didn't have much energy in the legs. Made the grass for the sprint finish by sub 18 but the sprint finish was too long and 18.11. 2nd guy 19.40 (?).

Running warm up/down 12:30 2.54 km (4:55 / km) +15m 4:47 / km
ahr:145 max:152 shoes: Lunar Racer4 Blue

Cool down with 2nd and 4th guy. One doing Carcour marathon next week. I had some level of minor celebrity status at the park run due to coming from canberra and big win. Just another day really. ;-)

Friday Oct 27, 2017 #

10 PM

Stretching & Exercises 20:00 [0]

Thursday Oct 26, 2017 #

5 PM

Running warm up/down 17:19 3.7 km (4:41 / km) +16m 4:35 / km
ahr:139 max:148 shoes: Mizuno Sayonara 3

In Sydney at conference at Coogee Beach. Found Coogee Beach oval and then warmed up running to point south of Beach.

Running intervals 16:10 3.32 km (4:52 / km) +2m 4:51 / km
ahr:142 max:159 shoes: Mizuno Sayonara 3

Did 8*1min on 1min off on Coogee Oval. Bit tricky with lots of other users on oval to avoid/run around. Didn’t feel that great, was a bit slow and HR monitor said I was struggling a bit so cut planned 10 back to 8. Think just poor sleep last bit as well as probably some tiredness from training over last week or so.

Running warm up/down 11:22 2.05 km (5:32 / km) +33m 5:07 / km
ahr:129 max:147 shoes: Mizuno Sayonara 3

Cool down up to point north of Coogee on track to Bondi.

10 PM

Stretching & Exercises 15:00 [0]

Wednesday Oct 25, 2017 #

6 AM

Running 32:43 7.01 km (4:40 / km) +54m 4:30 / km
ahr:140 max:149 weight:75.3kg shoes: Nike Pegasus 33

Travelling to Sydney today so up early and only time for shorter run. Over through UC and back.

Tuesday Oct 24, 2017 #

4 PM

Running intervals 46:31 10.42 km (4:28 / km) +110m 4:14 / km
ahr:157 max:175 weight:75.1kg shoes: Mizuno Sayonara 3

20min tempo effort (5.25k/3min49s is) followed by 5 * 30s on 30s off at the Pinnacles. Hard session but seemed to handle ok, especially given Sunday long run. Tried to keep to flatter sections of Pinnacles but still some ups and downs.

6 PM

Stretching & Exercises 30:00 [2]

Another CxWorx class. Was late today so basically did class from in the corridoor as was very packed.

C • Running in a corridoor 2

Monday Oct 23, 2017 #

9 AM

Cycling 27:40 11.9 km (2:19 / km) +104m 2:14 / km
ahr:117 max:139 weight:74.5kg shoes: Trek Domane 4.3

Into work.

7 PM

Cycling 36:43 12.71 km (2:53 / km) +133m 2:45 / km
ahr:106 max:125 shoes: Trek Domane 4.3

Home from work. May have survived swooping season without too much damage.

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