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Training Log Archive: acejase

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Running5 5:22:02 41.6(7:44) 66.95(4:49) 1024
  Stretching & Exercises2 1:30:00
  Total7 6:52:02 41.6 66.95 1024
averages - weight:75.1kg

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Sunday Nov 12, 2017 #

9 AM

Running long 1:45:05 intensity: (25 @1) + (21:26 @2) + (1:17:35 @3) + (5:39 @4) 20.33 km (5:10 / km) +441m 4:40 / km
ahr:141 max:165 weight:75.7kg shoes: Nike Pegasus 33

Long run with Frogga and Candyman. Over through Gossan, length of Lyneham and O'Connor Ridge and then back around through Black Mtn to Botanic Gardens and ALJ track. Then through Kanagaroo Paddocks to check out Zaf party location before running down to Jammo and newsagent to get to 20k. Could definitely feel yesterday in the legs but able to roll along ok.

Saturday Nov 11, 2017 #

12 PM

Stretching & Exercises 1:00:00 [1]

Tried Body Balance class at CISAC. Less full on strength than cxworx but more back stretches and flexibility which was good.
3 PM

Running intervals 18:40 intensity: (32 @1) + (2:06 @2) + (16:02 @3) 3.95 km (4:44 / km) +60m 4:24 / km
ahr:140 max:152 shoes: Mizuno Sayonara 3

Intervals and a big turn out in the rain - Marty, RobW, Frogga, Fatrat and Candyman. Marty plan was 3 * 'Carty Hills' which was apparently a 2.1k circuit on Black Mtn underneath power lines. Cool down was a jog down the concrete path which took about 2mins30.

Running intervals 31:10 intensity: (9 @1) + (55 @2) + (5:05 @3) + (23:28 @4) + (1:33 @5) 7.39 km (4:13 / km) +151m 3:49 / km
ahr:162 max:173 shoes: Nike Zoom Elite 9 Green

3 * Carty Hills - 7.55, 8.04, 8.05. Ran with Frogga most of the way toe-to-toe although he got me by 5s or so on the last. Such a long interval and felt like I had a fairly even effort across the 3 intervals. Happy with evenness of times.

Running warm up/down 19:33 intensity: (1:09 @2) + (18:24 @3) 3.67 km (5:20 / km) +45m 5:02 / km
ahr:142 max:151 shoes: Nike Zoom Elite 9 Green

Cool down with Marty, Candyman and Frogga. All agreed tough session for us old men!

Friday Nov 10, 2017 #

Note
weight:75kg (rest day)

Enforced rest day as didn't have time to ride.

Thursday Nov 9, 2017 #

12 PM

Running warm up/down 19:45 intensity: (48 @1) + (4:52 @2) + (14:05 @3) 4.26 km (4:38 / km) +10m 4:35 / km
ahr:136 max:144 weight:74.7kg shoes: Nike Zoom Elite 9 Green

Warm up with Sam. Warm day.

Running intervals 28:33 intensity: (10 @1) + (3:22 @2) + (7:26 @3) + (17:35 @4) 6.4 km (4:28 / km)
ahr:153 max:169 shoes: Nike Zoom Elite 9 Green

Convoluted session designed by Alan - 3 * (1min easy, 1min float, 1min hard), 2min rest (became 4mins as everyone regroup), 3 * (2min on, 1min rest, 1min on, 1 min rest). Long session in the end - 29mins - although 4min rest in middle. Felt like didn't have top gear - typical 1st session after longer race I reckon. Good to get it out of road and nice to see Sam and boys after missing a few weeks for various reasons.

Running warm up/down 8:24 intensity: (1:49 @2) + (6:35 @3) 1.65 km (5:05 / km)
ahr:139 max:145 shoes: Nike Zoom Elite 9 Green

Cool down. Sam hurt hip on run so just jog straight back.

Wednesday Nov 8, 2017 #

6 AM

Stretching & Exercises 30:00 [1]

cxworx class at cisac. Getting the hang of some of the moves.
9 AM

Running 50:22 intensity: (44 @1) + (5:55 @2) + (43:43 @3) 10.53 km (4:47 / km) +168m 4:26 / km
ahr:143 max:153 shoes: Nike Pegasus 33

Commute in to work. Feeling pretty ok. Doubt I have a top gear though.

Tuesday Nov 7, 2017 #

11 AM

Running 40:30 intensity: (1:07 @1) + (3:02 @2) + (29:47 @3) + (6:34 @4) 8.78 km (4:37 / km) +151m 4:15 / km
ahr:145 max:162 weight:75.5kg shoes: Nike Pegasus 33

Lunchtime jog from home between UC work and Cup Day lunch. Nice to do a lunchtime run. Legs seem ok.

Monday Nov 6, 2017 #

Note
weight:74.7kg (rest day)

Too wet to ride so ended up being a complete rest day. Did think of doing end of day trot but not much chance with work.

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