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Training Log Archive: acejase

In the 7 days ending Nov 17, 2017:

activity # timemileskm+m
  Running5 5:26:14 41.49(7:52) 66.77(4:53) 853
  Cycling4 2:13:39 32.13(4:10) 51.71(2:35) 514
  Stretching & Exercises4 1:55:00
  Total13 9:34:53 73.62 118.48 1366
  [1-5]11 9:09:53
averages - weight:75.3kg

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Friday Nov 17, 2017 #

9 AM

Cycling 28:24 intensity: (7:39 @1) + (20:45 @2) 12.3 km (2:18 / km) +112m 2:12 / km
ahr:114 max:134 shoes: Trek Domane 4.3

ITW with some new tunes. Saw a herd of goats temporary fenced off around a blackberry area by the lake. So cool - great weed eradicator.
C • Goats! 2
5 PM

Cycling 30:11 intensity: (11:10 @1) + (18:38 @2) + (23 @3) 11.95 km (2:32 / km) +146m 2:23 / km
ahr:113 max:138 weight:74.9kg shoes: Trek Domane 4.3

Home in a rush to go to the Coast. Sebba pulled up alongside of me near Scrivener Dam so we rode together for a while. Not seen him for ages so great to catch up. Goats still there!

Thursday Nov 16, 2017 #

12 PM

Running warm up/down 14:19 intensity: (30 @1) + (1:50 @2) + (11:59 @3) 3.22 km (4:27 / km) +5m 4:25 / km
ahr:137 max:147 shoes: Nike Zoom Elite 9 Green

Sam injured so mostly solo warm up except for laps with Alan. Bit late after going into work in the morning.

Running intervals 20:14 intensity: (28 @1) + (2:06 @2) + (9:06 @3) + (8:34 @4) 4.37 km (4:38 / km)
ahr:148 max:166 shoes: Nike Zoom Elite 9 Green

10 * 1min on 1min off. Pace was a bit hotter today with Alan out the front dragging guys along. My legs still a little weary - think last Saturday Marty session still in legs.

Running warm up/down 12:19 intensity: (1 @1) + (1:51 @2) + (10:27 @3) 2.65 km (4:39 / km) +2m 4:38 / km
ahr:140 max:147 shoes: Nike Zoom Elite 9 Green

10 PM

Stretching & Exercises 10:00 [0]

Wednesday Nov 15, 2017 #

7 AM

Stretching & Exercises 30:00 [1]

cxworx class. getting the hang of this.
9 AM

Running 57:00 [3] 11.0 km (5:11 / km)
shoes: Nike Pegasus 33

Loopy commute. tired legs.

Tuesday Nov 14, 2017 #

4 PM

Running warm up/down 57 intensity: (15 @1) + (42 @2) 0.18 km (5:15 / km) +4m 4:44 / km
ahr:115 max:130 shoes: Mizuno Sayonara 3

Running intervals 46:57 intensity: (10 @1) + (2:01 @2) + (26:56 @3) + (17:50 @4) 10.02 km (4:41 / km) +146m 4:22 / km
ahr:150 max:166 weight:75.1kg shoes: Mizuno Sayonara 3

Was thinking of 20min tempo at least but legs felt v tired in legs so changed to Mona Fartlek. Good decision as legs tired but got session done on Pinnacles.

Monday Nov 13, 2017 #

8 AM

Cycling 39:01 intensity: (21:33 @1) + (17:28 @2) 14.69 km (2:39 / km) +122m 2:33 / km
ahr:107 max:128 shoes: Trek Domane 4.3

In to work via Dry Cleaners at Yarralumla. Accidentally had coffee while there at Farmers Daughter.
7 PM

Cycling 36:03 intensity: (23:07 @1) + (12:56 @2) 12.77 km (2:49 / km) +134m 2:41 / km
ahr:105 max:127 weight:75.6kg shoes: Trek Domane 4.3

Home late enough that needed to get my lights out.
10 PM

Stretching & Exercises 15:00 [0]

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!

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