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Training Log Archive: acejase

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  Running6 5:39:14 40.34(8:25) 64.92(5:14) 1035
  Cycling4 2:13:39 32.13(4:10) 51.71(2:35) 514
  Stretching & Exercises3 55:00
  Total13 8:47:53 72.47 116.64 1548
  [1-5]11 8:22:53
averages - weight:75.2kg

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MoTuWeThFrSaSu

Sunday Nov 19, 2017 #

9 AM

Running hills 1:03:36 intensity: (1:14 @1) + (24:39 @2) + (16:44 @3) + (20:59 @4) 12.0 km (5:18 / km) +394m 4:33 / km
ahr:142 max:167 shoes: Mizuno Sayonara 3

After getting so many ks in yesterday decided to do an effort up Durras Mtn. There was a strava segment to have a crack at which was probably main motivation. Legs bit weary from yesterday but pushed up hill well. Total time from back of Pretty Beach campground to peak was 22.36 and won the strata segment so happy with that. Enjoyable roll back down the hill.

Saturday Nov 18, 2017 #

7 AM

Running long 1:31:56 intensity: (2:09 @1) + (37:58 @2) + (44:06 @3) + (7:43 @4) 15.01 km (6:08 / km) +457m 5:19 / km
ahr:136 max:159 shoes: Nike Pegasus 33

Down at Merry Beach for weekend with Spottage Family. Got going at 7.30 with plan to run up Durras Mtn, down the other side and along the coast tracks/beach/rocks to Merry Beach. Slight catch was Emma, who'd been here 6 weeks ago, said coast bit was difficult if high tide and high tide was 9.10am.
Found track up Durras Mtn although glad for map as not well signed. Longish hill with quite a few false peaks. Had a stop at the top for a few photos although view not great in light misty rain.
Down hill and turned off onto single track down to Clear Point. Once track hit coast it got more and more overgrown particularly with wet bushes leaning over track. Track finished at something called Snake Bay and then it was beach/rock hopping. Not much beach with the high tide so mostly rock hopping with the bush generally too thick to get through.
A few times thought I may have to turn back but kept finding a way, including some bush bashing over a spur, and then hit a little track which I guessed correctly would lead the rest of the way.
Enjoyable mornings run / bash.
5 PM

Running 31:56 intensity: (37 @1) + (10:34 @2) + (20:45 @3) 6.48 km (4:56 / km) +27m 4:50 / km
ahr:137 max:148 shoes: Nike Pegasus 33

Decided to go Old School and a second run in the day. This time north along the two beaches north of our accomodation and back. By now day had fined up and lovely running along beach in arvo sun.

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.
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]

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