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Training Log Archive: acejase

In the 7 days ending Jan 21:

activity # timemileskm+m
  Running4 4:32:39 35.58(7:40) 57.26(4:46) 931
  Cycling6 3:52:02 50.11(4:38) 80.64(2:53) 354
  swimming3 50:00 0.87(57:29) 1.4(35:43)
  Stretching & Exercises1 15:00
  Total13 9:29:41 86.56 139.3 1285
  [1-5]12 9:13:37
averages - weight:76.1kg

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MoTuWeThFrSaSu

Sunday Jan 21 #

6 AM

Running long 1:50:52 intensity: (40 @1) + (14:51 @2) + (1:04:00 @3) + (31:14 @4) + (7 @5) 22.3 km (4:58 / km) +537m 4:26 / km
ahr:146 max:173 weight:76.3kg shoes: Nike Pegasus Rainbow

James Minto organised a run for the Reid/Industry boys from his house in Weetangera. Ran over there with Marty so 5k before the start. Legs tired but could roll along. Brad, Alan, James, Jacob, Marty and myself in attendance. Alan and Marty set a fair pace from the get-go and I tailed off (with others although I was last) up Mt Painter. Caught back up down the other side and from then on it was a case of measuring my effort. Did this reasonably well just using minimal effort to get up hills not too far back and then catch back up on the downs. The majority road runner boys didn't cope so well with down Black Mountain or the single track over Little Black so didn't have to tail off there. Pleased to have hung with them the whole way and an enjoyable run.

Saturday Jan 20 #

7 AM

Running warm up/down 18:40 intensity: (37 @1) + (3:46 @2) + (13:49 @3) + (28 @4) 4.13 km (4:31 / km) +7m 4:29 / km
ahr:139 max:154 shoes: Nike Pegasus Rainbow

Hot morning and run down to park run with Marty and Rob.

Running race 17:57 intensity: (7 @1) + (2 @2) + (1:05 @3) + (5:56 @4) + (10:47 @5) 5.01 km (3:35 / km) +3m 3:35 / km
ahr:169 max:176 shoes: Lunar Racer4 Blue

I figured if had recovered enough from Thredbo week I was a chance for sub 18 today at park run, especially as Rob coming down so could chase him. Pulled out all stops bringing race shoes. Started out hard with rob and first few ks quick. Told myself just needed to hold pace and I would have a buffer for sub 18 time. 3rd k quick too and started to suffer on the dreaded 4th k. Had been trying not to lose focus on the bends etc. Kept Rob in sight but figured he was tracking for 17.30 which wasn't in my range. Started to suffer on Didhams Close uphill during 4th k but pushed through in hope would recover a bit on downhill. Across the bridge into the 5th k and I knew I was pretty wrecked and started thinking wouldnt make sub 18. Tried to keep form and Rob in sight. Looked at watch with not far to go and had 40s so pushed for the line. 17.56 on the watch and a spew after crossing line. Woohoo! PB and after so many 18.0x LakeG park runs finally under 18.

Running warm up/down 17:15 intensity: (1:55 @2) + (13:02 @3) + (2:18 @4) 3.34 km (5:10 / km) +46m 4:50 / km
ahr:145 max:156 shoes: Nike Pegasus Rainbow

Happy cool down jog home with marty and rob. Both of them ran very well too. icy pole at end of aprkrun was nice touch.
6 PM

swimming 20:00 [1] 0.5 km (40:00 / km)

Another swim! Whats going on? this one a bit because it was stinky hot.

Friday Jan 19 #

8 AM

Cycling 35:45 intensity: (7:44 @1) + (7:23 @2) + (12:49 @3) + (4:37 @4) + (3:12 @5) 15.07 km (2:22 / km) +103m 2:18 / km
ahr:143 max:224 shoes: Trek Domane 4.3

ITW via dry cleaners at yarralumla. HRM playing up. Using old one as new one busted and have sent to garmin.
7 PM

Cycling 40:00 [1] 11.0 km (3:38 / km)
weight:75.7kg shoes: Trek Domane 4.3

Home from work after very long day. Super hot. Doused self in water but not a lot of difference.

Thursday Jan 18 #

6 AM

Running intervals 48:31 intensity: (1:13 @1) + (18:05 @2) + (17:22 @3) + (11:51 @4) 9.85 km (4:56 / km) +150m 4:35 / km
ahr:141 max:167 shoes: Nike Lunartempo2 Grey

4 * Gossan Hills with Marty and James. Still bit tired from last week and also 6am run never good for speediness. Beautiful morning though. Marty flying and James not far behind.
12 PM

swimming 10:00 [1] 0.3 km (33:20 / km)

Few laps while girls getting changed after their swimming lesson. At Dickson pool. Lovely pool.

Wednesday Jan 17 #

8 AM

Cycling 34:21 intensity: (5:46 @1) + (28:35 @2) 14.87 km (2:19 / km) +116m 2:13 / km
ahr:115 max:134 weight:75.9kg shoes: Nike Lunartempo2 Grey

Roll into work via Acton Ferry Terminal side of lake. Nice morning and enjoyed having light back pack.
6 PM

Cycling 50:00 [1] 15.0 km (3:20 / km)
weight:75.9kg shoes: Trek Domane 4.3

Ride home via CISAC.

swimming 20:00 [1] 0.6 km (33:20 / km)

enjoying this swimming thing at the moment. 600m at CISAC. Improving too. Wouldve gone longer but already late for home.

Tuesday Jan 16 #

5 PM

Running 59:24 intensity: (1:04 @0) + (10:00 @1) + (4:11 @2) + (39:45 @3) + (4:24 @4) 12.64 km (4:42 / km) +188m 4:22 / km
ahr:133 max:170 weight:76.7kg shoes: Nike Lunartempo2 Grey

Figured make this recovery cruise home rather than intervals session. Glad I did - fairly shattered. Need to make it easy week this week for recovery from last week.

Monday Jan 15 #

8 AM

Cycling 40:00 [1] 12.0 km (3:20 / km)
weight:75.9kg shoes: Trek Domane 4.3

ITW. Went longer way along east side of west basin to delay as long as possible arrival at work.
7 PM

Cycling 31:56 intensity: (18:19 @1) + (13:30 @2) + (7 @3) 12.7 km (2:31 / km) +135m 2:23 / km
ahr:107 max:130 shoes: Trek Domane 4.3

Pumped it home. Enjoyed new shoes and backpack.
10 PM

Stretching & Exercises 15:00 [0]

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