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Training Log Archive: acejase

In the 7 days ending Feb 11:

activity # timemileskm+m
  Running4 3:25:25 27.2(7:33) 43.78(4:42) 401
  Cycling4 2:22:01 30.63(4:38) 49.29(2:53) 436
  swimming2 55:00 0.47 0.75
  Total10 6:42:26 58.3 93.82 837
  [1-5]10 6:41:57
averages - weight:76kg

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Sunday Feb 11 #

6 PM

swimming 30:00 [1] 0.75 km (40:00 / km)

Long day (6am flight outta canberra) in Melbourne for family function. So best I could drag self out for was a swim at CISAC before it closed. Felt good.

Saturday Feb 10 #

6 PM

Running warm up/down 18:01 intensity: (49 @1) + (4:28 @2) + (12:44 @3) 3.83 km (4:42 / km) +41m 4:28 / km
ahr:138 max:152 shoes: Nike Lunartempo2 Grey

Something different. Shaun Creighton was drumming up competitors for 5k club race on track. He was running as well as Emily Brikachek. Trying to get Emily over the line for a B qualifier which would give her a chance for Commonwealth Games. SO Brad H and Richard J and I went down and warmed up. Bit of a palava entering as always seems to be with Athletics - nothing changed. Felt ok in warm up. Hot night. End of warm up not so good as was a bit late for call up and a bit flustered.

Running race 18:08 intensity: (17 @2) + (7 @3) + (8:09 @4) + (9:35 @5) 5.03 km (3:36 / km) +2m 3:36 / km
ahr:170 max:177 shoes: Lunar Racer4 Blue

Started out on the back and for first 200 thought yeh I'll be ok. Then started to tail out back behind even richard. Race plan was 85s laps and through first lap in 84. Ouch hard. Was in free fall behind group so tried to settle into own rhythm. SO different track to road race and had forgotten. Pulled in Richard after 2 laps and he stuck on my tail for another 2 before he started to drop off. Seemed to be lapping in 86 but that became 87 and 88. Doesn't seem much if 1s off 1k splits at park run but realised afterwards 1-2s a lap means no chance of 17.30 aim/dream.
Soldiered on solo in second last place and finished 18.08. So much to re-learn. Importantly Emily got qualifier in 15.41. She now just has to win trial on Friday. Shaun won race in 15.37 - not bad for a 50 yo. Had fun though.

Running 13:22 intensity: (6 @1) + (4:35 @2) + (8:41 @3) 2.54 km (5:16 / km) +2m 5:14 / km
ahr:137 max:148 shoes: Lunar Racer4 Blue

Cool down with Brad, Richard, Shaun and Emily. Emily pumped which was great to see.

Friday Feb 9 #

8 AM

Cycling 36:03 intensity: (21:44 @1) + (14:16 @2) + (3 @3) 14.34 km (2:31 / km) +93m 2:26 / km
ahr:105 max:127 shoes: Trek Domane 4.3

ITW plus Jammo stop.
7 PM

Cycling 37:58 intensity: (27:57 @1) + (9:58 @2) + (3 @3) 12.87 km (2:57 / km) +138m 2:48 / km
ahr:101 max:124 shoes: Trek Domane 4.3

late home from work.

Thursday Feb 8 #

6 PM

Running intervals 47:15 intensity: (40 @1) + (16:09 @2) + (13:46 @3) + (16:40 @4) 10.0 km (4:43 / km) +43m 4:38 / km
ahr:144 max:165 shoes: Nike Lunartempo2 Grey

Hot solo Mona Fartlek on Aranda Ovals. Not too bad although maybe overcooked it in the 1miners and suffered rest. Floats seemed pretty good.

Wednesday Feb 7 #

6 AM

swimming 25:00 [1]

OMG now I'm getting up in the morning for swimming. WTF. Swam 750m before time expired and had to be home for BA to go to work.
7 PM

Running 52:37 intensity: (16 @1) + (5:00 @2) + (47:21 @3) 11.32 km (4:39 / km) +134m 4:23 / km
ahr:141 max:149 shoes: Nike Pegasus Rainbow

Roll home from work. Quite late but still warm. Listened to cycling and soccer podcasts and time passed. Legs bit tired.

Tuesday Feb 6 #

7 AM

Running 56:02 intensity: (1:05 @1) + (25:48 @2) + (29:09 @3) 11.05 km (5:04 / km) +179m 4:41 / km
ahr:134 max:146 shoes: Nike Pegasus Rainbow

Decided recovery style run rather than intervals today. Had an early time slot on first day of school and went round Bruce and O'Connor Ridges for a change. Reminisced with some memories of living in Lyneham with Searlo and the Quayle Brothers. Those were the days!

Monday Feb 5 #

9 AM

Cycling 26:59 intensity: (23:31 @1) + (3:28 @2) 8.56 km (3:09 / km) +53m 3:03 / km
ahr:98 max:117 shoes: Trek Domane 4.3

ITW from Civic
7 PM

Cycling 41:01 intensity: (29 @0) + (30:46 @1) + (9:41 @2) + (5 @3) 13.52 km (3:02 / km) +153m 2:52 / km
ahr:99 max:122 weight:76kg shoes: Trek Domane 4.3

HFW

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