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Training Log Archive: acejase

In the 7 days ending Feb 18:

activity # timemileskm+m
  Running5 5:04:23 38.49(7:54) 61.94(4:55) 671
  Cycling4 2:36:55 22.6 36.37 283
  Stretching & Exercises2 45:00
  swimming1 30:00 0.43(1:08:58) 0.7(42:51)
  Total12 8:56:18 61.52 99.01 954
  [1-5]10 8:11:18
averages - weight:75.6kg

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MoTuWeThFrSaSu

Sunday Feb 18 #

Note
weight:75.6kg

3 PM

Running long 1:40:36 intensity: (1:37 @1) + (22:31 @2) + (1:08:57 @3) + (7:31 @4) 18.01 km (5:35 / km) +490m 4:55 / km
ahr:140 max:158 shoes: Nike Pegasus Rainbow

Unfortunately my family run slot was about 3pm in the arvo on this hot day. Ran from botanic gardens round lake and up Ainslie. Then bee lined it home. It was too hot really and struggled a bit even though running with water pack.
10 PM

Stretching & Exercises 15:00 [0]

Saturday Feb 17 #

7 AM

Running warm up/down 21:56 intensity: (38 @1) + (2:05 @2) + (16:39 @3) + (2:34 @4) 5.0 km (4:23 / km)
ahr:142 max:161 shoes: Nike Lunartempo2 Grey

Something different, down to Tuggeranong Parkrun. Got there nice and early and did random warm up along course. Saw Sam who was marshalling today. Body felt pretty ordinary - lots of neural pain. Sore shoulder from swimming seems to have stirred things up.

Running race 17:52 intensity: (10 @1) + (8 @2) + (24 @3) + (5:31 @4) + (11:39 @5) 4.94 km (3:37 / km) +2m 3:37 / km
ahr:170 max:179 shoes: Nike Lunartempo2 Grey

Tuggers Parkrun. Started out pretty well feeling better than warm up. Josh Torley gone like a rocket - he ended up doing 14.47. Kept Brad in sight. Lots of little angled turns on foreshore in first part which was fun and hard to keep pace. Other side of the lake was more open and easy running and I turned around in 8.44! A good sign for out and back course although could feel I'd gone out too hard. Pushed along back through the course with lots of runners to navigate on their way out. Really feeling pinch in last k and think slacked off when looked at watch and knew I was going to break 18 regardless. Happy with 17.52! Think a fair bit attributable to course.

Running warm up/down 19:03 intensity: (1:14 @2) + (17:49 @3) 4.05 km (4:42 / km)
ahr:145 max:152 shoes: Nike Lunartempo2 Grey

Cool down w Brad. Coffee afterwards in Tuggers with Sam, Brad, partners and their kids. Good morning to do something different.
4 PM

Running 40:06 intensity: (24 @1) + (24:06 @2) + (15:36 @3) 6.92 km (5:48 / km) +136m 5:17 / km
ahr:133 max:149 shoes: New Balance Blue ones

Was considering recovery jog when Seargent Frogga said he was heading out for a pre nightshift blob. We blobbed our way round gossan hill and surrounds
10 PM

Stretching & Exercises 30:00 [0]

Friday Feb 16 #

6 AM

swimming 30:00 [1] 0.7 km (42:51 / km)

Hmmm shoulder a bit sore. A swimming injury? surely not.
9 AM

Cycling 40:00 [1]
shoes: Trek Domane 4.3

Put backpack on to ride to work and left shoulder went ouch big time. A swimming injury!!! Neural pain all day round shoulder. Not too bad but new for me!
6 PM

Cycling 37:32 intensity: (25:19 @1) + (12:12 @2) + (1 @3) 12.61 km (2:59 / km) +136m 2:49 / km
ahr:103 max:123 shoes: Trek Domane 4.3

HFW. still warm!

Thursday Feb 15 #

12 PM

Running warm up/down 23:51 intensity: (31 @1) + (13:32 @2) + (9:48 @3) 5.06 km (4:43 / km) +11m 4:40 / km
ahr:133 max:145 shoes: Nike Lunartempo2 Grey

Warm up fro Reid with Sam. Sam ran tarrewera last weekend so plenty of stories.

Running intervals 20:26 intensity: (4 @1) + (18 @2) + (4:22 @3) + (13:48 @4) + (1:54 @5) 5.0 km (4:05 / km) +2m 4:05 / km
ahr:161 max:174 shoes: Nike Lunartempo2 Grey

Back to Reid. Marty Adam and PJ present. Also young Jarrah Day having a crack. 20mins of half lap float, half lap hard, recovery jog to wherever marty was up to (about 70s jog). Felt pretty clunky not having done proper session for a month or so and lack of exercises last week or so was felt. But great to be back. Unfortunately my work days changing in a few weeks so will most likely be stopping this session and moving to the tuesday session the boys do.

Running warm up/down 14:21 intensity: (49 @2) + (13:32 @3) 2.94 km (4:53 / km) +4m 4:51 / km
ahr:144 max:151 shoes: Nike Lunartempo2 Grey

Wednesday Feb 14 #

9 AM

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

ITW
4 PM

Running 46:12 intensity: (1:13 @1) + (10:50 @2) + (34:09 @3) 10.03 km (4:36 / km) +26m 4:33 / km
ahr:139 max:150 shoes: Nike Pegasus Rainbow

Testing if ok. Hot afternoon but ran to Wodes and then Runners Shop and back. Felt reasonable as a tester. Hot.
7 PM

Cycling 39:23 intensity: (21:10 @1) + (18:11 @2) + (2 @3) 12.76 km (3:05 / km) +147m 2:55 / km
ahr:107 max:125 shoes: Trek Domane 4.3

HFW. Still hot but feeling good. Great to exercise again. And it was only 2 days!

Tuesday Feb 13 #

Note
(sick)

On mend. But still bit shaky. Quick virus at least.

Monday Feb 12 #

Note
(sick)

Blah. Sick. Achy.

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