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Training Log Archive: acejase

In the 7 days ending Mar 11, 2018:

activity # timemileskm+m
  Running5 5:06:54 36.62(8:23) 58.93(5:12) 1706
  Cycling4 2:50:21 36.79(4:38) 59.2(2:53) 507
  Stretching & Exercises3 30:00
  Total12 8:27:15 73.41 118.14 2213
  [1-5]9 7:57:14
averages - weight:76kg

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MoTuWeThFrSaSu

Sunday Mar 11, 2018 #

11 AM

Running 1:03:32 intensity: (16 @1) + (11:41 @2) + (48:21 @3) + (3:14 @4) 13.03 km (4:53 / km) +204m 4:31 / km
ahr:142 max:158 shoes: Nike Pegasus Rainbow

Cruise over to Little Black mtn and back with Rob. Legs a bit weary but ok for tomorrow's plan. Rob a bit weary too. Nice to get out for run with Rob before he's away for a few weeks.

Saturday Mar 10, 2018 #

8 AM

Running warm up/down 11:52 intensity: (4:22 @1) + (4:34 @2) + (2:56 @3) 2.25 km (5:16 / km) +71m 4:33 / km
ahr:119 max:143 weight:75.7kg shoes: Peregrine7

Warm up with sam.

Running hills 39:42 intensity: (7 @1) + (23 @2) + (1:16 @3) + (37:56 @4) 5.94 km (6:41 / km) +656m 4:18 / km
ahr:160 max:168 shoes: Peregrine7

Sam doing a Mt Tennant every weekend until Mountain Running Champs he is going too so I thought should join him for one. Had bad nights sleep and suspicion of sickness so not feeling great at start. Sam left me fairly quickly but I found my rhythm and made my way steadily up the hill. Its a long hill but great training. Time was a fair bit quicker than my other times up here so that was encouraging - starve said this one high 38 compared with 44 - 46 previously. Two attempts previously where when doing double tennant so a little different. Still pleased with time and a little surprised how much quicker over previous runs last summer and summer before. Enjoyable.

Running warm up/down 38:20 intensity: (6 @1) + (28:40 @2) + (9:12 @3) + (22 @4) 7.08 km (5:25 / km) +105m 5:03 / km
ahr:128 max:155 shoes: Peregrine7

Back down hill with Sam. Plenty of yarns. Had coffee at Red Brick on way home which was really good. Probably enhanced by not having a coffee before run.

Friday Mar 9, 2018 #

8 AM

Cycling 42:54 intensity: (27:42 @1) + (15:08 @2) + (4 @3) 14.95 km (2:52 / km) +110m 2:46 / km
ahr:104 max:129 shoes: Trek Domane 4.3

ITW
6 PM

Cycling 50:11 intensity: (34:19 @1) + (15:52 @2) 16.33 km (3:04 / km) +149m 2:56 / km
ahr:103 max:130 shoes: Trek Domane 4.3

HFW via civic. Need lights soon.

Thursday Mar 8, 2018 #

7 AM

Running intervals 51:56 intensity: (30 @1) + (12:05 @2) + (33:10 @3) + (6:11 @4) 11.24 km (4:37 / km) +151m 4:20 / km
ahr:141 max:159 shoes: Nike Lunartempo2 Grey

New Thursday routine where I work. Who knew people went to work on Thursdays? Don't know why. Anyway I ran in doing 10 * 1min on 1min 0ff along bike path. Hardly set the world on fire but good to do. Stopped a couple of times to take photo of freshly minted Qatar Airlines balloon which was close by. Late of course but managed coffee and fruit salad from eq for brekky. Winning.

Wednesday Mar 7, 2018 #

10 AM

Running 51:15 intensity: (51 @1) + (20:31 @2) + (29:53 @3) 10.36 km (4:57 / km) +159m 4:36 / km
ahr:135 max:146 shoes: Nike Pegasus Rainbow

Run into work with decent size back pack. Felt pretty good. Hungry by the end so had big Cafe EQ salad which hit the spot.
11 PM

Stretching & Exercises 10:00 [0]

Tuesday Mar 6, 2018 #

12 PM

Running warm up/down 17:01 intensity: (29 @1) + (6:41 @2) + (9:51 @3) 3.08 km (5:32 / km) +104m 4:44 / km
ahr:137 max:152 weight:76.3kg shoes: Mizuno Sayonara 3

Running race 13:32 intensity: (5 @1) + (12 @2) + (31 @3) + (12:33 @4) + (11 @5) 2.26 km (6:00 / km) +235m 3:57 / km
ahr:165 max:172 shoes: Mizuno Sayonara 3

Mt Ainslie Run up. Not done for over 2 years. Only decided this morning to do it so certainly no taper or anything like that. Good turn out of Reid boys with Jasen, Sam, Bourney and Al all running. Started bit quick dragged along by the guys and then found a solid rhythm. Stuck to rhythm most of the way and paced it well. Time 20s quicker than 2 years ago and 15s quicker than PB. More importantly was great fun and good training.
C • Mt Ainslie runup 1

Running warm up/down 19:44 intensity: (13:36 @2) + (3:11 @3) + (2:57 @4) 3.7 km (5:20 / km) +21m 5:11 / km
ahr:133 max:158 shoes: Mizuno Sayonara 3

Run back down with the boys then we did 6* 30s on 30s off with along the flats. Heart rate got going in the middle ones when big brown snake crossed the path in front of us. Jasen casually leapt over it while I skirted round.
10 PM

Stretching & Exercises 10:00 [0]

Monday Mar 5, 2018 #

9 AM

Cycling 41:23 intensity: (30:59 @1) + (10:24 @2) 15.13 km (2:44 / km) +113m 2:38 / km
ahr:101 max:121 shoes: Trek Domane 4.3

Roll into work via sneaky coffee at Mocan.
7 PM

Cycling 35:53 intensity: (1 @0) + (26:59 @1) + (8:51 @2) + (2 @3) 12.79 km (2:48 / km) +136m 2:40 / km
ahr:100 max:121 shoes: Trek Domane 4.3

Roll home. Not too late for once.
10 PM

Stretching & Exercises 10:00 [0]

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