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Training Log Archive: acejase

In the 7 days ending Apr 22:

activity # timemileskm+m
  Running8 7:11:48 49.75(8:41) 80.06(5:24) 1071
  Total8 7:11:48 49.75(8:41) 80.06(5:24) 1071
  [1-5]8 7:11:27

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MoTuWeThFrSaSu

Sunday Apr 22 #

10 AM

Running long 1:24:05 intensity: (7:54 @1) + (46:26 @2) + (29:45 @3) 12.44 km (6:46 / km) +588m 5:28 / km
ahr:127 max:147 shoes: Peregrine7

Most of the runs round our hood looked a little roady so looked for something different. A bit of googling and came up with Pu’u Wa’a Wa’a Cinder Cone State Park. It had what looked like a 10k loop round an old volcano (or cinder cone?) in it. Headed out in car and found right spot. A bit of research before started runnning as not much signage - just enough to know I was in right place. It was pretty clear it was gonna be uphill out and down hil back with this large green well grassed hill in front of me.
Track started as old bitumen road for first k or so before heading off through some forest, including lots of old lava flow sections.
Back onto another old road and heading up again. Road slowly got thinner and less used until it was a grassy track. Great view from top of lava flow sections and various features whose names I don’t know. Quite a few hikers out. Nice run and so different.
5 PM

Running 29:20 intensity: (1 @0) + (1:41 @1) + (17:22 @2) + (10:16 @3) 6.05 km (4:51 / km) +63m 4:37 / km
ahr:130 max:148 shoes: Pegasus32 BlackWhite

Didn’t really do enough this morning so rolled down hill and turned right into Kona. Made sure did 6k to get to 80 for the week. Cruise ship in the harbour was nice.

Saturday Apr 21 #

4 PM

Running 1:06:04 intensity: (4:12 @1) + (26:51 @2) + (35:01 @3) 13.14 km (5:02 / km) +189m 4:41 / km
ahr:132 max:150 shoes: Pegasus32 BlackWhite

AFter day of travel now in Kona. Accomodation with the Alllison clan. Did run down hill and turned right. Came back up hill and met shep and we went back down and turned left. Either way it was along road with a pedestrian/bike lane. Not most attractive but was noticeable how well drivers treated riders/runners in the lane. Very slow respectful driving past. A few stops for beach and fishing photos etc.

Thursday Apr 19 #

6 PM

Running warm up/down 11:39 intensity: (35 @1) + (10:40 @2) + (24 @3) 2.32 km (5:01 / km) +6m 4:58 / km
ahr:128 max:138 shoes: Nike Zoom Fly

Warm up jog to edge of Sheraton. As you do.

Running intervals 30:37 intensity: (10 @1) + (6:37 @2) + (4:36 @3) + (19:14 @4) 7.02 km (4:22 / km) +66m 4:10 / km
ahr:150 max:168 shoes: Nike Zoom Fly

Thought I could do a good interval between Brenneckes Beach (edge of Sheraton) and gates of GRand Hyatt. It was bike path material, not too much traffic and a basic up and over a hill run. Worked out well and I ended up doing 5 (1.2k effort) with 2min rest in between. Beautiful night with sun setting and I rattled along pretty well.

Running warm up/down 16:02 intensity: (4:54 @1) + (7:49 @2) + (3:19 @3) 2.3 km (6:58 / km)
ahr:122 max:141 shoes: Nike Zoom Fly

FInished at grand Hyatt end so longer jog home. Ended up a bit more on roads as it was basically dark.

Wednesday Apr 18 #

9 AM

Running 33:49 intensity: (8 @0) + (1:36 @1) + (18:33 @2) + (13:32 @3) 7.01 km (4:50 / km) +7m 4:48 / km
ahr:130 max:144 shoes: Pegasus32 BlackWhite

Morning run going the other direction to something called Sprouting Horn. It was sort of suburbs along road side. Sprouting Horn was this flat volcanic rock on edge of ocean where ther were a couple of holes that sprouted spray when a big wave came in. Bus loads of tourists. Felt pretty ordinary - hips and lower back stiff and sore. Sitting or bed last night?
6 PM

Running 1:02:41 intensity: (1:47 @1) + (47:04 @2) + (13:50 @3) 11.06 km (5:40 / km) +70m 5:30 / km
ahr:128 max:141 shoes: Pegasus32 BlackWhite

Everything felt better this arvo and headed out past Grand Hyatt again. Wanted to go as far as track went on map which managed to do. Although getting a bit dark so trip back was a bit speedier to ensure at least back to Hyatt before too dark. Track was pretty grown over.

Tuesday Apr 17 #

6 PM

Running 44:24 intensity: (12 @0) + (4:24 @1) + (39:34 @2) + (14 @3) 8.02 km (5:32 / km) +32m 5:26 / km
ahr:121 max:136 shoes: Pegasus32 BlackWhite

Left it a bit late and was getting dark. Did “usual” route making it to point beyond Hyatt before heading back. Legs tired but good.

Monday Apr 16 #

6 PM

Running warm up/down 15:01 intensity: (33 @1) + (7:03 @2) + (7:25 @3) 2.82 km (5:19 / km) +6m 5:16 / km
ahr:133 max:142 shoes: Nike Zoom Fly

Bit of an extended warm up trying to work out where to do intervals. Also I had time. The real disaster of this section of the run was getting sand and sea water on the Zoom FLys. Disaster.

Running intervals 20:11 intensity: (10 @1) + (15 @2) + (1:53 @3) + (17:53 @4) 5.11 km (3:57 / km) +43m 3:47 / km
ahr:159 max:171 shoes: Nike Zoom Fly

Mona Farrell between the end of the Sheraton PRecint and into the far end of the Grand Hyatt precinct. As you do. Felt pretty good and beautiful evening so pushed along well. 5.12k was good result for a section that had a hill and also a few slow downs to avoid tourist walkers. GRand Hyatt Kauai is amazing.

Running warm up/down 17:55 intensity: (3:22 @1) + (13:34 @2) + (59 @3) 2.78 km (6:27 / km) +2m 6:25 / km
ahr:121 max:139 shoes: Nike Zoom Fly

Jog back to accomodation as got dark. Tide had gone out far enough that managed to not get another wave in the Zoom Flys.

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