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Training Log Archive: acejase

In the 7 days ending May 6, 2018:

activity # timemileskm+m
  Running5 5:04:31 40.02(7:36) 64.41(4:44) 420
  Cycling4 2:40:00
  Stretching & Exercises1 15:00
  Total10 7:59:31 40.02 64.41 420
  [1-5]9 7:44:29
averages - weight:76.9kg

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MoTuWeThFrSaSu

Sunday May 6, 2018 #

3 PM

Running long 2:44:01 [3] 35.03 km (4:41 / km) +282m 4:30 / km
weight:77.2kg shoes: Pegasus 34 Black on black

No long runs in Hawaii and only 4 weeks till Stockholm so thought I should do a longer effort today. Didn't start till 3 and from home down around west basin, two laps of central basin and back up the hill. Was pretty dark by the time heading back up the hill. Could feel yesterdays effort in the legs from the start and struggled a bit over last 5-7k. One of those times when your effort feels like you are doing 4 min ks but then you look at watch and its 5 min ks! Good training though and a good weekend of training.

Saturday May 5, 2018 #

7 AM

Running warm up/down 20:23 intensity: (42 @1) + (3:32 @2) + (16:09 @3) 4.43 km (4:36 / km)
ahr:137 max:147 shoes: Pegasus32 BlackWhite

Jog down with Marty. 6th anniversary of Belco park run so speeches went for a while - didn't start run till 8.10?

Running race 17:57 intensity: (10 @1) + (10 @2) + (47 @3) + (11:29 @4) + (5:21 @5) 5.03 km (3:34 / km) +13m 3:31 / km
ahr:166 max:179 weight:76.8kg shoes: Nike Zoom Fly

Gindy Park RUn. Tried to listen to body a bit more and less focus on watch pace. Pretty quickly on my own with Marty and Dan ahead although within sight for a long while. 1st k a bit slower as I warmed into it and found my rhythm (slow? ;) ) quicker than usual. Focussed on pushing on then keeping good rhythm. New shoes were good. Encouraged by k times on 2nd and 3rd but wasn't looking at watch in between. 4th k is the killer km at Gindy and usually close to a 3.50k for me - shocked to see 3.38k for it this time and knew sub 18 was on. Cranked it for home and very happy with 17.57 in such a solo run and a bit cold. Maybe 2.5 weeks of speed work in Hawaii paying benefits.
C • Best at Gindy? 3

Running warm up/down 15:05 intensity: (1:41 @2) + (13:24 @3) 3.01 km (5:01 / km) +50m 4:38 / km
ahr:145 max:153 shoes: Nike Pegasus Rainbow

Run home with Marty and Shannon. Shannon had run well.

Friday May 4, 2018 #

7 AM

Stretching & Exercises 15:00 [0]

Did a reasonable amount of stretching and exercises on holidays but didn't keep track of it for trog.
8 AM

Cycling 40:00 [1]
weight:76.1kg shoes: Trek Domane 4.3

6 PM

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

Thursday May 3, 2018 #

7 PM

Running warm up/down 11:54 intensity: (2 @0) + (50 @1) + (9:00 @2) + (2:02 @3) 2.36 km (5:03 / km) +11m 4:56 / km
ahr:126 max:141 shoes: Nike Zoom Elite 9 Green

Jog to jammo and back. Dark but aranda oval lights on which is a winner.

Running intervals 20:13 intensity: (7 @1) + (4:59 @2) + (10:52 @3) + (4:15 @4) 4.32 km (4:41 / km) +4m 4:39 / km
ahr:144 max:159 shoes: Nike Zoom Fly

10 * 1min on off on the Aranda Oval that had its lights on. Moved along ok for dark and solo.

Running 5:44 intensity: (8 @1) + (5:29 @2) + (7 @3) 1.0 km (5:43 / km) +10m 5:26 / km
ahr:123 max:136 weight:76.9kg shoes: Nike Zoom Elite 9 Green

Short jog home to read to kids.

Wednesday May 2, 2018 #

11 AM

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

6 PM

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

8 PM

Running 30:06 intensity: (1:30 @1) + (16:37 @2) + (11:59 @3) 6.41 km (4:42 / km) +50m 4:31 / km
ahr:132 max:143 weight:77.6kg shoes: Nike Pegasus Rainbow

Back to reality. Set out for run in evening endeavouring to beat jet lag. Did my loop through UC. Felt ok for jet lag and a day in plane/car.

Monday Apr 30, 2018 #

6 AM

Running 19:08 intensity: (2:42 @1) + (16:26 @2) 2.82 km (6:47 / km)
ahr:116 max:130

Brefoot jog on waikiki beach before fly home. Was nice. Lots of people even though 6.30am. Didn't see much else of day as on plane that skipped date line.

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