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Training Log Archive: acejase

In the 7 days ending May 13:

activity # timemileskm+m
  Running5 3:36:27 28.2(7:41) 45.38(4:46) 299
  Cycling3 2:56:19 37.0(4:46) 59.54(2:58) 548
  Orienteering1 15:13 1.77(8:36) 2.85(5:21) 18
  Stretching & Exercises1 15:00
  Total8 7:02:59 66.97 107.77 865
  [1-5]7 6:47:59
averages - weight:76.4kg

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Sunday May 13 #

7 AM

Running warm up/down 14:43 [3] 3.12 km (4:43 / km) +1m 4:43 / km
shoes: Pegasus 34 Black on black

Mothers Day fun run warm up. Got there early as hadn't picked up number yet. SUPER windy. Like super. Ran into headwind towards Kings ave bridge for warm up. Bumped into Stokesy so we had a yarn. Good to see him running after injury period.

Running race 36:36 [5] 9.98 km (3:40 / km) +56m 3:34 / km
shoes: Nike VaporFly

Mothers Day 10k. Saw Jacob Grooby just before start and we talked tactics. He claimed he was doing 3min45ks, slow for him I thought, and we'd have a good battle. Didn't recognise anyone else. Started into super headwind and Jacob and I cleared out the front of race. I sat in behind him getting some shelter - no way I had pace to run ahead of him but felt bad not taking any turns. We were doing 3min30s into wind so Jacob's 3min45 plan seemed a furphy.
Got over Kings Ave Bridge and then the wind behind us although didnt seem all that strong all of a sudden. Running past the scottish bagpipers was novel. And ear piercing. Stuck with Jacob but then we went up Commonwealth ave bridge. Not sure if I lost concentration or he surged but all of a sudden I'd dropped off back of him. Not a drama really as knew I couldn't maintain his pace but was a bit accidental to do it then at about 3.5k mark.
Down off commonwealth bridge and into super head wind. Slogged it along northern side of lake back through the finish area just trying to maintain form till got onto down wind section.
Back downwind on southern side of the lake and started lapping some of the 10k runners who were spread out like browns cows. Scared a few people with yells of "track" which was enjoyable ;) . A lot of people to dodge over Commonwealth Ave bridge for last time.
Hard into the wind over last 1.5k but pushed for home quite well. Had been trying to listen to body rather than look at watch splits and felt like I had a bit in me so pushed on hard. With the wind had expected over 37 so pleased with 36.36. Pretty sure 4s quicker than last years 10k PB at Runners Shop 10k. 2nd place won me some 'Michael Kors Extreme Night Eau de Toilette'. Jacobs first place won him a trophy so he was miffed haha.

Running warm up/down 13:54 [2] 2.66 km (5:14 / km) +14m 5:06 / km
shoes: Pegasus 34 Black on black

Cool down w Jacob.

Saturday May 12 #

1 PM

Cycling 36:20 [1] 13.8 km (2:38 / km) +137m 2:31 / km
shoes: Trek Domane 4.3

Car allocation such that I rode to O at Canberra Grammar. Rainy yuk.

Running warm up/down 11:30 [2] 1.74 km (6:37 / km) +2m 6:35 / km
shoes: Nike Zoom Fly

Orienteering race 15:13 [4] 2.85 km (5:21 / km) +18m 5:11 / km
shoes: Nike Zoom Fly

ACT Sprint Champs at Canberra Grammar, M45. Tricky area and had quite a few stop still and work it out moment. Kept my head in most cases just without any big boo boos. Or so I thought.... At 5 I came to some stairs and there was a red witches hat cone placed there. Hmmm what did organisers say that meant? Residents area? Am I allowed here? I think I am, re-check map. Yeh I must be, although hope I'm not disqualifying myself.... oh well down the stairs I go theres the control onto the next one.
Catch was it wasn't the right control. there were two controls on same fence and I went to one that wasn't mine. another sprint course mispunch for me.

Running warm up/down 10:31 [2] 1.73 km (6:05 / km) +7m 5:58 / km
shoes: Nike Zoom Fly

Warm down with Rob and Blair including to control I mp-ed.

Cycling 37:07 [1] 14.0 km (2:39 / km) +123m 2:32 / km
shoes: Trek Domane 4.3

Ride home including quick stop at Mocan for coffee which was still open. Yippee.

Friday May 11 #

5 PM

Cycling 58:38 [1] 18.23 km (3:13 / km) +151m 3:05 / km
shoes: Trek Domane 4.3

Ride home via mothers day purchases at belconnen. cold and windy ride.

Thursday May 10 #

12 PM

Running 34:52 [3] 7.51 km (4:38 / km) +39m 4:31 / km
shoes: Pegasus 34 Black on black

Decided no intervals due to leg weariness and doing some races on weekend. Still legs tired but better than last few days. Rolled around lunchtime lake loop. Turned really cold with wintery rain about an hour before I went out so made it less fun.

Wednesday May 9 #

6 PM

Running 57:48 [3] 11.23 km (5:09 / km) +164m 4:48 / km
weight:76.4kg shoes: Pegasus 34 Black on black

Run home in dark. Tired legs still and just went. Headlight whole way which will be the way now for a while.
10 PM

Stretching & Exercises 15:00 [0]

Tuesday May 8 #

7 PM

Running warm up/down 10:02 [2] 1.59 km (6:18 / km)
shoes: Pegasus 34 Black on black

Run time got squashed so headed out at 7pm. Glad lights on at aranda ovals.

Running intervals 20:05 [4] 4.82 km (4:10 / km) +2m 4:09 / km
shoes: Nike Zoom Fly

Mona Fartlek round aranda oval with lights on - 4.82k. Pretty leg weary.

Running warm up/down 6:26 [2] 1.0 km (6:24 / km) +16m 5:56 / km
shoes: Pegasus 34 Black on black

Short jog warm down.

Monday May 7 #

7 PM

Cycling 44:14 [3] 13.51 km (3:16 / km) +137m 3:07 / km
shoes: Trek Domane 4.3

Ride home. HRM stopped working again. Grr.

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