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Training Log Archive: acejase

In the 7 days ending Sep 9, 2018:

activity # timemileskm+m
  Running6 6:10:40 41.68(8:54) 67.07(5:32) 1297
  Cycling4 2:32:50 22.68 36.5 148
  Stretching & Exercises2 20:00
  Total12 9:03:30 64.36 103.58 1445
  [1-5]10 8:43:26
averages - weight:77.8kg

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MoTuWeThFrSaSu

Sunday Sep 9, 2018 #

9 AM

Running long 2:53:13 intensity: (2:20 @1) + (1:16:38 @2) + (1:33:53 @3) + (22 @4) 24.01 km (7:13 / km) +1062m 5:54 / km
ahr:135 max:154 shoes: Peregrine7

Had some time so went down to Honeysuclke Creek for a long run. Ran from the tracking station down the old, rarely used track to the base of Tennent then up Mt Tennent. Track was a bit muddy and overgrown but found my way. Was still glad to get out onto Tennent trail. Tennent was a bit of a long grind and pretty cold on the top with the wind blowing. Back down looking for the Bushfolds flat track and got a bit mixed up where it was so bush bashed a km or so down of the side of Tennent to Bushfolds flat. Came out almost exactly where the track I was looking for came out.
Then over through to the Booroomba Rocks car park. I was getting a little tired and sick of it so decided not to do Booroomba Rocks instead pushing on through to the Honeysuckle car park. Good run and nice to do something different.
C • the track 2

Saturday Sep 8, 2018 #

7 AM

Running warm up/down 9:57 intensity: (26 @1) + (3:26 @2) + (6:05 @3) 2.27 km (4:23 / km) +3m 4:21 / km
ahr:136 max:151 shoes: Nike Zoom Fly

Running 18:25 intensity: (6 @1) + (14 @2) + (37 @3) + (16:53 @4) + (35 @5) 5.05 km (3:39 / km) +3m 3:38 / km
ahr:164 max:175 shoes: Nike Zoom Fly

Park Run. Noone much there and within 100m I was out front on my own. My legs weren't feeling the love so just tried to push on with the aim of kicking down in the last k if I had anything. Looked over my shoulder at dirhams close and there was a young guy coming. I kept my pace but he came past me at about 4.5k mark. I didn't have anything left to go with him but he didn't get too far ahead either so I sprinted the last 50m and passed him to take the win.
C • taking down the young fella 3

Running warm up/down 15:21 intensity: (1 @1) + (11:28 @2) + (3:52 @3) 2.65 km (5:48 / km) +30m 5:29 / km
ahr:130 max:140 shoes: Nike Zoom Fly

Warm down looking for a coffee shop open in Belco. Fail.

Friday Sep 7, 2018 #

9 AM

Running 35:08 intensity: (29 @1) + (18:15 @2) + (16:24 @3) 7.28 km (4:50 / km) +34m 4:43 / km
ahr:134 max:145 weight:77.2kg shoes: Pegasus 34 Black on black

Little jog before work. Warmer morning. Legs still a bit sore.

Thursday Sep 6, 2018 #

5 PM

Running intervals 35:18 intensity: (4 @0) + (1:20 @1) + (20:58 @2) + (12:56 @3) 6.9 km (5:07 / km) +26m 5:01 / km
ahr:130 max:153 weight:77.3kg shoes: Asics DS Trainer

10*1min on 1min off on Aranda Ovals. Dark and still sore from rolling on tuesday night. Was pretty slow.Good to get out though.

Wednesday Sep 5, 2018 #

6 AM

Running 46:04 intensity: (32 @1) + (9:20 @2) + (32:16 @3) + (3:56 @4) 10.01 km (4:36 / km) +126m 4:20 / km
ahr:143 max:159 weight:78kg shoes: Asics DS Trainer

Early morning run with Marty. Over to Black mountain reserve and back. Quads sore from too much rolling on the roller last night!
7 AM

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

ITW.
6 PM

Cycling 32:50 intensity: (20:50 @1) + (11:51 @2) + (9 @3) 12.5 km (2:38 / km) +148m 2:29 / km
ahr:105 max:130 shoes: Trek Domane 4.3

HFW. Got into my first commuter race for a while. They tailed me up the first part of Aranda Hill but then I blew them away. bye bye loser.

Tuesday Sep 4, 2018 #

12 PM

Running warm up/down 3:26 intensity: (10 @1) + (1:48 @2) + (1:28 @3) 0.71 km (4:48 / km)
ahr:132 max:141 weight:78.1kg shoes: Lunar Racer3.2 Yellow

Short warm up as running late. Met Jacob on way to meeting point so glad as meant hadn't missed start of session.

Running intervals 26:00 intensity: (25 @1) + (8 @2) + (5:14 @3) + (20:11 @4) + (2 @5) 6.58 km (3:57 / km) +10m 3:55 / km
ahr:160 max:172 shoes: Lunar Racer3.2 Yellow

5*4min on, 90s recovery with Jacob, Marty, Leaney and Mark Gregson joined us which was good to see. Felt pretty reasonable like I'd stepped it up a cog. Maybe last two days easy helped? First two were out into wind and then back with the wind. Kept consistent pace with two out slightly slower really only because of the wind. Captain Cook fountain being on was annoying as we got saturated with the wind blowing the water on course.

Running warm up/down 7:48 intensity: (11 @1) + (1:13 @2) + (6:24 @3) 1.61 km (4:51 / km) +4m 4:48 / km
ahr:139 max:148 shoes: Lunar Racer3.2 Yellow

10 PM

Stretching & Exercises 10:00 [0]

Monday Sep 3, 2018 #

9 AM

Cycling 40:00 [1] 12.0 km (3:20 / km)
weight:78.3kg shoes: Trek Domane 4.3

4 PM

Cycling 40:00 [1] 12.0 km (3:20 / km)
shoes: Trek Domane 4.3

10 PM

Stretching & Exercises 10:00 [0]

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