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Training Log: acejase

In the last 7 days:

activity # timemileskm+m
  Running6 5:18:26 38.54(8:16) 62.02(5:08) 860
  Total6 5:18:26 38.54(8:16) 62.02(5:08) 860
  [1-5]6 5:18:25
averages - weight:78.2kg
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Thursday Jul 19 #

12 PM

Running warm up/down 20:44 intensity: (28 @1) + (9:26 @2) + (10:50 @3) 4.57 km (4:32 / km) +4m 4:31 / km
ahr:134 max:147 shoes: Nike Zoom Fly

Unbelievably I was early to Reid intervals so a 4.5k warm up for me to fill the time.

Running intervals 20:02 intensity: (9 @1) + (42 @2) + (7:51 @3) + (11:16 @4) + (4 @5) 4.18 km (4:47 / km)
ahr:154 max:172 shoes: Nike Zoom Fly

10 * 1min on 1min off with the boys. Strong headwind again which I sheltered behind Leaney for and took a few shifts myself. Pace pretty ok and felt better and faster than the 1ks on Tuesday.

Running warm up/down 6:47 intensity: (45 @2) + (5:32 @3) + (30 @4) 1.47 km (4:38 / km) +4m 4:35 / km
ahr:147 max:154 shoes: Nike Zoom Fly

Cool down to the car with Marty.

Wednesday Jul 18 #

6 PM

Running 24:21 intensity: (1 @0) + (36 @1) + (16:01 @2) + (7:43 @3) 5.05 km (4:49 / km) +54m 4:34 / km
ahr:131 max:142 weight:77.9kg shoes: Pegasus 34 Black on black

Little trot in the dark after a long day driving Zoe to Westmead and back. Fortunately it was a great trip with her hip given the final all clear after nearly 10 years of visits to the Westmead surgeon which was great news.

Tuesday Jul 17 #

3 PM

Running intervals 49:05 intensity: (33 @1) + (24:01 @2) + (7:13 @3) + (17:18 @4) 10.0 km (4:54 / km) +44m 4:48 / km
ahr:142 max:168 shoes: Nike Lunartempo2 Grey

5 * 1km with 1min rests on Aranda Ovals. Felt pretty sluggish and first one in particular was slow although a fairly strong headwind on the long side of the ovals didn't help things. Kept them all under 3min50 at least.

Monday Jul 16 #

5 PM

Running 42:59 intensity: (59 @1) + (35:14 @2) + (6:46 @3) 7.59 km (5:40 / km) +153m 5:08 / km
ahr:127 max:145 weight:78.5kg shoes: Pegasus 34 Black on black

Laps of Aranda just to roll the legs over and get out.

Sunday Jul 15 #

9 AM

Running long 1:33:47 intensity: (1:02 @1) + (38:32 @2) + (52:36 @3) + (1:37 @4) 16.03 km (5:51 / km) +529m 5:01 / km
ahr:136 max:156 shoes: Peregrine7

Went old school and drove over to Majura. Up Majura and down other side into pines then up Ainslie and back to car. Pretty cold and foggy and still foggy above at top of the hills. Felt a little tired from yesterday but nothing drastic. Had old school coffee at Sfoglia afterwards which was pretty good although focaccia with butter no longer on the menu.

Saturday Jul 14 #

7 AM

Running warm up/down 21:18 intensity: (29 @1) + (10:33 @2) + (10:16 @3) 4.32 km (4:56 / km) +13m 4:52 / km
ahr:134 max:146 shoes: Nike Zoom Fly

Run down to park run with Andy. So cold. Andy said -5 and my decision to run in shorts was bad call.

Running race 18:40 intensity: (4 @1) + (14 @2) + (22 @3) + (18:00 @4) 5.04 km (3:42 / km) +3m 3:41 / km
ahr:164 max:168 shoes: Nike Zoom Fly

Park Run @ LakeG. So cold. First race since Stockholm. Set off with some guy shooting off the front but he was going backwards by 500m. A young fella attached himself to me also but dropped away about 2k so I was out on own with cold. Felt ok but was going not very fast. Havent been sleeping great and felt it today. Also need to get back to my stretches/exercises. Good to get it done though and not sure I've won here before so take the win. Hand, even in gloves, were freezing aching.

Running warm up/down 20:43 intensity: (6 @1) + (9:03 @2) + (11:34 @3) 3.76 km (5:31 / km) +56m 5:08 / km
ahr:135 max:143 shoes: Nike Zoom Fly

Run back to Little Oink with Andy where we sat inside and had a coffee. Glad to have got run done.

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