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Training Log: acejase

In the last 7 days:

activity # timemileskm+m
  Running4 5:48:50 44.14(7:54) 71.04(4:55) 756
  Cycling3 1:26:41 17.0(5:06) 27.36(3:10) 248
  Stretching & Exercises2 30:00
  Total9 7:45:31 61.14 98.4 1004
  [1-5]7 7:14:40
averages - weight:76.8kg
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WeThFrSaSuMoTu

Tuesday Jan 24 #

Note
weight:77.6kg

Monday Jan 23 #

Note
weight:76.9kg

12 PM

Cycling 29:28 intensity: (31 @0) + (24:56 @1) + (4:01 @2) 9.81 km (3:00 / km) +80m 2:53 / km
ahr:96 max:122

Ride to work from Jo and Sheps in Wright. Hot at lunchtime. Riding MTB as Trek still in the shop.
6 PM

Cycling 44:10 intensity: (6 @0) + (39:15 @1) + (4:39 @2) + (10 @3) 12.63 km (3:30 / km) +134m 3:19 / km
ahr:95 max:117

Very slow ride home.
10 PM

Stretching & Exercises 10:00 [0]

Sunday Jan 22 #

6 AM

Running long 2:42:04 intensity: (44 @1) + (26:44 @2) + (1:57:41 @3) + (16:55 @4) 32.2 km (5:02 / km) +546m 4:38 / km
ahr:143 max:160 shoes: Dark Blue Nike Vomero 11

Joined the Southside bunch (guys who run at Reid on Thursdays) for a change. Drove to Sam's house then we met Etienne, Jasen Higuchi, Wayne Corlis and Mark Bourne up at base of Mt Taylor. Run went round Taylor, Oakey Hill, Mt Arewang and a bit of Coleman Ridge. Different style of long run to usual orienteers long run - a faster pace but don't go up the top of big hills. Felt a bit flat at the start - think I overdid last nights exercises - but never really got much worse and by the time I was tired Etienne and others were tired too.

Saturday Jan 21 #

5 PM

Running intervals 49:38 intensity: (3 @0) + (1:14 @1) + (17:55 @2) + (14:47 @3) + (15:39 @4) 10.41 km (4:46 / km) +77m 4:36 / km
ahr:142 max:163 weight:77.1kg shoes: Nike FreeRun Distance

Was meant to do this session in the morning before got hot but day went to $hit for various reasons and ended up going out, somewhat grumpily, at 5pm. Did Mona fartlek round LakeG at a kind of steady pace - didn't want to go flat chat due to heat and big run tomorrow. Felt slightly less grumpy for getting out.
9 PM

Stretching & Exercises 20:00 [0]

Thursday Jan 19 #

9 AM

Cycling 13:03 intensity: (11 @0) + (11:40 @1) + (1:12 @2) 4.92 km (2:39 / km) +34m 2:34 / km
ahr:92 max:114 weight:76.3kg shoes: Trek Domane 4.3

Took the Trek in for service. later found out its gonna be there a while.
12 PM

Running warm up/down 19:56 intensity: (26 @1) + (13:11 @2) + (6:19 @3) 4.24 km (4:42 / km) +11m 4:38 / km
ahr:132 max:142 shoes: Nike FreeRun Distance

Running intervals 20:00 intensity: (3 @1) + (2:40 @2) + (9:33 @3) + (7:44 @4) 4.12 km (4:51 / km)
ahr:149 max:171 shoes: Nike FreeRun Distance

Managed to get to Reid and it was on with a cooler day. 10*1min on 1min off. Took it steady for most although tried to hold off fast-finishing Pete on the last which meant there was nothing "steady" about that one. More flat out!

Running warm up/down 18:57 intensity: (15:07 @2) + (3:50 @3) 3.62 km (5:14 / km)
ahr:133 max:140 shoes: Nike FreeRun Distance

Wednesday Jan 18 #

8 AM

Running long 1:18:15 intensity: (29 @1) + (7:03 @2) + (32:51 @3) + (37:52 @4) 16.44 km (4:46 / km) +123m 4:35 / km
ahr:150 max:162 weight:76.5kg shoes: Dark Blue Nike Vomero 11

Longer run in and feeling better than yesterday. Hotter though so bit drained by the end. Went over Commonwealth Ave bridge way round the lake. Nice steady pace although flagging a bit at the end with the heat.

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Getting loads of praise on your article :-) 2  
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Epically awesome adventure! 9  
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