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Training Log: acejase

In the last 7 days:

activity # timemileskm+m
  Running4 4:51:08 37.5(7:46) 60.36(4:49) 783
  Cycling3 1:46:17 24.59(4:19) 39.57(2:41) 251
  Stretching & Exercises2 20:00
  Total9 6:57:25 62.09 99.93 1034
  [1-5]7 6:36:21
averages - weight:76.1kg
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Wednesday Jan 17 #

8 AM

Cycling 34:21 intensity: (5:46 @1) + (28:35 @2) 14.87 km (2:19 / km) +116m 2:13 / km
ahr:115 max:134 weight:75.9kg shoes: Nike Lunartempo2 Grey

Roll into work via Acton Ferry Terminal side of lake. Nice morning and enjoyed having light back pack.

Tuesday Jan 16 #

5 PM

Running 59:24 intensity: (1:04 @0) + (10:00 @1) + (4:11 @2) + (39:45 @3) + (4:24 @4) 12.64 km (4:42 / km) +188m 4:22 / km
ahr:133 max:170 weight:76.7kg shoes: Nike Lunartempo2 Grey

Figured make this recovery cruise home rather than intervals session. Glad I did - fairly shattered. Need to make it easy week this week for recovery from last week.

Monday Jan 15 #

8 AM

Cycling 40:00 [1] 12.0 km (3:20 / km)
weight:75.9kg shoes: Trek Domane 4.3

ITW. Went longer way along east side of west basin to delay as long as possible arrival at work.
7 PM

Cycling 31:56 intensity: (18:19 @1) + (13:30 @2) + (7 @3) 12.7 km (2:31 / km) +135m 2:23 / km
ahr:107 max:130 shoes: Trek Domane 4.3

Pumped it home. Enjoyed new shoes and backpack.
10 PM

Stretching & Exercises 15:00 [0]

Sunday Jan 14 #

8 AM

Running long 2:14:10 intensity: (33 @1) + (9:13 @2) + (2:04:24 @3) 30.02 km (4:28 / km) +281m 4:16 / km
ahr:144 max:152 weight:75.9kg shoes: Nike Pegasus Rainbow

So the last 2 years at Thredbo have been 100k weeks. Unfortunately due to more heather running this year (oh and not doing a 47k run mid week) I was 29k short this year. Set out on 'usual' 30k loop of west and central basin from home. Felt better than expected and rolled along nicely on the bike path. Bit different to thredbo tracks. Marty was maybe gonna meet me so was looking out for him although turned out he bailed. Finished up the hill to Aranda ok and overdid things to get to 101k for the week.

Saturday Jan 13 #

8 AM

Running warm up/down 23:58 intensity: (2:03 @1) + (15:33 @2) + (5:57 @3) + (25 @4) 4.89 km (4:54 / km) +51m 4:39 / km
ahr:129 max:170 shoes: Nike Zoom Elite 9 Green

Marty Rob and I were going to do the Kosi Challenge however the rain wind and general winter weather ruled that out. So instead we met James Minto and did warm up round village before doing a session.

Running intervals 37:54 intensity: (36 @1) + (13:06 @2) + (8:36 @3) + (15:36 @4) 7.72 km (4:55 / km) +71m 4:42 / km
ahr:144 max:167 shoes: Nike Zoom Elite 9 Green

5 * 1k and a bit off 5mins on what apparantley is the pipeline track near the Thredbo River at the Friday Flat end of Thredbo. 3 slightly downhill efforts and 2 uphill. Legs weary but a little better after the 2nd. Didn't have a 5th gear and possibly not a 4th. Held Rob at bay for the first 3 before he showed he still had the legs and went with James for the last two. Good session to do. Time includes warm down back up to the Youth Hostel.

Friday Jan 12 #

6 PM

Running 35:42 intensity: (3:47 @1) + (21:29 @2) + (6:01 @3) + (4:12 @4) + (13 @5) 5.09 km (7:00 / km) +191m 5:54 / km
ahr:129 max:177 shoes: Nike Pegasus Rainbow

Slow plod with Rob round some Thredbo tracks. Unfortunately for rob and i the route I chose was quite steep and hilly and generally agony after yesterday. We both agreed we felt better for it.
10 PM

Stretching & Exercises 5:00 [0]

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