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Training Log Archive: markg

In the 7 days ending Apr 28:

activity # timemileskm+m
  Running4 3:46:30 27.84(8:08) 44.8(5:03) 725
  Total4 3:46:30 27.84(8:08) 44.8(5:03) 725
averages - sleep:7.3

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MoTuWeThFrSaSu

Sunday Apr 28 #

7 AM

Running long 1:43:45 [3] 20.3 km (5:07 / km) +300m 4:46 / km
ahr:145 max:166 slept:5.5 shoes: Mizuno Wave Rider 22

Pipe-line loop solo. Another nice morning but pretty cold: gloves and buff but saved the full length tights for another day. Felt pretty cruisey but legs were definitely tired in last 30min and the hip flexors still not back to 100% after getting sore on Monday's hill. Achilles great though!

Saturday Apr 27 #

8 AM

Running 33:30 [3] 6.4 km (5:14 / km) +90m 4:53 / km
ahr:143 max:161 shoes: Salomon Sense Ride

Easy jog in the morn'. Beautiful crisp morning, only spoiled by getting asthma.

Friday Apr 26 #

Note
(sick) (rest day)

Caught an early bus from Toowoomba to Brisbane airport and back to Canberra in the early afternoon. Felt sick and had a headache most of the day. Went to bed early.

Thursday Apr 25 #

Note
(rest day)

Spent some time finding a copy of the USQ map and setting some sprintervals and then the time to run it disappeared.

Wednesday Apr 24 #

Note
(rest day)

Quads still a bit sore.

Tuesday Apr 23 #

8 AM

Running 32:15 [3] 6.1 km (5:17 / km) +50m 5:05 / km
ahr:140 max:159 slept:9.0 shoes: NB Fresh Foam Zante v4

Easy jog on tired legs. Tight shoulders, some warm-up soreness in left shin.

Monday Apr 22 #

4 PM

Running tempo 57:00 [3] 12.0 km (4:45 / km) +285m 4:15 / km
ahr:158 max:178 shoes: Mizuno Wave Rider 22

Tempo run from in-laws out and back Flagstone Creek Road, which heads down the range so a run in 4 parts: 3km of more-or-less flat, 3km downhill, 3km +220m climb back up, and the final 3km of flat. I was starting to feel the descent in my quads by the turn around but felt pretty good on the way up although some hip flexor on the right started complaining near the top. Pretty solid effort though.

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