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Training Log Archive: acejase

In the 1 days ending Oct 13, 2016:

activity # timemileskm+m
  Stretching & Exercises1 1:00:00
  Running1 49:48 6.59(7:33) 10.61(4:42) 3
  Total2 1:49:48 6.59 10.61 3
averages - weight:76kg

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Th

Thursday Oct 13, 2016 #

12 PM

Running warm up/down 17:16 intensity: (11 @1) + (4:47 @2) + (12:18 @3) 3.48 km (4:58 / km) +3m 4:57 / km
ahr:139 max:151 weight:76kg shoes: Nike FreeRun Distance

Warm up with the boys. Wore my Bulldogs jumper which got a few comments for the positive. Alan was grieving the loss of Sam Mitchell from his Hawks.

Running intervals 21:07 intensity: (12 @1) + (7 @2) + (2:20 @3) + (17:19 @4) + (1:09 @5) 5.09 km (4:09 / km)
ahr:162 max:174 shoes: Nike FreeRun Distance

7 * 2min on, 1min off. Ran well with good turn of speed. Thought I'd had it in rep 5 but pulled through ok. Nice spring day and Reid Oval had dried out reasonably well.

Running warm up/down 11:25 intensity: (6:15 @2) + (5:10 @3) 2.05 km (5:34 / km)
ahr:135 max:141 shoes: Nike FreeRun Distance

7 PM

Stretching & Exercises 1:00:00 [1]

Another Stretch N Flex. Some newbies came along and it was good to see I had improved since I was a newbie.

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