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Training Log Archive: acejase

In the 1 days ending Oct 15, 2016:

activity # timemileskm+m
  Running1 47:11 6.57(7:11) 10.57(4:28) 45
  Stretching & Exercises1 5:00
  Total2 52:11 6.57 10.57 45
  [1-5]1 47:08

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Sa

Saturday Oct 15, 2016 #

7 AM

Running warm up/down 14:55 intensity: (3 @0) + (36 @1) + (4:59 @2) + (9:17 @3) 3.13 km (4:45 / km)
ahr:134 max:147 shoes: Blue Nike Vomero

Was thinking of doing Gungahlin Parkrun today but the extra half hours sleep was too attractive so ran down to LakeG. PhilO, Josh Torley and squad warming up.

Running race 18:16 intensity: (11 @1) + (9 @2) + (44 @3) + (17:02 @4) + (10 @5) 5.03 km (3:38 / km) +2m 3:37 / km
ahr:164 max:172 shoes: Nike FreeRun Distance

PhilO, Torley and another from his squad shot off at the start. I was hopeful for a good time although could feel training in the legs. Measured my effort well although 2nd k was a bit slow for lack of focus. Ran near 2 other guys which helped. Finished very strongly.

Running warm up/down 14:00 intensity: (18 @1) + (13:29 @2) + (13 @3) 2.41 km (5:49 / km) +42m 5:20 / km
ahr:128 max:137 shoes: Blue Nike Vomero

Walk chatted with some ACT election dude before starting jog home. Although the chat was also because I didn't want to start running. Tired legs.
10 PM

Stretching & Exercises 5:00 [0]

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