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Training Log Archive: acejase

In the 1 days ending Apr 27, 2017:

activity # timemileskm+m
  Running1 59:18 7.74(7:39) 12.46(4:45) 7
  Total1 59:18 7.74(7:39) 12.46(4:45) 7
averages - weight:78.1kg

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Th

Thursday Apr 27, 2017 #

12 PM

Running warm up/down 24:03 intensity: (13 @1) + (4:05 @2) + (19:45 @3) 5.22 km (4:36 / km) +4m 4:36 / km
ahr:139 max:147 weight:78.1kg shoes: Nike Zoom Elite 9 Green

No Sam this week but he's trained me so well I still did a long warm up.

Running intervals 20:05 intensity: (10 @1) + (7 @2) + (6:04 @3) + (13:38 @4) + (6 @5) 4.38 km (4:35 / km)
ahr:158 max:172 shoes: Nike Zoom Elite 9 Green

Industry Ints except DavO and Tom Braizier turned up this week for first time ever. Seemed to inspire the competitive juices in all of us and speed was up. Suited me as wanted to have a bit of a focus and kept up with Leaney for all except the last two when I tailed off a bit. Quick.

Running warm up/down 15:10 intensity: (6:01 @2) + (9:09 @3) 2.86 km (5:18 / km) +3m 5:16 / km
ahr:135 max:145 shoes: Nike Zoom Elite 9 Green

Jog back to town with DavO who seemed pumped.

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