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Training Log Archive: acejase

In the 1 days ending Apr 30, 2017:

activity # timemileskm+m
  Running1 2:21:20 15.75(8:59) 25.34(5:35) 563
  Total1 2:21:20 15.75(8:59) 25.34(5:35) 563

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Sunday Apr 30, 2017 #

6 AM

Running 2:21:20 intensity: (1:57 @1) + (1:23:31 @2) + (51:23 @3) + (4:29 @4) 25.34 km (5:35 / km) +563m 5:01 / km
ahr:133 max:160 shoes: Dark Blue Nike Vomero 11

Long run with Rob and Candyman. Overdid the rolling and exercises last night so glutes and quads hurting from the get go. We went down through usual way to pushbike hill, ALJ track, round bottom of Botanic Gardens then over Little Black. Back through Aranda Hill where G left us and Rob and I went up Painter. Lap of Cook before home and I did a few laps of Aranda Ovals to get to 25k. I was moving pretty slowly by then.

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