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Training Log Archive: acejase

In the 1 days ending Jan 13, 2018:

activity # timemileskm+m
  Running1 1:01:52 7.83(7:54) 12.61(4:54) 123
  Total1 1:01:52 7.83(7:54) 12.61(4:54) 123

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Sa

Saturday Jan 13, 2018 #

8 AM

Running warm up/down 23:58 intensity: (2:03 @1) + (15:33 @2) + (5:57 @3) + (25 @4) 4.89 km (4:54 / km) +51m 4:39 / km
ahr:129 max:170 shoes: Nike Zoom Elite 9 Green

Marty Rob and I were going to do the Kosi Challenge however the rain wind and general winter weather ruled that out. So instead we met James Minto and did warm up round village before doing a session.

Running intervals 37:54 intensity: (36 @1) + (13:06 @2) + (8:36 @3) + (15:36 @4) 7.72 km (4:55 / km) +71m 4:42 / km
ahr:144 max:167 shoes: Nike Zoom Elite 9 Green

5 * 1k and a bit off 5mins on what apparantley is the pipeline track near the Thredbo River at the Friday Flat end of Thredbo. 3 slightly downhill efforts and 2 uphill. Legs weary but a little better after the 2nd. Didn't have a 5th gear and possibly not a 4th. Held Rob at bay for the first 3 before he showed he still had the legs and went with James for the last two. Good session to do. Time includes warm down back up to the Youth Hostel.

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