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Training Log Archive: acejase

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Running5 5:12:15 34.81(8:58) 56.02(5:34) 573
  Stretching & Exercises3 2:15:00
  Cycling2 1:04:29 15.31(4:13) 24.64(2:37) 262
  Total10 8:31:44 50.12 80.66 836
  [1-5]9 8:13:41
averages - weight:76.3kg

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MoTuWeThFrSaSu

Sunday Sep 25, 2016 #

4 PM

Running 1:00:22 intensity: (4:13 @1) + (51:42 @2) + (4:27 @3) 10.96 km (5:31 / km) +122m 5:13 / km
ahr:127 max:139 shoes: Blue Nike Vomero

After day of touristing with family snuck out for run down to and around opera house from accommodation. High five a few random Bulldogs supporters when saw them. Legs a bit weary.

Saturday Sep 24, 2016 #

7 AM

Running warm up/down 2:27 [2] 0.47 km (5:13 / km)
weight:75.9kg shoes: Blue Nike Vomero

Couldn't get my HRM to work so stopped and restarted watch.

Running warm up/down 12:03 [2] 2.55 km (4:44 / km) +10m 4:38 / km
shoes: Blue Nike Vomero

Still didn't work. Run down to Parkrun. Legs feeling a bit weary in quads from Thursday.

Running race 18:07 [4] 5.03 km (3:36 / km) +4m 3:35 / km
shoes: LunarRacer 3.1 Sky Blue

Park run LakeG. Set off hard (unplanned) and was flying. Think I was still doing interval pace from Thursday! Reined it in a bit and was with some young fella (20s) while another guy left us out the front. Ran with him for a while but he pulled away a bit in the 3rd k. Was running fast so tried to hang on. PB for LakeG to my surprise and perhaps some encouragement for the HR recovery runs I've been doing.

Running 18:15 [2] 3.39 km (5:23 / km) +49m 5:02 / km
shoes: Blue Nike Vomero

Run home to head off to Doggies Preliminary Final. Epic game and win. Cant believe in GF.

Friday Sep 23, 2016 #

6 AM

Stretching & Exercises 1:00:00 [1]

Flex n Stretch.
5 PM

Running 1:10:30 intensity: (36 @1) + (1:00:01 @2) + (9:53 @3) 11.36 km (6:12 / km) +176m 5:46 / km
ahr:129 max:150

Thursday Sep 22, 2016 #

12 PM

Running warm up/down 11:16 intensity: (1 @0) + (56 @1) + (1:55 @2) + (8:24 @3) 2.35 km (4:47 / km) +15m 4:38 / km
ahr:137 max:151 weight:76.4kg shoes: Nike LunartempoV2

Warm up. Bumped into the boys after a few mins so had company. Not at Reid Oval again today due to all the recent rain.

Running intervals 20:00 intensity: (11 @1) + (40 @2) + (45 @3) + (16:53 @4) + (1:31 @5) 5.43 km (3:41 / km) +3m 3:41 / km
ahr:164 max:173 shoes: Nike LunartempoV2

10 * 75s on, 45s float with Industry. Out and back from red gravel to past Clare Holland House. Felt way better and faster than last Thursday, even to the point that both Petes commented I was running well today. Didn't pace so well though and lungs had had enough by the end of the 7th. Held it together for last 3 but didn't quite get back to start point.

Running warm up/down 14:33 intensity: (1:09 @2) + (13:24 @3) 3.09 km (4:42 / km) +14m 4:36 / km
ahr:145 max:152 shoes: Nike LunartempoV2

Back to car with the Petes. Couldn't park at Regatta Point as Florida has begun.

Wednesday Sep 21, 2016 #

6 AM

Stretching & Exercises 1:00:00 [1]
weight:76.6kg

Stretch n Flex. Liked it at the start, hated in the middle, felt heaps good at the end. What emotions for one class.
2 PM

Cycling 33:46 [2] 11.93 km (2:50 / km) +143m 2:40 / km
shoes: Trek Domane 4.3

Thought the rain was stopping. It didn't. Got saturated.

Tuesday Sep 20, 2016 #

9 AM

Cycling 30:43 intensity: (3:02 @0) + (15:38 @1) + (12:03 @2) 12.71 km (2:25 / km) +119m 2:18 / km
ahr:100 max:126 shoes: Trek Domane 4.3

Work.
5 PM

Running 1:24:42 intensity: (48 @1) + (35:26 @2) + (48:08 @3) + (20 @4) 11.39 km (7:26 / km) +182m 6:53 / km
ahr:135 max:155 weight:76.4kg shoes: Blue Nike Vomero

70% HR recovery run on way home from work. not sure how much longer I can do these runs - having to walk on and off to keep HR at 70% or lower. Apparently improvement in being able to run whole time occurs after a while. A while better come soon!

Monday Sep 19, 2016 #

8 PM

Stretching & Exercises 15:00 [0]
weight:76.1kg

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