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Training Log Archive: acejase

In the 7 days ending Aug 20, 2017:

activity # timemileskm+m
  Running5 6:09:18 48.45(7:37) 77.98(4:44) 1006
  Stretching & Exercises4 2:40:00
  Cycling2 1:09:41 16.26(4:17) 26.17(2:40) 238
  Orienteering1 21:20 1.55(13:44) 2.5(8:32) 33
  Total12 10:20:19 66.27 106.65 1277
  [1-5]10 9:40:19
averages - weight:76kg

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MoTuWeThFrSaSu

Sunday Aug 20, 2017 #

8 AM

Running long 2:16:04 [3] 30.09 km (4:31 / km) +300m 4:18 / km
weight:76.2kg shoes: Pegasus32 BlackWhite

Solo long run from home round West and Central basins of lake. Cruised along quite nicely and good pace the whole way. Took some gels for the hell of it and they seemed to help.
Got the draw for my match race event - Bluett v Dent, Candy v Key Jnr, Key v Allison, Crane v Uppill amongst many others. And of course Fyshwick v Hogg.
Should be fun.
10 PM

Stretching & Exercises 20:00 [0]

Saturday Aug 19, 2017 #

10 AM

Orienteering 21:20 [1] 2.5 km (8:32 / km) +33m 8:00 / km
weight:75.8kg shoes: Pegasus32 BlackWhite

Green course with Zoe. Seemed to get the hang of it ok.
2 PM

Running 54:58 [3] 11.68 km (4:42 / km) +171m 4:23 / km
shoes: Pegasus32 BlackWhite

Cruisy run round Black Men Reserve. Didn't want to do a session to ensure full recovery and think was wise. Cruised along quite ok. HRM not working.

Friday Aug 18, 2017 #

Stretching & Exercises 1:00:00 [1]

Managed to get to another Flex N Stretch. Only two of us in class and the other lady was super talker so not very zen today. Extra rolling too. Glad to have got to a second in a week - helps I think.

Thursday Aug 17, 2017 #

12 PM

Running warm up/down 17:18 intensity: (14 @1) + (3:23 @2) + (13:41 @3) 3.71 km (4:40 / km) +11m 4:36 / km
ahr:140 max:151 weight:75.8kg shoes: Nike Zoom Elite 9 Green

Warm up with Sam.

Running intervals 20:03 intensity: (8 @1) + (13 @2) + (4:58 @3) + (14:22 @4) + (22 @5) 4.38 km (4:35 / km)
ahr:159 max:173 shoes: Nike Zoom Elite 9 Green

4 * (2min on, 1min rest, 1min on, 1min rest). Super windy and don't feel totally recovered from illness last week. But plugged away and reasonable session.

Running warm up/down 8:16 intensity: (1 @1) + (52 @2) + (5:43 @3) + (1:40 @4) 1.72 km (4:48 / km)
ahr:147 max:156 shoes: Nike Zoom Elite 9 Green

Shorter cool down as things to do.

Wednesday Aug 16, 2017 #

6 AM

Stretching & Exercises 1:00:00 [1]

Flex n Stretch. Shiree said at the end my Up Dog has improved. If only I knew what that was.... and I think she said Up Dog.
C • Up dog 6
8 AM

Running 1:25:06 intensity: (21 @1) + (16:01 @2) + (56:29 @3) + (12:15 @4) 16.4 km (5:11 / km) +359m 4:41 / km
ahr:145 max:162 shoes: Pegasus32 BlackWhite

Longer run into work going up and over Black Mtn. Bit of rain about which was nice once I got going. Again felt pretty reasonable although watch said I was working a bit harder than normal.

Tuesday Aug 15, 2017 #

4 PM

Running intervals 47:33 intensity: (23 @1) + (2:55 @2) + (28:27 @3) + (15:48 @4) 10.01 km (4:45 / km) +165m 4:23 / km
ahr:149 max:168 weight:76.4kg shoes: Mizuno Sayonara 3

Run from ballet. Did Mona Fartlek on Pinnacles so plenty of ups and downs. Felt ok but HR on watch said I was working pretty hard. Think I'm over #manflu.

Monday Aug 14, 2017 #

9 AM

Cycling 33:42 intensity: (11:53 @1) + (21:48 @2) + (1 @3) 13.55 km (2:29 / km) +93m 2:24 / km
ahr:111 max:130 weight:75.8kg shoes: Trek Domane 4.3

Its a bit less cold. Yeh!
7 PM

Cycling 35:59 intensity: (15:53 @1) + (20:06 @2) 12.63 km (2:51 / km) +145m 2:42 / km
ahr:110 max:132 shoes: Trek Domane 4.3

HFW. Its still dark.
10 PM

Stretching & Exercises 20:00 [0]

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