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Training Log Archive: acejase

In the 7 days ending Oct 24, 2017:

	activity	#	time	miles		km		+m
	Running	5	4:58:08	41.98	(7:06)	67.57	(4:25)	495
	Cycling	4	2:24:23	28.96	(4:59)	46.61	(3:06)	237
	Stretching & Exercises	2	1:00:00
	Total	11	8:22:31	70.95		114.18		732
	[1-5]	11	8:22:30
averages - weight:75.1kg

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Tuesday Oct 24, 2017 #

4 PM

Running intervals 46:31 10.42 km (4:28 / km) +110m 4:14 / km
ahr:157 max:175 weight:75.1kg shoes: Mizuno Sayonara 3

20min tempo effort (5.25k/3min49s is) followed by 5 * 30s on 30s off at the Pinnacles. Hard session but seemed to handle ok, especially given Sunday long run. Tried to keep to flatter sections of Pinnacles but still some ups and downs.

6 PM

Stretching & Exercises 30:00 [2]

Another CxWorx class. Was late today so basically did class from in the corridoor as was very packed.

C • Running in a corridoor 2

Monday Oct 23, 2017 #

9 AM

Cycling 27:40 11.9 km (2:19 / km) +104m 2:14 / km
ahr:117 max:139 weight:74.5kg shoes: Trek Domane 4.3

Into work.

7 PM

Cycling 36:43 12.71 km (2:53 / km) +133m 2:45 / km
ahr:106 max:125 shoes: Trek Domane 4.3

Home from work. May have survived swooping season without too much damage.

Sunday Oct 22, 2017 #

12 PM

Running long 2:15:18 30.23 km (4:29 / km) +273m 4:17 / km
ahr:145 max:157 weight:74.9kg shoes: Nike Pegasus 33

Long run from home down and around West and Central basins. Becoming my regular when want to do 30k and running solo. Speed pretty reasonable and rolled along ok. Nice to have new pair of Pegasus on.

Saturday Oct 21, 2017 #

7 AM

Running warm up/down 17:54 4.03 km (4:26 / km) +16m 4:21 / km
ahr:136 max:147 weight:75.1kg shoes: Nike Pegasus 33

Down to parkrun.

Running race 18:01 5.04 km (3:34 / km) +3m 3:34 / km
ahr:165 max:176 shoes: Lunar Racer3.2 Yellow

Parkrun. Time actually 18.05 as had bit of trouble with watch. First 3k or so pretty fast and feeling ok but on the edge. Ahead of 18min time. Got passed by a young whipper snapper (had been leading) in 3rd k and went with him for a little while but then the cord really snapped in last k.

Running warm up/down 16:34 3.0 km (5:32 / km) +50m 5:06 / km
ahr:133 max:140 shoes: Nike Pegasus 33

Run home. First part with G and Andy.

12 PM

Stretching & Exercises 30:00 [2]

Did CxWorx at CISAC. Pretty sameish as Deakin but much bigger room. Core seems to be getting used to it and presumably getting a bit stronger.

Friday Oct 20, 2017 #

9 AM

Cycling 40:00 [1] 11.0 km (3:38 / km)
shoes: Trek Domane 4.3

ITW

8 PM

Cycling 40:00 [1] 11.0 km (3:38 / km)

HFW

Thursday Oct 19, 2017 #

12 PM

Running 10:48 [3] 2.4 km (4:30 / km) +22m 4:18 / km
weight:75.3kg shoes: Nike Zoom Elite 9 Green

Warm up to Reid Oval.

Running intervals 3:08 [3] 0.72 km (4:23 / km)
shoes: Nike Zoom Elite 9 Green

Started ints but just wasn't feeling great. Legs tired and regretted doing tuesday session so bailed after 1 rep. Heart wasn't really in it at start either so decided to be wise.

Running 7:27 [3] 1.71 km (4:22 / km)
shoes: Nike Zoom Elite 9 Green

Back to car. Felt like right choice.

Wednesday Oct 18, 2017 #

2 PM

Running 42:27 10.01 km (4:14 / km) +20m 4:12 / km
ahr:150 max:160 weight:75.5kg shoes: Nike Pegasus 33

Work thing in Kingston so when it was finished rolled around East Basin. Pretty warm day (27?) but wasn't too bad by the lake and with shade of trees. Didn't se a snake like last time so that was helpful! Legs still a bit weary from weekend.

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