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Training Log Archive: acejase

In the 7 days ending Dec 10:

activity # timemileskm+m
  Running7 5:42:11 46.14(7:25) 74.25(4:37) 682
  Cycling2 1:14:52 16.75(4:28) 26.96(2:47) 214
  Stretching & Exercises1 15:00
  Total10 7:12:03 62.89 101.21 896
  [1-5]9 6:56:57
averages - weight:75.9kg

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MoTuWeThFrSaSu

Sunday Dec 10 #

8 AM

Running long 1:53:30 intensity: (5 @0) + (57 @1) + (12:02 @2) + (1:26:25 @3) + (14:01 @4) 24.01 km (4:44 / km) +378m 4:23 / km
ahr:144 max:161 shoes: Nike Pegasus Rainbow

Long run with Marty and Erwin. Out round rollercoaster, little black, bruce ridge and then back to martys to get distance. Marty didn't run yesterday so was very fresh. Erwin struggled a bit on the rollercoaster which was helpful for me keeping up in general. I was ok given yesterdays effort but didn't even try to go with Marty on rollercoaster. Plenty of banter and stories.

Saturday Dec 9 #

7 AM

Running warm up/down 16:00 intensity: (27 @1) + (3:48 @2) + (11:45 @3) 3.63 km (4:24 / km) +7m 4:22 / km
ahr:137 max:149 shoes: Nike Pegasus Rainbow

Hungover from work Xmas party. Wasn't gonna do park run but woke up early and had nothing better to do!

Running race 18:01 intensity: (5 @1) + (15 @2) + (37 @3) + (17:04 @4) 5.02 km (3:35 / km) +2m 3:35 / km
ahr:164 max:171 shoes: Lunar Racer3.2 Yellow

Park run. Legs felt ok even if head and guts weren't great. Set off at reasonable pace and soon looked like I would be on my own out front. 2nd k was a bit slower than would like for sub 18 but tried not to overcompensate. The dreaded 4th k was my best split for that one and figured I was a chance for sub 18. Busted my hump in last k spewing as crossed the line for 18 flat. PB off a hangover so not too bad but wanted the extra second!!!!

Running warm up/down 10:13 intensity: (8 @1) + (9:00 @2) + (1:05 @3) 1.84 km (5:32 / km) +13m 5:21 / km
ahr:131 max:138 shoes: Nike Pegasus Rainbow

Cool down to CISAC for loo visit.

Running 3:07 intensity: (22 @1) + (1:35 @2) + (1:10 @3) 0.63 km (4:55 / km) +8m 4:37 / km
ahr:127 max:140 shoes: Nike Pegasus Rainbow

Rest of cool down when remembered to restart watch at aranda fields. oops.

Friday Dec 8 #

9 AM

Running 19:12 intensity: (47 @1) + (1:41 @2) + (16:44 @3) 4.44 km (4:19 / km) +7m 4:17 / km
ahr:140 max:152 shoes: Nike Pegasus Rainbow

Short jog from car service place to work.
4 PM

Running warm up/down 21:29 intensity: (1 @0) + (41 @1) + (5:13 @2) + (15:34 @3) 4.93 km (4:22 / km) +33m 4:13 / km
ahr:139 max:150 shoes: Nike Pegasus Rainbow

Back to car service place.

Thursday Dec 7 #

12 PM

Running warm up/down 20:52 intensity: (16 @1) + (3:19 @2) + (17:17 @3) 4.39 km (4:45 / km) +5m 4:44 / km
ahr:138 max:152 shoes: Mizuno Sayonara 3

Longer warm up with sam.

Running warm up/down 20:12 intensity: (18 @1) + (12 @2) + (6:34 @3) + (13:08 @4) 4.23 km (4:47 / km)
ahr:156 max:171 shoes: Mizuno Sayonara 3

shorter warm down today. places to be!

Running 7:19 intensity: (37 @2) + (6:42 @3) 1.53 km (4:47 / km) +2m 4:45 / km
ahr:146 max:153

Wednesday Dec 6 #

9 AM

Running 51:56 intensity: (3:14 @1) + (16:47 @2) + (31:55 @3) 10.47 km (4:58 / km) +178m 4:34 / km
ahr:134 max:153 shoes: Nike Pegasus Rainbow

Run in to work. Not done for a while and was nice to go again.

Tuesday Dec 5 #

1 PM

Running warm up/down 9:44 intensity: (23 @1) + (2:36 @2) + (6:45 @3) 2.09 km (4:40 / km) +27m 4:23 / km
ahr:135 max:143 weight:75.9kg shoes: Nike Zoom Elite 9 Green

Roll round aranda warming up.

Running intervals 20:15 intensity: (8 @1) + (21 @2) + (2:47 @3) + (16:59 @4) 5.02 km (4:02 / km) +2m 4:02 / km
ahr:158 max:167 shoes: Nike Zoom Elite 9 Green

Mona Fartlek solo. Felt ok although lost a bit of focus at times. Think recovered from Stromlo finally. Just snuck over the 5k for the fartlek.

Running warm up/down 10:21 intensity: (2:01 @2) + (8:20 @3) 2.01 km (5:09 / km) +21m 4:54 / km
ahr:141 max:148 shoes: Nike Zoom Elite 9 Green

Cool down.

Monday Dec 4 #

9 AM

Cycling 38:52 intensity: (34:05 @1) + (4:43 @2) + (4 @3) 14.35 km (2:43 / km) +83m 2:38 / km
ahr:96 max:116 weight:76kg shoes: Trek Domane 4.3

In to work. Managed to miss the rain but geeze it was cold.
7 PM

Cycling 36:00 intensity: (32:40 @1) + (3:20 @2) 12.62 km (2:51 / km) +132m 2:43 / km
ahr:99 max:112 shoes: Trek Domane 4.3

Home from work. Still cold and dint miss the rain this time.
10 PM

Stretching & Exercises 15:00 [0]

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