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Training Log Archive: acejase

In the 7 days ending Mar 4, 2018:

activity # timemileskm+m
  Running6 6:12:23 46.32(8:02) 74.54(5:00) 754
  Cycling5 2:35:22 34.13(4:33) 54.92(2:50) 507
  swimming1 20:00 0.37(53:39) 0.6(33:20)
  Total11 9:07:45 80.82(6:47) 130.06(4:13) 1261
averages - weight:75.2kg

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MoTuWeThFrSaSu

Sunday Mar 4, 2018 #

9 AM

Running long 2:17:59 intensity: (39 @1) + (1:01:36 @2) + (1:15:24 @3) + (20 @4) 25.54 km (5:24 / km) +420m 5:00 / km
ahr:136 max:155 weight:75.2kg shoes: Pegasus32 BlackWhite

Long slow run w Frogga. I was pretty tired from last night session. I was probably ready to stop at 20k but Frogga wanted to do 25 and my ego wouldn't let me stop at 20 if Frogga still going. Pretty tired by the end. Plenty of talk of Frogga's marathon.

Saturday Mar 3, 2018 #

8 AM

Running 32:58 intensity: (1:45 @1) + (31:08 @2) + (5 @3) 5.09 km (6:29 / km) +6m 6:27 / km
ahr:116 max:137 shoes: Nike Pegasus Rainbow

Parkrun w Zoe. Great fun. Zoe getting faster and enjoying it. Lake G PB for Zoe. Also had a mates boy running with us but he cracked around 4k under Zoe's relentless pace. I called the 7 yo a loser and left him on side of road.
Real excitement of the day was seeing Frogga's new shoes. Phew they are fast! other highlight was theway passing us early in race talking faster than she was running.
C • you can't say that! 3
C • Good to see children... 1
6 PM

Running warm up/down 12:29 intensity: (38 @1) + (7:32 @2) + (4:19 @3) 2.73 km (4:34 / km)
ahr:130 max:141 shoes: Nike Lunartempo2 Grey

Run down to Lake G.

Running tempo 45:39 intensity: (4 @1) + (32 @2) + (17:42 @3) + (27:17 @4) + (4 @5) 11.51 km (3:58 / km) +69m 3:51 / km
ahr:158 max:173 shoes: Nike Lunartempo2 Grey

Slight variation on classic marathon session. Plan was short lap (5.75k, this session usually full lap which is 7.1k) at 4min15s ks then straight into faster lap at 3min50s. First lap seemed pretty cruisy and ended up doing 4min07s which is about my marathon pace. Kick down into 3min50s was harder and was really working hard to maintain pace average by the end. Good session.

Running warm up/down 13:03 intensity: (5:25 @2) + (7:38 @3) 2.28 km (5:44 / km) +36m 5:19 / km
ahr:135 max:143 shoes: Nike Lunartempo2 Grey

Slow jog home. Shattered.

Friday Mar 2, 2018 #

8 AM

Cycling 40:52 intensity: (26:38 @1) + (14:10 @2) + (4 @3) 14.03 km (2:55 / km) +106m 2:48 / km
ahr:105 max:128 shoes: Trek Domane 4.3

Roll in.
6 PM

Cycling 17:25 intensity: (13:58 @1) + (3:23 @2) + (4 @3) 6.46 km (2:42 / km) +39m 2:37 / km
ahr:98 max:122 shoes: Trek Domane 4.3

Ride to civic pool after work.

swimming 20:00 [1] 0.6 km (33:20 / km)

Swim at civic on way home from work. Felt nice swim in 50m pool. Pool temp nicer than at CISAC.
7 PM

Cycling 32:45 intensity: (24:13 @1) + (8:32 @2) 10.1 km (3:15 / km) +130m 3:03 / km
ahr:102 max:123 shoes: Trek Domane 4.3

Ride home from pool.

Thursday Mar 1, 2018 #

12 PM

Running warm up/down 11:03 intensity: (11 @1) + (2:22 @2) + (8:30 @3) 2.36 km (4:41 / km) +6m 4:37 / km
ahr:138 max:145 shoes: Nike Lunartempo2 Grey

Warm up w Sam. I was bit late so shorter warm up.

Running intervals 20:04 intensity: (10 @1) + (8 @2) + (6:23 @3) + (13:23 @4) 4.29 km (4:41 / km)
ahr:157 max:171 shoes: Nike Lunartempo2 Grey

10 * 1min on off at Reid. Not such a big field today. Felt ok without setting world on fire. Possibly last Thursday reid for me for a while as work days changing. Will start doing the session the boys do on Tuesdays instead.

Running warm up/down 14:38 intensity: (40 @2) + (13:58 @3) 3.09 km (4:44 / km) +16m 4:37 / km
ahr:146 max:153 shoes: Nike Lunartempo2 Grey

Wednesday Feb 28, 2018 #

12 PM

Running 35:04 intensity: (52 @1) + (5:31 @2) + (28:41 @3) 7.65 km (4:35 / km) +50m 4:27 / km
ahr:141 max:152 shoes: Nike Pegasus Rainbow

Work got in the road of commuting run this week so did lunchtime run round usual route. Kept it at 7k after big runs of last few days.

Tuesday Feb 27, 2018 #

4 PM

Running tempo 49:26 intensity: (16 @1) + (4:41 @2) + (22:27 @3) + (22:02 @4) 10.01 km (4:56 / km) +152m 4:36 / km
ahr:151 max:170 shoes: Mizuno Sayonara 3

Did a lap of Pinnacles as a tempo effort. Second half of the effort is very hilly so was hard work. Good training. Hope to do it again in future.

Monday Feb 26, 2018 #

9 AM

Cycling 28:34 intensity: (6:39 @1) + (21:55 @2) 11.77 km (2:26 / km) +85m 2:21 / km
ahr:114 max:132

7 PM

Cycling 35:46 intensity: (27:15 @1) + (8:23 @2) + (8 @3) 12.57 km (2:51 / km) +147m 2:41 / km
ahr:101 max:122

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