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Training Log Archive: acejase

In the 7 days ending Jul 1, 2018:

activity

time

miles

Running

5:59:21

42.59

(8:26)

68.55

(5:15)

1059

Cycling

1:57:48

21.34

(5:31)

34.34

(3:26)

176

Total

7:57:09

63.93

(7:28)

102.89

(4:38)

1234

[1-5]

7:57:06

averages - weight:77kg

1:41

0:00

» now

Sunday Jul 1, 2018 #

7 AM

Running long 1:41:32 18.01 km (5:38 / km) +412m 5:04 / km
ahr:133 max:168 shoes: Pegasus 34 Black on black

Long run with big group of Crockatoos - Candyman, Andy, GB, Rob, Mark and Ben. Rolled around including up Black Mountain and over to Garth's in Lawson. Got a bit willing up Mt Painter at the end with just Rob, GB and myself. Enjoyable run.

Saturday Jun 30, 2018 #

9 AM

Running 53:27 10.03 km (5:20 / km) +90m 5:06 / km
ahr:131 max:150 shoes: Pegasus 34 Black on black

Spectating the ACT XC Champs with Sergeant Frogga. We jogged round following various runners and groups. Was a good fun thing to do.

Friday Jun 29, 2018 #

8 AM

Running 28:24 4.73 km (6:00 / km) +152m 5:10 / km
ahr:131 max:147 shoes: Pegasus 34 Black on black

Pre work blobby jog. Nice clear crisp morning.

9 AM

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

ITW

Thursday Jun 28, 2018 #

12 PM

Running warm up/down 18:07 3.89 km (4:39 / km) +4m 4:38 / km
ahr:128 max:140 shoes: Nike Zoom Fly

Warm up with Sam. Reid Oval soaked so headed down to Lake BG.

Running intervals 16:12 3.94 km (4:07 / km) +1m 4:07 / km
ahr:152 max:167 shoes: Nike Zoom Fly

Big group at Lake BG with plenty doing a reduced session for 10k on Saturday. Did 2k effort with Jacob followed by 3*1min on off. Happy to do taper style session as get back into it following Stockholm.
2k 6.57

Running warm up/down 18:50 3.83 km (4:55 / km) +21m 4:47 / km
ahr:136 max:150 shoes: Nike Zoom Fly

Longer cool down to get back to car from Lake BG. With Sam.

Wednesday Jun 27, 2018 #

9 AM

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

ITW. Not so cold!

5 PM

Running 58:32 11.05 km (5:18 / km) +220m 4:49 / km
ahr:134 max:151 shoes: Pegasus 34 Black on black

Run home from work. Dark although not too cold. Went through Himalayan Pines and Cork oaks with headlight which was bit spooky.

Tuesday Jun 26, 2018 #

12 PM

Running warm up/down 8:19 1.66 km (5:01 / km) +3m 4:58 / km
ahr:127 max:137 weight:77kg shoes: Nike Zoom Fly

Back to running with the boys and looks like Tuesday gonna be more doable for me.Warm up with Sam and some random mate of his - Cooper?

Running intervals 18:06 4.51 km (4:01 / km)
ahr:159 max:173 shoes: Nike Zoom Fly

4 * 1km off 4min30s with the boys. Big turnout. Start was near Comm Bridge and ran to Menzies Walk as almost exactly 1k. Figured I'd struggle for first session post marathon but rattled along nicely. Had Leaneys measure which is unusual. First effort interfered with when dog on a lead ran in front of Leaney. He nearly went ass over tit over the lead and side swiped me.
3.28, 3.26, 3.21, 3.27

Running warm up/down 9:29 2.09 km (4:32 / km) +3m 4:30 / km
ahr:147 max:163 shoes: Nike Zoom Fly

Jog cool down. Missed start of jog so practically did another interval catching boys up.

Monday Jun 25, 2018 #

12 PM

Running 28:23 4.81 km (5:54 / km) +152m 5:06 / km
ahr:129 max:146 shoes: Pegasus 34 Black on black

Lunchtime jog at work up onto Red Hill. Still cold and puddles still frozen.

5 PM

Cycling 37:48 12.34 km (3:04 / km) +176m 2:52 / km
ahr:104 max:128

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