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Training Log Archive: acejase

In the 7 days ending Jul 8, 2018:

activity # timemileskm+m
  Running6 4:21:37 33.23(7:52) 53.48(4:54) 680
  Cycling1 41:06 7.76(5:18) 12.49(3:17) 159
  Stretching & Exercises1 20:00
  Total8 5:22:43 40.99 65.97 839
  [1-5]7 5:02:39

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MoTuWeThFrSaSu

Sunday Jul 8, 2018 #

10 AM

Running 46:07 intensity: (36 @1) + (8:04 @2) + (12:34 @3) + (23:42 @4) + (1:11 @5) 10.02 km (4:36 / km) +75m 4:26 / km
ahr:151 max:173 shoes: Nike Zoom Fly

Did 654321 efforts with 90s and 60s recoveries. Didn't have time for a long run. Cold and rainy and ran along Plenty River trail and back. Got reasonable pace and enjoyed it. Coffee at 3094 at the end.

Friday Jul 6, 2018 #

6 AM

Running 48:05 intensity: (14 @1) + (5:15 @2) + (29:16 @3) + (13:20 @4) 10.34 km (4:39 / km) +155m 4:20 / km
ahr:148 max:165 shoes: Pegasus 34 Black on black

Early morning run with Marty round Pinnacles. Didn't think I'd keep up early on but found my rhythm. Not so cold which was nice.

Thursday Jul 5, 2018 #

8 AM

Running 55:36 intensity: (1:05 @1) + (13:23 @2) + (41:08 @3) 11.84 km (4:42 / km) +121m 4:28 / km
ahr:137 max:148 shoes: Pegasus 34 Black on black

Ran back into work in much brighter conditions. Lovely morning and rolled along ok. Did exercises last night for first time in a while and could feel sore glutes from them.
6 PM

Cycling 41:06 intensity: (28:50 @1) + (12:15 @2) + (1 @3) 12.49 km (3:17 / km) +159m 3:06 / km
ahr:100 max:120 shoes: Trek Domane 4.3

HFW via Curtin shops.

Wednesday Jul 4, 2018 #

7 PM

Running 53:07 intensity: (44 @1) + (41:35 @2) + (10:48 @3) 10.23 km (5:12 / km) +170m 4:48 / km
ahr:131 max:143 shoes: Pegasus 34 Black on black

Very late run home from work. Probably wasn't up for it and a bit concerned getting sick but got the job done with cold run home in mega dark.
10 PM

Stretching & Exercises 20:00 [0]

Tuesday Jul 3, 2018 #

1 PM

Running 26:27 intensity: (41 @1) + (17:44 @2) + (8:02 @3) 5.0 km (5:17 / km) +53m 5:01 / km
ahr:131 max:145 shoes: Pegasus 34 Black on black

In Melbourne for the day to see Jojo Siwa with Abby (google Jojo if your interested - she's a phenomen ;) ). Got out for a short post Jojo jog.

Monday Jul 2, 2018 #

1 PM

Running 32:15 intensity: (4 @0) + (2:16 @1) + (25:18 @2) + (4:37 @3) 6.06 km (5:19 / km) +107m 4:53 / km
ahr:125 max:144 shoes: Pegasus 34 Black on black

Home with sick child so nicked out around lunch time to do a few little chores and a short loopy run.

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