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Training Log Archive: acejase

In the 7 days ending Aug 26, 2018:

activity # timemileskm+m
  Running5 5:17:32 39.2(8:06) 63.09(5:02) 808
  Cycling4 2:34:20 35.04(4:24) 56.39(2:44) 566
  Stretching & Exercises3 1:10:00
  swimming1 20:00 0.31(1:04:22) 0.5(40:00)
  Total13 9:21:52 74.55 119.98 1374
  [1-5]11 8:56:40
averages - weight:78.3kg

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MoTuWeThFrSaSu

Sunday Aug 26, 2018 #

7 AM

Running long 1:35:44 intensity: (1:20 @1) + (59:33 @2) + (28:27 @3) + (6:24 @4) 16.23 km (5:54 / km) +485m 5:08 / km
ahr:133 max:164 weight:78.4kg shoes: Pegasus 34 Black on black

Sore legs today. Longish run with Andy as we toured some hills - Black Mtn, Little Black and Aranda Hill. My legs had had enough of hills by Aranda but dragged myself up it.

Saturday Aug 25, 2018 #

7 AM

Running warm up/down 14:23 intensity: (24 @1) + (11:28 @2) + (2:31 @3) 2.85 km (5:03 / km) +13m 4:56 / km
ahr:129 max:138 shoes: Nike Zoom Fly

Jog down to Parkrun with Andy.

Running race 18:27 intensity: (4 @1) + (12 @2) + (28 @3) + (17:43 @4) 5.04 km (3:40 / km) +4m 3:39 / km
ahr:164 max:169 shoes: Nike Zoom Fly

Parkrun. legs felt fairly trashed from all the intensity this week but got going ok. Kept a steady pace pushing myself along but it got harder the further I went. 10s or so faster than a month ago so heading in the right direction again.

Running warm up/down 13:42 intensity: (21 @1) + (13:10 @2) + (11 @3) 2.37 km (5:47 / km) +27m 5:28 / km
ahr:127 max:136 shoes: Nike Zoom Fly

Cool down with Andy including a stop at 'Chatterbox' for coffee. Andy ordered a long black and a milky coffee in something resembling a soup bowl arrived. To my surprise he (a) didn't send it back and (b) didn't put a blanket ban on the place. He even claimed the offer was 'not too bad'. Clearly Andy is mellowing with age.
5 PM

swimming 20:00 [1] 0.5 km (40:00 / km)

A swim! not done one since before stockholm I don't think. One of the kids had taken possession of my goggles so I got to buy new slightly fancier ones for the swim - it was novel being able to see out of them. Shoulders a bit sore at the start but got better as swim went on. Enjoyed it.

Friday Aug 24, 2018 #

7 AM

Cycling 36:23 intensity: (16:54 @1) + (19:26 @2) + (3 @3) 13.89 km (2:37 / km) +129m 2:30 / km
ahr:109 max:130

ITW
5 PM

Cycling 46:29 intensity: (3 @0) + (38:25 @1) + (7:46 @2) + (15 @3) 15.96 km (2:55 / km) +165m 2:46 / km
ahr:97 max:120

Thursday Aug 23, 2018 #

12 PM

Running warm up/down 14:50 intensity: (30 @1) + (9:04 @2) + (5:16 @3) 3.14 km (4:43 / km) +3m 4:42 / km
ahr:130 max:142 shoes: Lunar Racer3.2 Yellow

Warm up with Sam

Running intervals 20:01 intensity: (14 @1) + (3:18 @2) + (7:48 @3) + (8:39 @4) + (2 @5) 4.15 km (4:49 / km)
ahr:149 max:173 shoes: Lunar Racer3.2 Yellow

10 * 1min on 1 min off. Good crowd although split across different sessions. My pace good despite starting with tired legs. Simon flying.

Running warm up/down 12:50 intensity: (7 @1) + (3:26 @2) + (9:17 @3) 2.6 km (4:56 / km) +4m 4:53 / km
ahr:137 max:143 shoes: Lunar Racer3.2 Yellow

7 PM

Stretching & Exercises 45:00 [1]

First class for a fair while pumping out a Body Balance class. Was really good actually.
C • who is this? 2

Wednesday Aug 22, 2018 #

9 AM

Running 55:16 intensity: (40 @1) + (31:51 @2) + (22:45 @3) 10.42 km (5:18 / km) +165m 4:55 / km
ahr:132 max:146 weight:77.8kg shoes: Asics DS Trainer

Run into work with largish backpack but it was sitting well. Legs tired from last nights session.
10 PM

Stretching & Exercises 15:00 [0]

Tuesday Aug 21, 2018 #

4 PM

Running tempo 1:12:19 intensity: (50 @1) + (24:58 @2) + (22:54 @3) + (23:37 @4) 16.29 km (4:26 / km) +108m 4:18 / km
ahr:146 max:166 weight:78.3kg shoes: Nike Zoom Fly

Classic tough session of lap of Lake G (just did the short lap - 5.8k) at marathon pace rolling straight into a 'kick down' of a lap of LakeG at half marathon pace. Aim was 4min10s pace for first one but was a bit frisky and came through at 4min04s. Aim for second was 3min50s pace and I struggled to hold it early on but found a good rhythm on the back section coming towards the Westfield and made up some pace to make the 3min50s average. Good training and moderately shattered at the end.

Monday Aug 20, 2018 #

9 AM

Cycling 32:03 intensity: (16:14 @1) + (15:49 @2) 12.98 km (2:28 / km) +120m 2:22 / km
ahr:107 max:126 weight:78.5kg shoes: Trek Domane 4.3

ITW, stopping at the bus stop on way out of Aranda when saw Searlo. Quick sneaky coffee at Red Brick before work.
4 PM

Cycling 39:25 intensity: (9 @0) + (22:17 @1) + (16:55 @2) + (4 @3) 13.56 km (2:54 / km) +152m 2:45 / km
ahr:105 max:123 shoes: Trek Domane 4.3

HFW
11 PM

Stretching & Exercises 10:00 [0]

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