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Training Log Archive: Bruce

In the 7 days ending Oct 7, 2017:

activity # timemileskm+m
  Cycling10 5:10:13 59.77(11.6/h) 96.2(18.6/h) 848
  Running6 4:45:58 32.93(8:41) 52.99(5:24) 834
  Total16 9:56:11 92.7(6:26) 149.19(4:00) 1682
  [1-5]16 9:42:54

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SuMoTuWeThFrSa

Saturday Oct 7, 2017 #

7 AM

Running 14:06 intensity: (25 @1) + (6:46 @2) + (6:09 @3) + (36 @4) + (10 @5) 2.71 km (5:13 / km) +3m 5:11 / km
ahr:125 max:176

Running race 19:05 intensity: (18 @1) + (15 @2) + (6 @3) + (3:44 @4) + (14:42 @5) 5.1 km (3:45 / km) +32m 3:38 / km
ahr:162 max:177

Studley Park parkrun
1st place in a battle with Rob Dalton. There was the usual young fast starter who built up a 50m lead in the first 500m, but I passed him by top of the hill after 2km. Rob led at the turnaround, but was slowing the pace a little, so I took over up the hill at 3.5km. I then led all the way to the finish.
I was a little slower overall then 4 weeks ago, but still fairly solid.

http://www.parkrun.com.au/studley/results/weeklyre...

Running 13:16 intensity: (8:30 @3) + (4:46 @4) 2.71 km (4:54 / km) +34m 4:36 / km
ahr:140 max:152

Friday Oct 6, 2017 #

8 AM

Cycling 32:45 intensity: (1:40 @0) + (15:45 @1) + (9:19 @2) + (6:01 @3) 9.83 km (18.0 kph) +70m
ahr:100 max:135

5 PM

Cycling 24:39 intensity: (2:14 @0) + (13:43 @1) + (8:31 @2) + (11 @3) 7.94 km (19.3 kph) +61m
ahr:92 max:129

Thursday Oct 5, 2017 #

8 AM

Cycling 30:45 intensity: (9 @0) + (15:02 @1) + (6:23 @2) + (2:40 @3) + (5:31 @4) + (1:00 @5) 9.92 km (19.4 kph) +79m
ahr:109 max:162

12 PM

Running 1:13:55 intensity: (19:50 @1) + (17:17 @2) + (28:26 @3) + (5:39 @4) + (2:43 @5) 11.58 km (6:23 / km) +201m 5:52 / km
ahr:118 max:169

6 PM

Cycling 35:57 intensity: (3:11 @0) + (19:37 @1) + (9:17 @2) + (3:46 @3) + (6 @4) 9.82 km (16.4 kph) +102m
ahr:95 max:143

Wednesday Oct 4, 2017 #

8 AM

Cycling 31:51 intensity: (1:09 @0) + (17:15 @1) + (11:59 @2) + (1:28 @3) 9.95 km (18.7 kph) +79m
ahr:101 max:134

12 PM

Running 1:03:04 intensity: (1:37 @1) + (10:10 @2) + (50:20 @3) + (57 @4) 13.05 km (4:50 / km) +335m 4:17 / km
ahr:129 max:148

5 PM

Cycling 31:33 intensity: (18 @0) + (17:34 @1) + (9:56 @2) + (3:45 @3) 9.97 km (19.0 kph) +105m
ahr:100 max:137

Tuesday Oct 3, 2017 #

8 AM

Cycling 31:07 intensity: (1:22 @0) + (11:21 @1) + (7:55 @2) + (7:10 @3) + (3:19 @4) 9.91 km (19.1 kph) +71m
ahr:111 max:153

12 PM

Running 57:43 intensity: (3:04 @1) + (15:12 @2) + (19:16 @3) + (15:25 @4) + (4:46 @5) 10.23 km (5:38 / km) +105m 5:22 / km
ahr:134 max:182

7 x 400m at Ashes of Olympic Park
6 PM

Cycling 26:19 intensity: (15:35 @1) + (9:14 @2) + (1:21 @3) + (9 @4) 9.6 km (21.9 kph) +106m
ahr:99 max:143

Monday Oct 2, 2017 #

8 AM

Cycling 34:18 intensity: (1:31 @0) + (25:47 @1) + (6:52 @2) + (8 @3) 9.84 km (17.2 kph) +84m
ahr:89 max:125

11 AM

Running 18:48 intensity: (9 @1) + (5:31 @2) + (12:51 @3) + (17 @4) 3.76 km (5:00 / km) +111m 4:22 / km
ahr:128 max:144

4 PM

Cycling 30:59 intensity: (1:43 @0) + (17:36 @1) + (10:26 @2) + (1:14 @3) 9.42 km (18.2 kph) +90m
ahr:96 max:132

Sunday Oct 1, 2017 #

5 PM

Running 26:01 intensity: (4:52 @1) + (19:47 @2) + (1:22 @3) 3.85 km (6:45 / km) +13m 6:39 / km
ahr:114 max:133

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