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Training Log: acejase

In the last 7 days:

activity # timemileskm+m
  Running6 5:05:35 35.37(8:38) 56.92(5:22) 1086
  Cycling2 1:13:00 16.71(4:22) 26.9(2:43) 226
  Total8 6:18:35 52.08(7:16) 83.82(4:31) 1312
averages - weight:78.1kg
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WeThFrSaSuMoTu

Monday Oct 22 #

8 AM

Cycling 33:16 intensity: (13:40 @1) + (19:33 @2) + (3 @3) 13.65 km (2:26 / km) +89m 2:22 / km
ahr:110 max:130 shoes: Trek Domane 4.3

Beautiful morning for a ride. Bike still going well following service.

Sunday Oct 21 #

7 AM

Running 30:31 intensity: (36 @1) + (15:34 @2) + (14:21 @3) 5.4 km (5:39 / km) +162m 4:55 / km
ahr:131 max:146 shoes: Nike Pegasus35 Sverige

Was gonna be 15k but I wasn't up for getting up early enough.
12 PM

Running long 1:46:03 intensity: (5:29 @1) + (42:18 @2) + (58:16 @3) 17.01 km (6:14 / km) +578m 5:20 / km
ahr:133 max:150 shoes: Nike Pegasus35 Sverige

Post brunch longish run. Ainslie and then Majura. Shoes feel good. Shoulda used sunscreen! Went back down new track I ran up in Centenary relay race.

Saturday Oct 20 #

7 AM

Running intervals 52:03 intensity: (44 @1) + (8:08 @2) + (27:30 @3) + (15:41 @4) 11.73 km (4:26 / km) +62m 4:19 / km
ahr:144 max:163 shoes: Asics DS Trainer

Run down to park run and then di park run as a tempo effort (19.45?). Run down was snappy too as I was late. Felt pretty ok.

Friday Oct 19 #

9 AM

Running 24:33 intensity: (1:49 @1) + (22:44 @2) 4.42 km (5:33 / km) +64m 5:10 / km
ahr:123 max:135 weight:77.8kg shoes: Pegasus 34 Black on black

Morning jog on Red Hill and finishing with coffee.

Thursday Oct 18 #

9 AM

Running warm up/down 9:49 intensity: (26 @1) + (5:38 @2) + (3:45 @3) 2.13 km (4:36 / km) +16m 4:26 / km
ahr:131 max:140 weight:78.3kg shoes: Asics DS Trainer

Sluggish warm up

Running intervals 20:06 intensity: (3 @1) + (1:08 @2) + (15:37 @3) + (3:18 @4) 4.44 km (4:32 / km) +23m 4:25 / km
ahr:145 max:158 shoes: Asics DS Trainer

10 * 1min on 1min off round the lake. Solo. I was fairly tired so they were pretty lame efforts. Important to get it done though.

Running warm up/down 6:26 intensity: (11 @1) + (6:15 @2) 1.22 km (5:16 / km) +1m 5:14 / km
ahr:130 max:135 shoes: Asics DS Trainer

Wednesday Oct 17 #

9 AM

Running 56:04 [2] 10.56 km (5:19 / km) +180m 4:53 / km
shoes: Pegasus 34 Black on black

Commute into work with large back pack. Bit of a rush as had earlier appointment than usual but made it.
6 PM

Cycling 39:44 [3] 13.25 km (3:00 / km) +137m 2:51 / km
shoes: Trek Domane 4.3

Ride home. Annoyed as realised HRM stopped working. realise now ti didn't work on run this morning either.

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