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Training Log: acejase

In the last 7 days:

activity # timemileskm+m
  Running4 3:12:03 24.86(7:44) 40.01(4:48) 449
  Stretching & Exercises5 1:40:00
  Cycling2 1:30:51 19.53(4:39) 31.43(2:53) 263
  Orienteering1 1:25:28 4.84(17:40) 7.79(10:58) 248
  Total12 7:48:22 49.23 79.22 960
  [1-5]8 7:07:38
averages - weight:77.5kg
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FrSaSuMoTuWeTh

Wednesday Mar 29 #

6 AM

Stretching & Exercises 1:00:00 [1]

Flex N Stretch. No farts this week. Or at least no audible ones.
9 AM

Running 55:41 intensity: (1:14 @1) + (21:33 @2) + (32:54 @3) 10.86 km (5:08 / km) +175m 4:45 / km
ahr:134 max:148 shoes: Dark Blue Nike Vomero 11

Run in to work the usual way. Nice warm day, maybe not many of them left this season.

Tuesday Mar 28 #

1 PM

Running intervals 44:57 intensity: (2 @0) + (29 @1) + (5:13 @2) + (18:16 @3) + (19:33 @4) + (1:24 @5) 10.22 km (4:24 / km) +92m 4:13 / km
ahr:151 max:174 weight:77.8kg shoes: Nike LunartempoV2

Had a cancellation at work so snuck away for intervals at Deeks XC track. First intervals or anything fast/hard since 6FT. Warm day and didn't want to go over the top so did Mona Fartlek. A bit sluggish in first effort but after that pretty good and pushed hard through to the end to make sure i got over 5km for the 20mins - 5.1k in the end. Good fun. Also heel twinge seems to be improving following replacement of sole on my well worn work shoes (well worn on the bottom). Max HR of 174 good sign that rested.
9 PM

Stretching & Exercises 10:00 [0]

Monday Mar 27 #

9 AM

Cycling 47:24 intensity: (5 @0) + (31:41 @1) + (15:38 @2) 17.87 km (2:39 / km) +120m 2:34 / km
ahr:102 max:129 weight:77.4kg shoes: Trek Domane 4.3

Extra riding down to Belco first to get my repaired work shoes then to work.
7 PM

Cycling 43:27 intensity: (28 @0) + (36:39 @1) + (6:18 @2) + (2 @3) 13.56 km (3:12 / km) +143m 3:03 / km
ahr:95 max:117 shoes: Trek Domane 4.3

Home. Dark. A taster for next week.
10 PM

Stretching & Exercises 15:00 [0]

Sunday Mar 26 #

7 AM

Orienteering 1:25:28 intensity: (4 @0) + (31:10 @1) + (51:28 @2) + (2:46 @3) 7.79 km (10:58 / km) +248m 9:28 / km
ahr:114 max:140 shoes: Saucony Peregrine6

Putting out controls and checking controls at Isaacs Ridge before ACT Middle/NOL race. Beautiful morning with some fog in the valleys but quite warm.

Saturday Mar 25 #

Stretching & Exercises 5:00 [0]

6 PM

Running 54:02 intensity: (5 @0) + (1:06 @1) + (10:06 @2) + (42:45 @3) 11.72 km (4:37 / km) +55m 4:30 / km
ahr:143 max:153 weight:77.3kg shoes: Nike FreeRun Distance

Steady fastish run round LakeG after day commentating and parenting at Orienteering. Felt steady. heel still niggly - really not sure whats going on there.

Friday Mar 24 #

Stretching & Exercises 10:00 [0]

7 AM

Running 37:23 intensity: (41 @1) + (18:36 @2) + (18:06 @3) 7.22 km (5:11 / km) +127m 4:46 / km
ahr:134 max:150 shoes: Dark Blue Nike Vomero 11

Belinda away for today and tomorrow so I snuck out early to do a loop through Gossan, Bruce Ridge and Blackie. Steady again.

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