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Training Log: acejase

In the last 7 days:

activity # timemileskm+m
  Running4 4:53:38 32.8(8:57) 52.79(5:34) 1465
  Cycling2 1:20:00 13.67(5:51) 22.0(3:38)
  Stretching & Exercises2 35:00
  Total8 6:48:38 46.47 74.79 1465
  [1-5]6 6:13:38
averages - weight:78.4kg
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SaSuMoTuWeThFr

Wednesday Aug 15 #

6 AM

Running 38:38 intensity: (26 @1) + (8:04 @2) + (29:27 @3) + (41 @4) 8.37 km (4:37 / km) +109m 4:20 / km
ahr:141 max:156 weight:78.3kg shoes: Asics DS Trainer

Early morning roll with Marty. Legs took a while to get going. Fortunately Marty had run a lazy 64km in the metrogaine on Sunday so wasn't at his sharpest.

Tuesday Aug 14 #

12 PM

Running warm up/down 16:08 intensity: (27 @1) + (5:08 @2) + (10:33 @3) 3.41 km (4:44 / km) +42m 4:27 / km
ahr:136 max:152 weight:79kg shoes: Lunar Racer3.2 Yellow

Based on the warm up w Sam and Jimbo this was not gonna be a good day.

Running hills 28:51 intensity: (8 @1) + (5:27 @2) + (6:48 @3) + (16:28 @4) 5.19 km (5:34 / km) +297m 4:19 / km
ahr:151 max:167 shoes: Lunar Racer3.2 Yellow

More hills! Noone doing flat earth intervals so joined Sam on Black Mountain again. 6* 3min up, 90s down. No zip for me and like I was running in jelly. None-the-less got the session done and a beautiful day.

Running warm up/down 27:01 intensity: (14:07 @2) + (12:54 @3) 5.34 km (5:03 / km) +45m 4:51 / km
ahr:132 max:152 shoes: Lunar Racer3.2 Yellow

10 PM

Stretching & Exercises 15:00 [0]

Monday Aug 13 #

9 AM

Cycling 40:00 [1] 11.0 km (3:38 / km)
weight:78kg shoes: Trek Domane 4.3

4 PM

Cycling 40:00 [1] 11.0 km (3:38 / km)
shoes: Trek Domane 4.3

Sunday Aug 12 #

8 AM

Running 1:13:27 intensity: (1:32 @1) + (37:44 @2) + (34:11 @3) 15.02 km (4:53 / km) +172m 4:38 / km
ahr:133 max:147 shoes: Asics DS Trainer

Stiff and a bit sore so managed to get out 15k around LakeG and through Gossan Hill. Passed some metro gainers including giving James Minto a navigational hand. Happy to stop running at Little Oink! Managed to get some Asics DS Trainers on the cheap at Fyshwick yesterday so was novel running in Asics - a shoe used to wear all the time but not for a long time.
8 PM

Stretching & Exercises 20:00 [0]

Saturday Aug 11 #

8 AM

Running warm up/down 6:45 intensity: (25 @1) + (6:14 @2) + (6 @3) 1.27 km (5:20 / km)
ahr:124 max:137 shoes: Peregrine7

Running hills 53:16 intensity: (16 @1) + (33 @2) + (11:45 @3) + (40:42 @4) 7.14 km (7:27 / km) +784m 4:49 / km
ahr:156 max:165 shoes: Peregrine7

Mt Tenant Effort from the Visitors Centre with Sam. First time I'd done this side of tennant since I reckon about 1997 when I did a race up. Was feeling the opposite of tapered after a good week of training. Sam gave me 5mins head start and flew past about half way - turned out he was on a run that broke Martys long standing strava record. Plugged away myself - the steps were too much for me. Passed Jason K who was walking up. Glad to be at the top where it was windy but sunny.

Running warm up/down 49:32 intensity: (15 @1) + (44:31 @2) + (4:46 @3) 7.06 km (7:01 / km) +17m 6:56 / km
ahr:125 max:147 shoes: Peregrine7

Back down the hill with Sam. Both of us pretty pumped about his record.

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