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Training Log: acejase

In the last 7 days:

activity # timemileskm+m
  Running3 3:13:20 24.78(7:48) 39.89(4:51) 274
  Cycling3 1:25:42 19.84(4:19) 31.93(2:41) 273
  Stretching & Exercises2 40:00
  Total7 5:19:02 44.63 71.82 547
  [1-5]6 4:37:58
averages - weight:76.6kg
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MoTuWeThFrSaSu

Thursday Jan 19 #

9 AM

Cycling 13:03 intensity: (11 @0) + (11:40 @1) + (1:12 @2) 4.92 km (2:39 / km) +34m 2:34 / km
ahr:92 max:114 weight:76.3kg shoes: Trek Domane 4.3

Took the Trek in for service. later found out its gonna be there a while.
12 PM

Running warm up/down 19:56 intensity: (26 @1) + (13:11 @2) + (6:19 @3) 4.24 km (4:42 / km) +11m 4:38 / km
ahr:132 max:142 shoes: Nike FreeRun Distance

Running intervals 20:00 intensity: (3 @1) + (2:40 @2) + (9:33 @3) + (7:44 @4) 4.12 km (4:51 / km)
ahr:149 max:171 shoes: Nike FreeRun Distance

Managed to get to Reid and it was on with a cooler day. 10*1min on 1min off. Took it steady for most although tried to hold off fast-finishing Pete on the last which meant there was nothing "steady" about that one. More flat out!

Running warm up/down 18:57 intensity: (15:07 @2) + (3:50 @3) 3.62 km (5:14 / km)
ahr:133 max:140 shoes: Nike FreeRun Distance

Wednesday Jan 18 #

8 AM

Running long 1:18:15 intensity: (29 @1) + (7:03 @2) + (32:51 @3) + (37:52 @4) 16.44 km (4:46 / km) +123m 4:35 / km
ahr:150 max:162 weight:76.5kg shoes: Dark Blue Nike Vomero 11

Longer run in and feeling better than yesterday. Hotter though so bit drained by the end. Went over Commonwealth Ave bridge way round the lake. Nice steady pace although flagging a bit at the end with the heat.

Tuesday Jan 17 #

8 AM

Running 56:12 intensity: (1 @0) + (32 @1) + (14:54 @2) + (40:18 @3) + (27 @4) 11.46 km (4:54 / km) +141m 4:37 / km
ahr:140 max:154 weight:76.7kg shoes: Dark Blue Nike Vomero 11

Run in. feeling a bit weary from last week's big run and last weeks big week in general so will take it easy for a few days. Travelled along reasonably snappily though.
10 PM

Stretching & Exercises 25:00 [0]

Monday Jan 16 #

Note
weight:76.9kg

8 AM

Stretching & Exercises 15:00 [0]

Cycling 32:10 intensity: (19:30 @1) + (12:37 @2) + (3 @3) 13.64 km (2:21 / km) +97m 2:17 / km
ahr:106 max:124 shoes: Trek Domane 4.3

Back to reality in to work. Haven't actually ridden for a while due to repeat flat tyre but got it sorted on the weekend and made it in. Not pumped for work!
6 PM

Cycling 40:29 intensity: (52 @0) + (29:47 @1) + (9:46 @2) + (4 @3) 13.38 km (3:02 / km) +142m 2:52 / km
ahr:98 max:122 shoes: Trek Domane 4.3

Ride home. Saw a black snake - ahh!

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Recent Comments

1 day ago
Getting loads of praise on your article :-) 1  
4+ days ago
Epically awesome adventure! 9  
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