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Training Log Archive: acejase

In the 1 days ending Jan 19, 2017:

activity # timemileskm+m
  Running1 58:53 7.45(7:54) 11.98(4:55) 11
  Cycling1 13:03 3.05(4:16) 4.92(2:39) 34
  Total2 1:11:56 10.5(6:51) 16.9(4:15) 44
  [1-5]2 1:11:45
averages - weight:76.3kg

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Th

Thursday Jan 19, 2017 #

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

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