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Training Log Archive: acejase

In the 1 days ending Feb 23, 2017:

activity # timemileskm+m
  Running1 50:55 6.12(8:19) 9.85(5:10) 57
  Stretching & Exercises1 10:00
  Total2 1:00:55 6.12 9.85 57
  [1-5]1 50:55
averages - weight:77.1kg

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Th

Thursday Feb 23, 2017 #

12 PM

Running warm up/down 6:26 intensity: (12 @1) + (3:56 @2) + (2:18 @3) 1.27 km (5:03 / km) +5m 4:57 / km
ahr:130 max:140 weight:77.1kg shoes: Nike FreeRun Distance

Hot warm up. And short because I got stuck in a meeting.

Running intervals 20:11 intensity: (16 @1) + (1:02 @2) + (7:49 @3) + (10:59 @4) + (5 @5) 4.07 km (4:57 / km)
ahr:153 max:173 shoes: Nike FreeRun Distance

10*1 min on, 1min off with Sam, PJ and Simon made a reappearance. Felt pretty good but heat was sapping. PJ had his usual extra speed saved for the last effort.

Running warm up/down 24:18 intensity: (2:46 @2) + (21:32 @3) 4.51 km (5:24 / km) +53m 5:06 / km
ahr:143 max:152 shoes: Nike FreeRun Distance

Longer cool down at Sam's suggestion. Not much shade on offer up on Ainslie.
10 PM

Stretching & Exercises 10:00 [0]

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