Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acejase

In the 31 days ending Jan 31, 2018:

	activity	#	time	miles		km		+m
	Running	29	27:10:18	183.22	(8:54)	294.86	(5:32)	6172
	Cycling	9	5:57:55	80.31	(4:27)	129.24	(2:46)	766
	Stretching & Exercises	16	4:45:00
	Orienteering	7	3:31:18	19.05	(11:05)	30.66	(6:53)	352
	swimming	7	2:30:00	2.55	(58:53)	4.1	(36:35)
	Total	61	43:54:31	285.13		458.86		7289
	[1-5]	45	38:58:31
averages - weight:76.1kg

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Wednesday Jan 31, 2018 #

11 AM

Running 35:48 7.64 km (4:41 / km) +102m 4:23 / km
ahr:135 max:149 shoes: Mizuno Sayonara 3

Home with girls this week but they went out with Grandma for a little while so I went for an easy run. Felt pretty ok and rolled round concrete path loop.

1 PM

Stretching & Exercises 20:00 [0]

5 PM

Running warm up/down 10:10 1.93 km (5:16 / km) +54m 4:37 / km
ahr:126 max:137 shoes: Peregrine7

Orienteering race 36:57 6.59 km (5:36 / km) +182m 4:55 / km
ahr:150 max:159 shoes: Peregrine7

Another Orienteering! Twilight Series at Farrer Ridge. Thought I'd just go steady as motivation to race pretty low. Started out ok but stuffed up 3 fairly badly - despite seeing Shannon leaving the control (she was a fair way from it when saw her). Recovered ok next few but by 6, 7 and 8 still hadn't seen Miss Jones again so started getting faster. Running faster but not navigating faster. Pretty scrappy from then on with some good controls interspersed with some bad ones. Never caught Miss Jones and she beat me overall easily. Nice to go for another orienteering tho.

Running warm up/down 8:29 1.41 km (6:02 / km) +40m 5:17 / km
ahr:125 max:133 shoes: Peregrine7

Tuesday Jan 30, 2018 #

6 AM

Running 57:36 11.75 km (4:54 / km) +144m 4:37 / km
ahr:137 max:149 shoes: Nike Pegasus Rainbow

Early morning run with Grant and Marty. Fairly pedestrian pace through UC checking out course from Sprint Canberra and then through Page and Macquarie.

Sunday Jan 28, 2018 #

9 AM

Running warm up/down 24:21 4.49 km (5:25 / km) +6m 5:23 / km
ahr:130 max:150 shoes: Nike Pegasus Rainbow

Longer warm up. Did a fair loop to get legs going and then as getting back Tash heading out for her warm up so joined her.

Orienteering race 18:29 3.87 km (4:47 / km) +9m 4:44 / km
ahr:163 max:172 shoes: Lunar Racer3.2 Yellow

Sprint Canberra 5 ANU. Waz starting 30s behind me. Settled in pretty well getting through tricky stuff. Pushed a bit harder when saw Waz a few times coming into controls as I was going out. This probably cost me in fatigue later on now I think about it. Started running a bit 'over the edge' by 11 making little wobbles and almost errors. Just not enough map contact. Knew I was doing it but didn't slow self down enough for map contact. Culminated in major error on 3rd last control and then skipping 2nd last altogether. Another mp. Bugger.
Despite this great fun few days. Thanks to Jymbo in particular for all his efforts.

Running warm up/down 12:20 2.15 km (5:45 / km) +8m 5:38 / km
ahr:131 max:142 shoes: Nike Pegasus Rainbow

Cool down with rob. Checked out where I stuffed up. Found my brains lying at 3rd last so put them back in my head.

C • zombie running 2

10 PM

Stretching & Exercises 20:00 [0]

Saturday Jan 27, 2018 #

11 AM

swimming 30:00 [1] 1.0 km (30:00 / km)
weight:75.7kg

Another km down at CISAC. Just another swim.... Ha!

4 PM

Orienteering 23:34 1.72 km (13:44 / km) +16m 13:08 / km
ahr:90 max:112 shoes: Nike Pegasus Rainbow

Course with Zoe this time. School / Uni sprints pretty tricky for blue course kids but Zoe didn't go too bad.

Running warm up/down 11:25 2.37 km (4:49 / km) +15m 4:41 / km
ahr:133 max:148 shoes: Nike Pegasus Rainbow

pRancing. Nothing like level of prancing from elites but did my best. Also my legs were stuffed so needed a while to get going.

Orienteering race 14:02 2.87 km (4:53 / km) +11m 4:47 / km
ahr:157 max:170 shoes: Lunar Racer3.2 Yellow

Sprint Canberra at Orana Steiner School. Great fun. 1:2000 and very intense. After some wobbles on first two legs getting used to scale I slowed down a bit and orienteered well. Right on the edge but not over edge. Unfortunately ended up being MP! One control on 2nd loop looked at map and assumed it was control been too on 1st loop - it wasn't, even though they were close together. Time pretty good but doesn't count when don't go to right controls. Stupid rule that one ;-)

Running warm up/down 6:20 1.02 km (6:11 / km) +11m 5:52 / km
ahr:126 max:140 shoes: Nike Pegasus Rainbow

Shorter cool down with Marty. Had to go.

Friday Jan 26, 2018 #

10 AM

Orienteering 29:23 2.17 km (13:32 / km) +26m 12:46 / km
ahr:87 max:123 weight:76kg shoes: Nike Pegasus Rainbow

Short course with Mira and Abby. It was pretty tricky so glad I went and had to do a bit of nav.

Running warm up/down 7:44 1.57 km (4:56 / km) +14m 4:44 / km
ahr:139 max:155 shoes: Lunar Racer3.2 Yellow

Orienteering race 17:21 3.7 km (4:41 / km) +12m 4:37 / km
ahr:167 max:176 shoes: Lunar Racer3.2 Yellow

Sprint Canberra UC. Not such a good day. Was bit flustered at start as had been out longer than planned with Abby. Settled for first control though and then poor route for 2nd which got worse with some unmarked building works. Lost maybe 30s on very short leg. Was bit rushed scrappy from then on having some good legs too until 8-9. Went for a gap which turned out to have an impassable fence which I hadn't noticed so ended up running loooooong way round. Lost 50s. Finished from there solid but overall didn't handle the increased technical course from yesterday well. Grant got his 6s back on me and then a whole lot more.

Running warm up/down 17:23 2.73 km (6:22 / km) +73m 5:37 / km
ahr:128 max:142 shoes: Nike Pegasus Rainbow

Run home with AL and Shannon before coffee at 2b10.

5 PM

Running warm up/down 16:08 2.88 km (5:36 / km) +37m 5:15 / km
ahr:123 max:142 shoes: Peregrine7

Warm up with Tash and then Rob. Legs understandably not keen to get going.

Orienteering race 17:15 3.26 km (5:17 / km) +43m 4:58 / km
ahr:164 max:175 shoes: Peregrine7

Sprint Canberra Bruce Ridge. Bush sprint! Hot and legs bit weary but figured no worse than anyone else. Started with Rob a minute behind me although got a chock when starter said go on the 30s interval - Rob now 30s behind me. Consequently when I wiggled and stuffed around a tiny bit on way to one there was rob. I swore and then latched on while trying to regain my composure. Rob flying (by my standards) so was a little hard to regain composure and keep up.
2-4 by in a flash and then a longer leg to 6 I was able to get my head screwed back on. Rob starting to leave me by then so refocussed on navigating and through 7 and 8 ok. Little low on 9 then leaving 9 started navigating on another line (6-5). Caught myself after 30m of confusion, turned back through 9 and there was Rob coming in. I went a better way to 10 and then once more tried to hang on to Air Rob. Fortunately he had slowed a little and I was able to keep up and navigate to finish.
Great fun running although no way I would've gone that quick on own. Really enjoyed being fit enough to run 'with' Rob.

Running warm up/down 9:14 1.68 km (5:29 / km) +29m 5:03 / km
ahr:129 max:144 shoes: Nike Pegasus Rainbow

Cool down with Rob. He scoffed at my changing shoes for the cool down. Its the 1%ers that count. ;-)

Thursday Jan 25, 2018 #

Event: Sprint Canberra (5 day entry)

7 AM

swimming 30:00 [1] 1.0 km (30:00 / km)
weight:76.6kg

Swam a km! Pretty sure never swum that far before. Probably if you added up all my life time swims wouldn't have got that far. Was good. Seem able to roll along now rather than just desperately trying to get to the next time I can stop and take a break.

6 PM

Running warm up/down 15:52 3.0 km (5:18 / km) +55m 4:51 / km
ahr:132 max:144 shoes: Nike Pegasus Rainbow

Jog over to Orienteering.

Orienteering race 14:45 3.52 km (4:11 / km) +8m 4:09 / km
ahr:167 max:176 shoes: Lunar Racer3.2 Yellow

Sprint Canberra AIS. Loop race and started same time as Andy. Loops were similar and saw Andy a few times. Came into the pivot control just behind him so it was race on. Pretty clean second loop and came out with 2 controls to go could see Andy 50m ahead. Fortunately through he had a bit more work to do on his loop than mine so got through for the win. Even better Constable Frogga had made an error and got him by 6s. First victory over GB (excluding mp and dnf) for 25 years I reckon!
Good fun and pretty clean. One route choice error in hindsight.

Running warm up/down 26:35 4.39 km (6:03 / km) +77m 5:34 / km
ahr:130 max:146 shoes: Nike Pegasus Rainbow

Some jogging with Bruce and Andy and then run home with Shannon and Al.

11 PM

Stretching & Exercises 10:00 [0]

Wednesday Jan 24, 2018 #

8 AM

Running 51:55 10.55 km (4:55 / km) +167m 4:34 / km
ahr:137 max:148 weight:76.1kg shoes: Nike Pegasus Rainbow

Roll into work. Not as hot as yesterday and felt better. Didn't do intervals though.

10 PM

Stretching & Exercises 15:00 [0]

Tuesday Jan 23, 2018 #

6 PM

Running intervals 52:08 11.57 km (4:30 / km) +60m 4:23 / km
ahr:148 max:169 weight:76.3kg shoes: Mizuno Sayonara 3

10 * 1min on off. From work round edge of lake and central basin. Finished cool down at blu ginger in city to get take away for dinner. Hot 34 deg and legs were tired. Also calf a bit sore due to problem with sitting position at work. Need to fix.

10 PM

Stretching & Exercises 30:00 [0]
weight:76.7kg

Monday Jan 22, 2018 #

8 AM

Cycling 37:20 15.44 km (2:25 / km) +141m 2:19 / km
ahr:106 max:202 weight:75.7kg shoes: Trek Domane 4.3

ITW

Sunday Jan 21, 2018 #

6 AM

Running long 1:50:52 22.3 km (4:58 / km) +537m 4:26 / km
ahr:146 max:173 weight:76.3kg shoes: Nike Pegasus Rainbow

James Minto organised a run for the Reid/Industry boys from his house in Weetangera. Ran over there with Marty so 5k before the start. Legs tired but could roll along. Brad, Alan, James, Jacob, Marty and myself in attendance. Alan and Marty set a fair pace from the get-go and I tailed off (with others although I was last) up Mt Painter. Caught back up down the other side and from then on it was a case of measuring my effort. Did this reasonably well just using minimal effort to get up hills not too far back and then catch back up on the downs. The majority road runner boys didn't cope so well with down Black Mountain or the single track over Little Black so didn't have to tail off there. Pleased to have hung with them the whole way and an enjoyable run.

Saturday Jan 20, 2018 #

7 AM

Running warm up/down 18:40 4.13 km (4:31 / km) +7m 4:29 / km
ahr:139 max:154 shoes: Nike Pegasus Rainbow

Hot morning and run down to park run with Marty and Rob.

Running race 17:57 5.01 km (3:35 / km) +3m 3:35 / km
ahr:169 max:176 shoes: Lunar Racer4 Blue

I figured if had recovered enough from Thredbo week I was a chance for sub 18 today at park run, especially as Rob coming down so could chase him. Pulled out all stops bringing race shoes. Started out hard with rob and first few ks quick. Told myself just needed to hold pace and I would have a buffer for sub 18 time. 3rd k quick too and started to suffer on the dreaded 4th k. Had been trying not to lose focus on the bends etc. Kept Rob in sight but figured he was tracking for 17.30 which wasn't in my range. Started to suffer on Didhams Close uphill during 4th k but pushed through in hope would recover a bit on downhill. Across the bridge into the 5th k and I knew I was pretty wrecked and started thinking wouldnt make sub 18. Tried to keep form and Rob in sight. Looked at watch with not far to go and had 40s so pushed for the line. 17.56 on the watch and a spew after crossing line. Woohoo! PB and after so many 18.0x LakeG park runs finally under 18.

C • Great work Jase! 5

Running warm up/down 17:15 3.34 km (5:10 / km) +46m 4:50 / km
ahr:145 max:156 shoes: Nike Pegasus Rainbow

Happy cool down jog home with marty and rob. Both of them ran very well too. icy pole at end of aprkrun was nice touch.

6 PM

swimming 20:00 [1] 0.5 km (40:00 / km)

Another swim! Whats going on? this one a bit because it was stinky hot.

Friday Jan 19, 2018 #

8 AM

Cycling 35:45 15.07 km (2:22 / km) +103m 2:18 / km
ahr:143 max:224 shoes: Trek Domane 4.3

ITW via dry cleaners at yarralumla. HRM playing up. Using old one as new one busted and have sent to garmin.

7 PM

Cycling 40:00 [1] 11.0 km (3:38 / km)
weight:75.7kg shoes: Trek Domane 4.3

Home from work after very long day. Super hot. Doused self in water but not a lot of difference.

Thursday Jan 18, 2018 #

6 AM

Running intervals 48:31 9.85 km (4:56 / km) +150m 4:35 / km
ahr:141 max:167 shoes: Nike Lunartempo2 Grey

4 * Gossan Hills with Marty and James. Still bit tired from last week and also 6am run never good for speediness. Beautiful morning though. Marty flying and James not far behind.

12 PM

swimming 10:00 [1] 0.3 km (33:20 / km)

Few laps while girls getting changed after their swimming lesson. At Dickson pool. Lovely pool.

Wednesday Jan 17, 2018 #

8 AM

Cycling 34:21 14.87 km (2:19 / km) +116m 2:13 / km
ahr:115 max:134 weight:75.9kg shoes: Nike Lunartempo2 Grey

Roll into work via Acton Ferry Terminal side of lake. Nice morning and enjoyed having light back pack.

6 PM

Cycling 50:00 [1] 15.0 km (3:20 / km)
weight:75.9kg shoes: Trek Domane 4.3

Ride home via CISAC.

swimming 20:00 [1] 0.6 km (33:20 / km)

enjoying this swimming thing at the moment. 600m at CISAC. Improving too. Wouldve gone longer but already late for home.

Tuesday Jan 16, 2018 #

5 PM

Running 59:24 12.64 km (4:42 / km) +188m 4:22 / km
ahr:133 max:170 weight:76.7kg shoes: Nike Lunartempo2 Grey

Figured make this recovery cruise home rather than intervals session. Glad I did - fairly shattered. Need to make it easy week this week for recovery from last week.

Monday Jan 15, 2018 #

8 AM

Cycling 40:00 [1] 12.0 km (3:20 / km)
weight:75.9kg shoes: Trek Domane 4.3

ITW. Went longer way along east side of west basin to delay as long as possible arrival at work.

7 PM

Cycling 31:56 12.7 km (2:31 / km) +135m 2:23 / km
ahr:107 max:130 shoes: Trek Domane 4.3

Pumped it home. Enjoyed new shoes and backpack.

10 PM

Stretching & Exercises 15:00 [0]

Sunday Jan 14, 2018 #

8 AM

Running long 2:14:10 30.02 km (4:28 / km) +281m 4:16 / km
ahr:144 max:152 weight:75.9kg shoes: Nike Pegasus Rainbow

So the last 2 years at Thredbo have been 100k weeks. Unfortunately due to more heather running this year (oh and not doing a 47k run mid week) I was 29k short this year. Set out on 'usual' 30k loop of west and central basin from home. Felt better than expected and rolled along nicely on the bike path. Bit different to thredbo tracks. Marty was maybe gonna meet me so was looking out for him although turned out he bailed. Finished up the hill to Aranda ok and overdid things to get to 101k for the week.

Saturday Jan 13, 2018 #

8 AM

Running warm up/down 23:58 4.89 km (4:54 / km) +51m 4:39 / km
ahr:129 max:170 shoes: Nike Zoom Elite 9 Green

Marty Rob and I were going to do the Kosi Challenge however the rain wind and general winter weather ruled that out. So instead we met James Minto and did warm up round village before doing a session.

Running intervals 37:54 7.72 km (4:55 / km) +71m 4:42 / km
ahr:144 max:167 shoes: Nike Zoom Elite 9 Green

5 * 1k and a bit off 5mins on what apparantley is the pipeline track near the Thredbo River at the Friday Flat end of Thredbo. 3 slightly downhill efforts and 2 uphill. Legs weary but a little better after the 2nd. Didn't have a 5th gear and possibly not a 4th. Held Rob at bay for the first 3 before he showed he still had the legs and went with James for the last two. Good session to do. Time includes warm down back up to the Youth Hostel.

Friday Jan 12, 2018 #

6 PM

Running 35:42 5.09 km (7:00 / km) +191m 5:54 / km
ahr:129 max:177 shoes: Nike Pegasus Rainbow

Slow plod with Rob round some Thredbo tracks. Unfortunately for rob and i the route I chose was quite steep and hilly and generally agony after yesterday. We both agreed we felt better for it.

10 PM

Stretching & Exercises 5:00 [0]

Thursday Jan 11, 2018 #

8 AM

Running long 3:43:50 27.66 km (8:05 / km) +1198m 6:39 / km
ahr:140 max:168 shoes: Peregrine7

This years Thredbo long run was a little shorter than last years 47k Aussie10 but still adventurous none the less. Rob had a route picked out that was mostly off track and involved quite a few peaks and places he had not been before. Obviously if Rob had not been to these places then no chance I had!
Andy came up from canberra for the run and joined Rob, Marty and I. We set out on from Thredbo Top Station along the Dead Horse Gap track for a k or so before off onto the heather and snow grass across the Ramshead range. Fairly long hard uphill before eventually down the other side to a bright red emergency snow hut that Rob not been too. Was pretty cool to visit and took a few photos.
Then along the valley and across the face of Kosciousko before a long climb up to the Abbott Peak range. There was a nice section of snow grass here but also some tough heather sections, particularly up the hill.
From Abbott Peak across to Mt Townsend, the 2nd highest peak in Australia. As Rob said would be better if this was the highest as much tougher to get up than the family walking track to Kosi. Lots of rock and clambering and big big boulders and rock features. Once again a few snaps before off down and across to Alice Rawson Peak, another one from our Aussie10 last year.
Alice Rawson was the last of our peaks and we headed for a foot pad that led down the valley to the main path. Found it pretty easy on the clear day, refilled water at a stream and got going to the main range path.
Hit the main range path at the saddle and it headed up to the Kosi track. Marty like an unleashed thoroughbred glad to be back on a road ramped things up to tempo pace and I hung on till we got to the Kosi track where we all regrouped. Then quick detour up to Kosi and roll down hill towards the Snowy River. From the river we found the snow poles track fairly easily and plodded along back to top station. A good days running thats for sure with plenty of new sights. As Rob said a good tough run without being wrecked for a fortnight afterwards!!! Coffee and milkshake in Thredbo very good.

5 PM

swimming 10:00 [1] 0.2 km (50:00 / km)

A few laps while the kids played.

Wednesday Jan 10, 2018 #

swimming 30:00 [1] 0.5 km (1:00:00 / km)

Convinced myself that after no rest from running day for ages it was time for a day off feet. Went down and swam 600m at pool and felt pretty good. Even enjoyed it ?! Was going to get to 750m but the pool closed for the night. Started my 500m at 8am ;-)

10 PM

Stretching & Exercises 15:00 [0]

Tuesday Jan 9, 2018 #

9 AM

Orienteering 39:32 [2] 2.96 km (13:21 / km) +45m 12:25 / km
shoes: Nike Pegasus Rainbow

Alpine Adventure race with Abby. :) Basically score orienteering round the village. I navigated while Abby did controls. Great fun. Well organised too by some non orienteers. Map is pretty bad - 'regaining standard' just - but Thredbo would be great for sprint race if mapped properly and got permissions etc. Fantastic.

1 PM

Running 1:13:22 9.8 km (7:29 / km) +642m 5:38 / km
ahr:144 max:161 shoes: Peregrine7

Big uphill run with Frogga. Dead Horse Gap and then up to Thredbo Top Station. We went steady / jogged and I chewed Frogga's ear off about this and that. Unfortunately one of the comments was about how was Grants calf going to which he replied 'pretty good' and then it went almost immediately. Bugger.

10 PM

Stretching & Exercises 10:00 [0]

Monday Jan 8, 2018 #

7 AM

Running 1:02:21 12.35 km (5:03 / km) +146m 4:46 / km
ahr:140 max:155 shoes: Nike Pegasus Rainbow

Steady morning run with Rob, Marty and Bourney. Down through the village and down the Thredbo Valley Trail then turn around again when Marty said too. Felt pretty ok rolling along which was good. Heard a few stories from Bourney about how he trains for stair running which interesting.

5 PM

Running 3:11 [1] 0.6 km (5:20 / km) +2m 5:16 / km
shoes: Nike Pegasus Rainbow

Jog round Pizza Relays Fun run with Zoe who wanted some company. I could hardly keep up!

10 PM

Stretching & Exercises 20:00 [0]

Sunday Jan 7, 2018 #

7 AM

Running long 2:05:43 13.82 km (9:06 / km) +966m 6:44 / km
ahr:140 max:155 shoes: Peregrine7

Long run with Rob and Frogga. Up Dead Horse gap on trail then straight up a footpad Rob had "heard of" to Ramshead. Fortunately this foot pad was actually there and quite a good one. Very steep and we walk jogged our way up hill before getting onto the Ramshead spur. Across the heather and snow grass before looping back round down to chair lift. Excellent.

11 AM

Running 25:35 5.96 km (4:18 / km) +40m 4:09 / km
ahr:150 max:162 shoes: Peregrine7

By the time had coffee, met kids and family etc the Runners Week Thredbo Fun Run was due to start so went in it. Just steady round the 6k. Zoe went round with Belinda which was great. Pretty warm down at Thredbo level. Legs rolled over ok but didn't have much else in them after long run.

10 PM

Stretching & Exercises 20:00 [0]

Saturday Jan 6, 2018 #

5 PM

Running 1:02:52 11.03 km (5:42 / km) +236m 5:09 / km
ahr:144 max:161 shoes: Nike Pegasus Rainbow

Up at Thredbo for Runners week. BA doing crackenback this year so I went for a run later with Frogga, Marty and RobW up to Dead Horse Gap and back. Beautiful day and great to be back at Thredbo.

10 PM

Stretching & Exercises 15:00 [0]

Stretching & Exercises 20:00 [0]

Friday Jan 5, 2018 #

6 AM

Running 31:10 5.13 km (6:04 / km) +72m 5:41 / km
ahr:128 max:181 weight:76.3kg shoes: Nike Pegasus Rainbow

Almost better. Early morning jog with Belinda through Aranda Hill.

5 PM

Cycling 58:15 21.09 km (2:46 / km) +172m 2:39 / km
ahr:104 max:129 shoes: Trek Domane 4.3

Ride home from work via Runners Shop and bank at Jammo. No purchases at runners shop.

Thursday Jan 4, 2018 #

Stretching & Exercises 25:00 [0]

8 AM

Cycling 30:18 12.08 km (2:31 / km) +99m 2:25 / km
ahr:111 max:129 shoes: Trek Domane 4.3

ITW. New shoes and new backpack are good. thanks MBC.

6 PM

Running 54:15 11.06 km (4:54 / km) +209m 4:29 / km
ahr:140 max:159 shoes: Nike Pegasus Rainbow

Run home. Surpisingly running late so went shorter way at start down across adelaide ave and onto bike path. Very grassy near cork oaks and in kangaroo paddock.

Wednesday Jan 3, 2018 #

Note
weight:76.1kg

Stretching & Exercises 15:00 [0]

3 PM

Running 55:01 12.33 km (4:28 / km) +69m 4:20 / km
ahr:146 max:158 shoes: Nike Pegasus Rainbow

Feeling a bit better and a little more insane from not running enough. Loop from work down to lake shore, back through Yarralumla and this time on to the car place to get car. Seemed to rattle along ok in the heat without feeling great.

Tuesday Jan 2, 2018 #

6 PM

Running 36:07 7.01 km (5:09 / km) +176m 4:35 / km
ahr:139 max:157 weight:76.7kg shoes: Nike Pegasus Rainbow

Home and sick of not running so went for jog. Felt ok. Garmin fail when stopped and saved.

7 PM

Running 9:00 [2] 2.0 km (4:30 / km)
shoes: Nike Pegasus Rainbow

rest of run.

10 PM

Stretching & Exercises 5:00 [0]

Monday Jan 1, 2018 #

Note

still crook. drove home.

10 PM

Stretching & Exercises 25:00 [0]

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