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Training Log Archive: acejase

In the 7 days ending Jun 12, 2011:

activity # timemileskm+m
  Running5 3:49:46 23.68(9:42) 38.11(6:02) 727
  Cycling1 1:20:00
  Total6 5:09:46 23.68 38.11 727
  [1-5]6 5:00:03
averages - weight:81.8kg

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MoTuWeThFrSaSu

Sunday Jun 12, 2011 #

4 PM

Running 38:54 intensity: (31 @0) + (32:47 @1) + (4:17 @2) + (56 @3) + (23 @4) 5.93 km (6:34 / km) +35m 6:22 / km
ahr:118 max:161 shoes: Pegasus27 Grey/Green

Tried to convince myself to do some sort of ints but yesterdays sand run left me a bit weary, was plannign a longer one tomorrow and I'm soft so just did a blob run. Blowing a gale on the foreshore and MOssy Point cliff top.

Saturday Jun 11, 2011 #

3 PM

Running intervals 53:43 intensity: (5:18 @0) + (2:04 @1) + (13:59 @2) + (18:30 @3) + (9:31 @4) + (4:21 @5) 9.02 km (5:57 / km) +50m 5:48 / km
ahr:151 max:220 shoes: Pegasus27 Grey/Green

Came down to Mossy Point for weekend with Spottage and family. Got out in the arvo for some ints and cranked out a Monas session on the sand. Sand certainly multiplies the difficulty and it was enjoyable to be runnning on the beach. Plenty of fishing lines to avoid without any evidence of anything having been caught.

Friday Jun 10, 2011 #

6 AM

Running 41:04 intensity: (3:15 @0) + (14:48 @1) + (13:03 @2) + (5:50 @3) + (2:21 @4) + (1:47 @5) 7.0 km (5:52 / km) +100m 5:28 / km
ahr:136 max:225 shoes: Pegasus27 Grey/Green

Morning run with Andy, Pippa & Dave. Andy on a schedule so we did farmhouse loop round cook. Much discussion of Andy flying Delta to US tomorrow. Interesting.

Wednesday Jun 8, 2011 #

8 AM

Running hills 57:20 intensity: (22 @0) + (12:45 @1) + (12:52 @2) + (14:11 @3) + (15:31 @4) + (1:39 @5) 9.94 km (5:46 / km) +315m 4:59 / km
ahr:140 max:170 shoes: Pegasus27 Grey/Green

A meeting got cancelled so I had some run time. Set out at about 9am and I think it was still 5 degrees or so. Did an effort up Black Mtn from seat and then a Little Black Mtn. Legs still feeling yesterday and Little Blackie time a bit slow (Black Mtn not something I have a time for) but like the weekends intervals I wasnt very pumped so good to have done them.

Tuesday Jun 7, 2011 #

12 PM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
weight:81.8kg shoes: Asics DS Trainer Orange

Warm up for once! Should have been longer but think it helped my race that it was longer than the sprint from the car.

Running race 13:54 intensity: (16 @0) + (15 @1) + (1:16 @3) + (4:38 @4) + (7:29 @5) 2.23 km (6:14 / km) +227m 4:08 / km
ahr:164 max:199 shoes: Asics DS Trainer Orange

Mt AInslie Run up. Took it a bit easier on the flattish early sections and it seemed to help me get through the steep middle section as was closer to Patrick than usual when hit the main path. Not many biccies left by the time I got to the steps though and got passed by a couple of blokes from there till the end. Time pretty good for me - maybe 5s off PB.

Running warm up/down 14:51 intensity: (1 @0) + (14:38 @1) + (12 @2) 2.0 km (7:26 / km)
ahr:117 max:138 shoes: Asics DS Trainer Orange

Run back down hill with Patrick, Susie and BA! A real husband and wife run! Belinda had run very well winning the womens. Did I mention it was absolutely freezing?

Monday Jun 6, 2011 #

Cycling 1:20:00 [3]

Super commuting.

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