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Training Log Archive: acejase

In the 7 days ending Oct 7, 2012:

activity # timemileskm+m
  Running5 3:30:31 23.76(8:52) 38.23(5:30) 611
  Cycling2 1:47:00
  Stretching & Exercises2 25:00
  Total7 5:42:31 23.76 38.23 611
  [1-5]6 5:15:01

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MoTuWeThFrSaSu

Sunday Oct 7, 2012 #

4 PM

Running 35:51 intensity: (21 @0) + (4:46 @1) + (17:23 @2) + (10:18 @3) + (3:03 @4) 6.47 km (5:32 / km) +93m 5:10 / km
ahr:135 max:164 shoes: Pegasus28 White/Blue

Blobby run round the concrete path with Andy and Pippa. Felt decidedly ordinary.

Saturday Oct 6, 2012 #

7 AM

Running warm up/down 16:35 intensity: (1:23 @0) + (5:01 @1) + (9:01 @2) + (1:10 @3) 2.48 km (6:41 / km) +1m 6:40 / km
ahr:123 max:152 shoes: Blue Lunar racers

Run down to ParkRun with Rob and....Searlo! Continuing his program of getting him going so he rran down and back with us - he didnt do park run.

Running race 19:04 intensity: (16 @1) + (7 @2) + (33 @3) + (4:59 @4) + (13:09 @5) 5.02 km (3:48 / km) +2m 3:47 / km
ahr:167 max:176 shoes: Blue Lunar racers

That was better than last week! Just felt stronger and more back on track. Eating beforehand and long run last weekend probably helped. ALso no wind this week. Started well and tried to stay solid without overcooking it. Pretyt much did that and a good margin to Scotty who was coming in the 2nd half of the race (as he always does!). Shoulda looked at watch as might have sprinted for 19mins then.

Running warm up/down 18:44 intensity: (52 @1) + (13:08 @2) + (4:44 @3) 3.17 km (5:55 / km) +49m 5:29 / km
ahr:135 max:142 shoes: Blue Lunar racers

home again this time with Scotty and Frogga in tow. Everyone seemed happy with runs.

Friday Oct 5, 2012 #

7 AM

Stretching & Exercises 15:00 [0]

Thursday Oct 4, 2012 #

1 PM

Running hills 41:48 intensity: (18 @0) + (2:03 @1) + (6:59 @2) + (11:48 @3) + (11:57 @4) + (8:43 @5) 7.3 km (5:43 / km) +188m 5:04 / km
ahr:151 max:178 shoes: LunarFly2 Black/Blue

2 * 10mins with the first effort up Red Hill and actually 11mins. Shattered after Red Hill effort.
8 PM

Cycling 1:07:00 [2]

supercommuting and again balmy.

Wednesday Oct 3, 2012 #

7 PM

Running 19:04 intensity: (1 @0) + (9:05 @1) + (4:16 @2) + (4:28 @3) + (1:09 @4) + (5 @5) 2.88 km (6:38 / km) +44m 6:10 / km
ahr:126 max:170 shoes: Pegasus28 White/Blue

Evening trot with Searlo trying to enhance his comeback campaign. Did the ol Aranda blob circuit from back in the ages when the Cook blob was a regular Monday night run.

Tuesday Oct 2, 2012 #

5 PM

Cycling 40:00 [2]

Ride in to work.

Running intervals 59:25 intensity: (27 @0) + (5:16 @1) + (13:16 @2) + (16:08 @3) + (23:19 @4) + (59 @5) 10.91 km (5:27 / km) +234m 4:55 / km
ahr:146 max:182 shoes: Lunar Fly 2 Green/Black

Run home including 5*1k ints with 1min recovery. Felt ok and a bit shagged at the end. Made it all the way home in the light and just in shorts and a tee. woohoo!

Stretching & Exercises 10:00 [0]

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