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Training Log Archive: acejase

In the 7 days ending Feb 24, 2013:

activity # timemileskm+m
  Running4 3:38:38 23.68(9:14) 38.1(5:44) 815
  Cycling2 2:27:00
  Stretching & Exercises5 1:15:00
  Total11 7:20:38 23.68 38.1 815
  [1-5]6 6:05:06
averages - weight:81.7kg

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Sunday Feb 24, 2013 #

8 AM

Running long 1:27:45 intensity: (1 @0) + (11:30 @1) + (29:54 @2) + (19:45 @3) + (20:05 @4) + (6:30 @5) 14.14 km (6:12 / km) +509m 5:16 / km
ahr:143 max:171 shoes: Pegasus28 White/Blue

Cockies long run with ALJ, Hoggster, Dev, GrantM and Lizzie. Spent most of first half discussing cars with Hoggster so didn't notice till too late that Lizzie and Devil had taken us off path and we were bush bashing round the side of Ainslie. Back up on run-up route then over HH and up direct route of Majura. Back down zig zag track with ALJ and GRantM. Brekky at Deli Marx were Hoggster requested his turkish toast just like Sfoglia makes it. Unsurprisingly request had a mixed reception. GrantM seemed to receive silver platter service from one particular waitress which was duly noted.

Saturday Feb 23, 2013 #

7 AM

Running warm up/down 7:33 intensity: (1 @0) + (1:28 @2) + (6:04 @3) 1.73 km (4:22 / km)
ahr:143 max:152 weight:81.5kg shoes: Adidas Boston Orange!

finally happened - missed start of park run. didnt extract myself from a&z quickly enough, had to stop for a pit stop on run down and i think the light rain meant park run started right on time. anyway saw the power wakers in the distance but stopped before starting to recover from 3min30ks i'd done on way down.

Running race 19:25 intensity: (1 @0) + (9 @1) + (12 @2) + (18 @3) + (1:51 @4) + (16:54 @5) 5.02 km (3:52 / km) +12m 3:49 / km
ahr:170 max:178 shoes: Adidas Boston Orange!

Caught the power walkers at back of Park Run at about 1k mark. Didnt get held up much during race and in some ways it helped passing people. Spent last k and a half catching Trevor Jacobs which was good value. IMportantly started to feel like I was 'freshening up'.

Running warm up/down 19:47 intensity: (2 @0) + (2:15 @1) + (14:05 @2) + (3:25 @3) 2.87 km (6:54 / km) +50m 6:21 / km
ahr:133 max:141 shoes: Adidas Boston Orange!

Friday Feb 22, 2013 #

8 AM

Cycling 1:07:00 [2]

commuting. an abundance of old-age punters on the cycle path today in the morning - some of which received my wrath. I mean really.
10 PM

Stretching & Exercises 15:00 [0]

Thursday Feb 21, 2013 #

9 AM

Running intervals 59:22 intensity: (7 @0) + (6:58 @1) + (10:18 @2) + (21:48 @3) + (19:39 @4) + (32 @5) 10.76 km (5:31 / km) +160m 5:08 / km
ahr:144 max:167 weight:81.1kg shoes: Nike Lunarglides Orange

6,5,4,3,2,1 intervals with 1min recovery on run from preschool drop off to work. with back pack so bit clunky. Not setting world on fire - tempo pace at times - but hopefully freshening up.
10 PM

Stretching & Exercises 15:00 [0]

Wednesday Feb 20, 2013 #

9 AM

Cycling 1:20:00 [2]
weight:81.7kg

Ride to work and then to get car from service in Mitchell at end of day. Fun riding up northborne past cars at end of day - reminders of Johnson St in Melbourne in the younger days.
10 PM

Stretching & Exercises 15:00 [0]

Tuesday Feb 19, 2013 #

8 PM

Running 24:46 intensity: (20 @0) + (17:02 @1) + (7:24 @2) 3.59 km (6:54 / km) +84m 6:10 / km
ahr:116 max:137 shoes: Pegasus28 White/Blue

Blob run round aranda. Bit hobbly from sunday but ntb.
10 PM

Stretching & Exercises 15:00 [0]
weight:82kg

Monday Feb 18, 2013 #

Note
weight:82kg

8 PM

Stretching & Exercises 15:00 [0]

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