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Training Log Archive: acejase

In the 7 days ending Dec 1, 2013:

activity # timemileskm+m
  Running5 4:03:39 24.02(10:09) 38.65(6:18) 902
  Cycling3 2:24:00
  Stretching & Exercises4 55:00
  basketball1 40:00
  Total12 8:02:39 24.02 38.65 902
  [1-5]9 7:05:06
averages - weight:82.3kg

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MoTuWeThFrSaSu

Sunday Dec 1, 2013 #

8 AM

Running long 1:09:57 intensity: (6 @0) + (12:43 @1) + (21:26 @2) + (19:00 @3) + (16:40 @4) + (2 @5) 11.06 km (6:19 / km) +345m 5:28 / km
ahr:139 max:171 shoes: Nike Pegasus29 Green & Grey

"Long" run with Devil, GrantM andfor a while Wendy Read. Fairly pedestrian along back of ainslie and up ainslie. My glute was giving me grief along flat a little bit, much better on the up and then a bit worse on the down after a rest at the top. Bumped into Wendy coming down off ainslie so turned around and back up again. Shorter run due to Devil and I being crocks and me on very tight timeline and wanting to do coffee. Coffee was at Sfoglia and really enjoyed coffee, milkshake and focaccia. Todays run definitely not bacon worthy but Devil ate his bodyweight in cream with his pancakes.

Saturday Nov 30, 2013 #

5 PM

Running hills 55:54 intensity: (14 @0) + (10:36 @1) + (18:38 @2) + (10:22 @3) + (7:22 @4) + (8:42 @5) 9.13 km (6:07 / km) +274m 5:19 / km
ahr:141 max:173 shoes: FlyKnit Trainer Yellow

Crackenback and Aranda Hill surge solo. Times respectable - certainly better than last wednesdays run home and back into a normal-not-terribly-fit zone. nice to get out after being home all day pretty much with sick child.
9 PM

Stretching & Exercises 10:00 [0]

Friday Nov 29, 2013 #

8 AM

Cycling 1:07:00 [2]
shoes: Trek Domane 4.3

super commute including pumping it up GDE hill.
7 PM

Stretching & Exercises 15:00 [0]

Thursday Nov 28, 2013 #

10 PM

Cycling 40:00 [2]
shoes: Trek Domane 4.3

just the ride home.

Wednesday Nov 27, 2013 #

8 AM

Cycling 37:00 [2]
weight:82.3kg shoes: Trek Domane 4.3

just the ride ITW.
5 PM

Running 1:16:25 intensity: (10 @0) + (12:41 @1) + (39:35 @2) + (23:31 @3) + (28 @4) 11.42 km (6:41 / km) +224m 6:06 / km
ahr:133 max:155 shoes: Adidas Boston Orange!

Ran home. butt muscle sore I think from b-ball but dunno why it was ok yesterday to that makes no sense. Might have felt ok yesterday but back to bad today. This run normally takes me 66.....
C • Doms 2

Stretching & Exercises 15:00 [0]

Tuesday Nov 26, 2013 #

6 PM

Running intervals 27:18 intensity: (17 @0) + (3:13 @1) + (13:40 @2) + (2:50 @3) + (5:12 @4) + (2:06 @5) 5.28 km (5:10 / km) +47m 4:57 / km
ahr:140 max:170 shoes: FlyKnit Trainer Yellow

Again trying to get some semblance of normal training going so out and did 2*1km efforts in small window of time I had. Felt more normal than park run on saturday so encouraging I might be recovering, especially since I did b-ball last night.

Monday Nov 25, 2013 #

5 PM

Running 14:05 intensity: (1:46 @0) + (7:07 @1) + (2:21 @2) + (1:52 @3) + (51 @4) + (8 @5) 1.75 km (8:03 / km) +12m 7:47 / km
ahr:115 max:169 shoes: Nike Pegasus29 Green & Grey

Trying to put some days running together and this meant jogging over to child care and back. Girls on their bikes on the way back so incredibly slow and stop-start.
8 PM

Stretching & Exercises 15:00 [0]

9 PM

basketball 40:00 [2]
shoes: Lunar Fly 2 Green/Black

We got pretty well flogged in this one. only 1 sub and other team had good teamwork and cohesion. Got 2 points myself but missed a couple of free throws. Also they had a couple of big guys, one of whom was pretty good and too good for me.

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