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Training Log Archive: acejase

In the 7 days ending Jan 12, 2014:

activity	#	time	miles		km		+m
Cycling	8	6:47:34	66.72		107.38		1175
Running	2	2:24:54	15.07	(9:37)	24.25	(5:59)	603
Stretching & Exercises	4	50:00
Total	14	10:02:28	81.79		131.63		1778
[1-5]	10	8:59:17

2:17

0:00

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Saturday Jan 11, 2014 #

7 AM

Running 1:40:24 16.09 km (6:14 / km) +513m 5:23 / km
ahr:142 max:176 shoes: Nike Pegasus29 Green & Grey

Long run with Andy. Black Mtn, Little Black, Bruce Ridge adn Gossan. Bit warm and was a bit dehydrated by the end - went looking for water at AIS but gate was locked.

9 PM

Stretching & Exercises 5:00 [0]

Friday Jan 10, 2014 #

6 AM

Cycling 1:46:58 46.52 km (2:18 / km) +329m 2:13 / km
ahr:123 max:146 shoes: Trek Domane 4.3

Morning ride with Hoggster. Long time since we'd done this - pre kids almost. Set out on Tour de Pete from Cook shops although hard to remember the way especially with change in suburbs out Dunlop way. Cut off from Fraser to make end closer to my southside work and went through Holder, Kaleen and Lyneham ending at 10 to 2 (I think thats what its called). Nice coffee and sour dough toast.

4 PM

Cycling 30:54 11.19 km (2:46 / km) +194m 2:32 / km
ahr:127 max:238 shoes: Trek Domane 4.3

ride home just coz i had to carry hrm etc so thought I might as well time it. stopped watch at crossing though and forgot to restart.... dough. rode with guy from bike culture.

Thursday Jan 9, 2014 #

8 AM

Cycling 30:04 12.11 km (2:29 / km) +104m 2:23 / km
ahr:124 max:194 shoes: Trek Domane 4.3

Annual measure of commute time. this time for ITW. Same time as last year however now go longer route (via post office).

2 PM

Cycling hills 28:45 8.89 km (3:14 / km) +262m 2:49 / km
ahr:139 max:223 shoes: Trek Domane 4.3

Couple of red hills at lunch. was going to do more buy gears on Domane, particularly ideal gear choice for going up hill, were not sitting right so got annoyed and rode down to doubleshot for coffee. Probably have to think about a goal as suspect if had one I would have pushed through and down 2 more hills or so.

6 PM

Cycling 36:10 12.9 km (2:48 / km) +151m 2:39 / km
ahr:121 max:196 shoes: Trek Domane 4.3

commute home was a minute faster than last year so will adjust. also have to categorise commute as 1 intensity based on HR. Finally does anyone know why my garmin HR often spikes on downhills? I can assure you HR of 196 or 220odd at lunch time was not reached but instead occurred on downhill sections.

10 PM

Stretching & Exercises 20:00 [0]

Wednesday Jan 8, 2014 #

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

super commute.

Tuesday Jan 7, 2014 #

10 AM

Cycling 40:43 15.77 km (2:35 / km) +135m 2:29 / km
ahr:145 max:254 shoes: Trek Domane 4.3

Ah was gonna include training, specifically a Black Mtn, but turned into just riding to scheduled physio appointment and then Lonsdale St Roasters and home. :) Coffee was good and we had no beans in the house so bought some.

5 PM

Running 44:30 8.16 km (5:27 / km) +90m 5:10 / km
ahr:144 max:170 shoes: FlyKnit Trainer Yellow

5 fairly hordinary 1km efforts through UC. Back and glute pretty weak and sore following todays physio.

Monday Jan 6, 2014 #