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Training Log Archive: acejase

In the 7 days ending Oct 5, 2014:

activity # timemileskm+m
  Running4 3:38:28 20.55(10:38) 33.07(6:36) 799
  Cycling2 2:29:59 16.46 26.49 679
  Stretching & Exercises4 45:00
  Total10 6:53:27 37.01 59.56 1478
  [1-5]6 6:01:24
averages - weight:83.2kg

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Sunday Oct 5, 2014 #

8 AM

Running long 2:05:37 intensity: (22 @0) + (24:06 @1) + (44:27 @2) + (51:25 @3) + (5:17 @4) 18.98 km (6:37 / km) +514m 5:50 / km
ahr:135 max:159 shoes: Nike Pegasus30 Black&White

Long run with spottage from my place to jogalong. Similar to a month ago we went via Black Mtn, Dairy Farmers and the new track between RCGC and brickworks. Beautiful warm day with no probs in shorts and tee shirt from start at 8am. Felt pretty weary with back a bit stiff and quads tired presumably from hills on bike yesterday. Had another Hammer gel this time Peanut Butter flavour. I was thinking it would be awful taste but loved it. Take away coffee from Farmers Daughter on way home which was good. Becoming a regular at Farmers Daughter partly due to good coffee and partly due to wide array of macarons can bribe daughters with. Abby had raspberry cream today and Zoe Hazelnut Chocolate.
C • Good griffen ! 6

Saturday Oct 4, 2014 #

11 AM

Cycling hills 1:23:59 intensity: (6:18 @0) + (32:38 @1) + (11:34 @2) + (22:59 @3) + (9:57 @4) + (33 @5) 26.49 km (3:10 / km) +679m 2:49 / km
ahr:132 max:254 shoes: Trek Domane 4.3

Decided on some bike hills so did 2 steady (at best) Black Mtns. Beautiful day and got up and down ok but definitely no speediness. Quite a few other riders going up and down. Took myself off to Lonsdale St roasters for great coffee afters before the ride home.

Friday Oct 3, 2014 #

7 AM

Cycling 1:06:00 [1]
shoes: Trek Domane 4.3

super commute and hopefully last use of lights for a while.

Thursday Oct 2, 2014 #

7 AM

Running intervals 34:10 intensity: (14 @0) + (14:01 @1) + (6:38 @2) + (5:50 @3) + (7:27 @4) 5.7 km (6:00 / km) +117m 5:26 / km
ahr:131 max:160 weight:83.1kg shoes: Saucony Kinavara3

This time attempted intervals in the AM doing 3* EcMo easy ints. They probably qualified as tempo run was so slow but good to do em. FLoriade with the girls today including the ferris wheel - I was the only one at all nervous.
9 PM

Stretching & Exercises 10:00 [0]

Wednesday Oct 1, 2014 #

7 AM

Running 38:38 intensity: (2 @0) + (15:41 @1) + (12:33 @2) + (5:39 @3) + (4:11 @4) + (32 @5) 5.82 km (6:38 / km) +118m 6:01 / km
ahr:130 max:170 weight:83.1kg shoes: Nike Pegasus30 Black&White

Morning blob round Aranda including Aranda Hill and newsagent before day at home with A&Z. We caught the bus to the library!
10 PM

Stretching & Exercises 5:00 [0]

Tuesday Sep 30, 2014 #

9 AM

Running 20:03 intensity: (7 @0) + (12:09 @1) + (7:29 @2) + (18 @3) 2.56 km (7:50 / km) +50m 7:08 / km
ahr:120 max:139 shoes: Nike Pegasus30 Black&White

School holidays playing havoc with normal exercise routines so this morning it was a short jog from grandma and grandpas house where I had dropped a&z to work. Felt better than expected - possibly stretching helps?
C • good to see... 2
10 PM

Stretching & Exercises 10:00 [0]

Monday Sep 29, 2014 #

9 PM

Stretching & Exercises 20:00 [0]
weight:83.4kg

Started (well re-started) stretching and exercises. Mainly stretching recovery stuff to get over soreness from yesterday. Rolled along ITB roller for first time in ages - not good.

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