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Training Log Archive: acejase

In the 7 days ending Apr 5, 2015:

activity # timemileskm+m
  Running5 5:25:40 33.61(9:41) 54.09(6:01) 1124
  Cycling2 2:22:00
  Stretching & Exercises4 1:05:00
  Total11 8:52:40 33.61 54.09 1124
  [1-5]7 7:47:36
averages - weight:78.3kg

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MoTuWeThFrSaSu

Sunday Apr 5, 2015 #

9 AM

Running long 1:54:38 intensity: (2:34 @1) + (1:11:49 @2) + (37:37 @3) + (2:38 @4) 17.16 km (6:41 / km) +504m 5:49 / km
ahr:131 max:159 shoes: Nike Pegasus30 Black&White

Long run with GB from our houses. Got to see young Zaf, I mean Penny as he likes to be known, in plaster cast for broken foot. GB and I ran over Little Black, Black Mtn and were heading back to Mt Painter when Frogga's ankle started giving him grief. Not sure what caused it - there was no incident. So after Hoggster on Friday GB becomes the 2nd to break down after trying to run with me.... GB walked home from base of Aranda Hill and I bailed on painter but still ran down to newsagent to get papers to read about the mighty Bulldogs.

Saturday Apr 4, 2015 #

Note
weight:77.8kg

Good luck Easter Burra runners.
3 PM

Running intervals 47:54 intensity: (1:37 @1) + (13:28 @2) + (8:05 @3) + (21:55 @4) + (2:49 @5) 8.44 km (5:40 / km) +156m 5:12 / km
ahr:147 max:177 shoes: Saucony Kinavara3

Basically EcMo easy ints on Gossan Hill with Rob and Grant except we did 4mins on so ran past the end of the EcMo a little further. Good training trying to keep Rob and GB in sight.

Friday Apr 3, 2015 #

Note
weight:78.1kg

3 PM

Running 56:02 intensity: (4 @0) + (1:08 @1) + (30:00 @2) + (24:25 @3) + (25 @4) 10.31 km (5:26 / km) +176m 5:01 / km
ahr:133 max:154 shoes: Saucony Kinavara3

Pleasant afternoon run with Hoggster through Gossan, Bruce Ridge, Black Mtn and Aranda Hill. Hoggster running with a bit of a limp - basically he was running as awkwardly as you can without actually being classified as a limp.
10 PM

Stretching & Exercises 10:00 [0]

Thursday Apr 2, 2015 #

6 AM

Running 1:05:11 intensity: (9:37 @1) + (45:59 @2) + (9:35 @3) 9.43 km (6:55 / km) +208m 6:14 / km
ahr:122 max:151 weight:78.4kg shoes: Nike Pegasus30 Black&White

Early morning, very dark run with Frogga. Had the lights, me with ayups and Frogga with his 'daymakers' from his favourite dodgy chinese website. Over aranda hill and down through the Kangaroo paddocks. Only really getting light as we trudged back up Aranda Hill. I went home via newsagent. Had mid morning coffee and raisin toast at 2b10 with Rob where of course saw GM and MaryMac when leaving. Think GM almost there more than me.
C • 2b10 2
9 PM

Stretching & Exercises 20:00 [0]

Wednesday Apr 1, 2015 #

7 AM

Stretching & Exercises 10:00 [0]
weight:78.2kg

3 PM

Running intervals 41:55 intensity: (1:01 @1) + (7:36 @2) + (13:06 @3) + (20:12 @4) 8.75 km (4:47 / km) +80m 4:35 / km
ahr:149 max:170 shoes: Saucony Kinavara3

mona Fartlek at Stronlo XC track. Lovely arvo for it and bumped into Johnny Bazorak in the warm up. Had a chat during warm up and warm down and it was really good to see the legend that is Johnny. My session went well and seemed to cover the ground quickly, especially running solo, so good signs there and probably wise I skipped a run yesterday.

Tuesday Mar 31, 2015 #

Note
weight:78.3kg

Cycling 1:11:00 [1]
shoes: Trek Domane 4.3

super commuting. was semi-planning to run home but legs felt tired so decided to ride.

Monday Mar 30, 2015 #

Note
weight:78.7kg

8 AM

Cycling 1:11:00 [1]
shoes: Trek Domane 4.3

super commuting. whatever the opposite of tearing up the track is thats what I was doing. It was also freezing with autumn kit very much on.
9 PM

Stretching & Exercises 25:00 [0]

back into it a bit more this evening. painful glutes afterwards - the price for a couple of weeks of slackness.

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