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Training Log Archive: acejase

In the 7 days ending Aug 23, 2015:

activity # timemileskm+m
  Running5 4:50:58 31.93(9:07) 51.39(5:40) 788
  Cycling1 1:11:00
  Stretching & Exercises5 1:10:00
  Total11 7:11:58 31.93 51.39 788
  [1-5]6 6:01:05
averages - weight:77.7kg

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MoTuWeThFrSaSu

Sunday Aug 23, 2015 #

11 AM

Running 57:46 intensity: (5:46 @1) + (51:12 @2) + (48 @3) 8.6 km (6:43 / km) +112m 6:19 / km
ahr:116 max:144 shoes: Salomon Sense Mantra Blue

Solo run this time along coast in Jervis Bay NP towards Huskisson. Felt very sluggish but enjoyed pottering along on beaches and trails - its a great little area. Got to about half an hour and turned round and back same way.
9 PM

Stretching & Exercises 15:00 [0]

Saturday Aug 22, 2015 #

11 AM

Running long 1:25:47 intensity: (5 @0) + (4:32 @1) + (47:09 @2) + (32:48 @3) + (1:13 @4) 13.5 km (6:21 / km) +405m 5:32 / km
ahr:131 max:157 shoes: Salomon Sense Mantra Blue

Down at Hyamens Beach in Jervis Bay for weekend with Spottage and his family. We went out to do the Circuit Trail in Booderee NP. Warmish and not much shade on plenty of the trail. Plan was to run off to the little side tracks to various bays and lookouts so it would make up to about 15k. First stop was Steamers Beach which was v steep down and back out but magnificently picturesque. Unfortunately Spotttage, who'd had a week off running with a man-cold, wasn't feeling that flash so we didn't do many side trips and to be honest I wasn't that fussed so we pretty much stuck to the Circuit from there on. Lovely to run somewhere different and a nice little loop.
C • Nice loop 5
10 PM

Stretching & Exercises 10:00 [0]

Friday Aug 21, 2015 #

8 PM

Stretching & Exercises 15:00 [0]

Thursday Aug 20, 2015 #

9 AM

Running intervals 49:26 intensity: (10 @0) + (1:43 @1) + (17:52 @2) + (15:24 @3) + (14:04 @4) + (13 @5) 9.36 km (5:17 / km) +67m 5:06 / km
ahr:140 max:172 weight:78.2kg shoes: Nike Lunartempo

Mona Fartlek solo. First part ran with A & Z's class who do a little cross country loop round the playground to start the day which was fun. The little kids move pretty quick! Fartlek efforts were ok - was a bit weary from Tuesday. Felt better for having done them. Beautiful spring morning once the fog cleared.

Wednesday Aug 19, 2015 #

Note
weight:77.5kg

5 PM

Running 20:50 intensity: (38 @0) + (4:22 @1) + (13:12 @2) + (2:38 @3) 3.66 km (5:41 / km) +84m 5:06 / km
ahr:118 max:146 shoes: BRIGHT Orange Pegasus

Blobby mental health run after looooooong afternoon with tired children.
9 PM

Stretching & Exercises 15:00 [0]

Tuesday Aug 18, 2015 #

Note
weight:77.6kg

5 PM

Running tempo 1:17:09 intensity: (2:01 @1) + (25:02 @2) + (11:44 @3) + (38:22 @4) 16.27 km (4:44 / km) +120m 4:34 / km
ahr:147 max:171 shoes: Nike Lunartempo

Tempo effort - 10km at 4 min ks on way home from work. Went round eastern side of lake bike path through Yarralumla and over Commonwealth Ave bridge for variety from usual west side. Beautiful views of Canberra and Lake as sun set. Felt pretty good and maintained 4min ks with uncanny accuracy. Last 2k uphill on Aranda Hill which was tough. Felt pretty wasted by time I had jogged home.

Monday Aug 17, 2015 #

Note
weight:77.5kg

9 AM

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

Now on magpie alert for the commute. BA swooped yesterday so time to be ware.
9 PM

Stretching & Exercises 15:00 [0]

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