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Training Log Archive: acejase

In the 7 days ending Jun 5, 2016:

	activity	#	time	miles		km		+m
	Running	4	4:53:54	37.3	(7:53)	60.03	(4:54)	750
	Cycling	6	3:21:40	46.36	(4:21)	74.61	(2:42)	718
	Stretching & Exercises	3	1:00:00
	Total	13	9:15:34	83.66		134.64		1468
	[1-5]	10	8:13:13
averages - weight:77.4kg

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Sunday Jun 5, 2016 #

7 AM

Running long 2:18:01 30.01 km (4:36 / km) +288m 4:23 / km
ahr:149 max:164 shoes: Blue Nike Vomero

Long run in the pouring rain. Met Marty on the corner then down to Black Mtn Peninsula where we met Jacob and Alan and two guys not met before - Hugh & Bryce (?). Out round Central Basin and Martys promised 4min30s ks was speeding up to 4min 20s and below so Jacob and I had a little chat and eased off to keep pace down. Bryce was struggling behind us so he caught up and 3 of us ran about 20-150m behind the other 3. I felt pretty sore in virtually every spot I exercised in the last two nights exercises so wasn't such an enjoyable run in that regard. Struggled back up Aranda Hill with Marty and did a loop to make sure 30k.

Saturday Jun 4, 2016 #

1 PM

Running hills 44:50 7.62 km (5:53 / km) +280m 4:58 / km
ahr:134 max:166 shoes: Salomon Sense Mantra Blue

After making the call to postpone event I was course setting tomorrow I had a blank canvas for training weekend. Lined up a long (flat) run tomorrow with Marty so did Andys Famous 5 Hills today. Pouring rain and just tried to do them steady rather than flat chat to conserve something for tomorrow. Very wet and slippery.

10 PM

Stretching & Exercises 20:00 [0]

Friday Jun 3, 2016 #

8 AM

Cycling 32:28 12.07 km (2:41 / km) +60m 2:37 / km
ahr:109 max:131 weight:77.9kg shoes: Trek Domane 4.3

ITW

5 PM

Cycling 42:37 13.52 km (3:09 / km) +155m 2:59 / km
ahr:93 max:118 shoes: Trek Domane 4.3

HFW

10 PM

Stretching & Exercises 20:00 [0]

Thursday Jun 2, 2016 #

12 PM

Running warm up/down 17:41 3.74 km (4:44 / km) +3m 4:42 / km
ahr:137 max:150 weight:78kg shoes: Nike LunartempoV2

Warm up with Sam and Jason mostly. Sam got the same new Garmin so plenty of chatter about that.

Running intervals 25:06 5.63 km (4:28 / km) +3m 4:27 / km
ahr:159 max:173 shoes: Nike LunartempoV2

5 * Lap/half lap, with 1min rest (5 * 2min/1min) in-between each at Reid. Hadn't been for a few weeks. Felt pretty good on the 1min efforts but the 2min efforts felt long. Struggled on the 5th rep. Good session and nice to be out in the sunshine.

Running warm up/down 11:17 1.9 km (5:56 / km) +1m 5:54 / km
ahr:130 max:141 shoes: Nike LunartempoV2

Cool down back to the car.

Wednesday Jun 1, 2016 #

8 AM

Running 56:59 11.13 km (5:07 / km) +175m 4:45 / km
ahr:139 max:153 weight:77.4kg shoes: Blue Nike Vomero

Run in to work. A bit less cold. Could still feel some weariness in the legs from Sunday but rolling along ok.

Tuesday May 31, 2016 #

9 AM

Cycling 29:21 12.07 km (2:26 / km) +99m 2:20 / km
ahr:112 max:131 weight:77.2kg shoes: Trek Domane 4.3

RITW

5 PM

Cycling 31:59 11.89 km (2:41 / km) +145m 2:32 / km
ahr:108 max:136 shoes: Trek Domane 4.3

Raced home as going out for dinner. This and busy day at work meant no running for me today. Not all bad as recover a bit more from long run on Sunday.

Monday May 30, 2016 #

9 AM

Cycling 32:47 13.19 km (2:29 / km) +115m 2:23 / km
ahr:104 max:123 weight:76.6kg shoes: Trek Domane 4.3

Alright its cold.

7 PM

Cycling 32:28 11.87 km (2:44 / km) +145m 2:35 / km
ahr:105 max:129 shoes: Trek Domane 4.3

And now its dark too.

10 PM

Stretching & Exercises 20:00 [0]

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