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Training Log Archive: acejase

In the 7 days ending Dec 25, 2016:

activity # timemileskm+m
  Running6 5:14:22 36.01(8:44) 57.95(5:25) 1083
  Stretching & Exercises7 2:20:00
  Total13 7:34:22 36.01 57.95 1083
  [1-5]6 5:14:20
averages - weight:76.6kg

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MoTuWeThFrSaSu

Sunday Dec 25, 2016 #

9 AM

Running 36:36 intensity: (1 @0) + (36 @1) + (7:54 @2) + (28:05 @3) 7.42 km (4:56 / km) +117m 4:34 / km
ahr:139 max:152 shoes: Dark Blue Nike Vomero 11

A run window emerged in the AM so I took it doing the old Cook-Aranda concrete path loop. Felt sprightly and plenty of cheery walkers to say hello too.
7 PM

Running 38:35 intensity: (48 @1) + (21:34 @2) + (16:13 @3) 7.02 km (5:30 / km) +104m 5:07 / km
ahr:132 max:146 shoes: Dark Blue Nike Vomero 11

Two runs on Xmas Day! Haven't done that for about 20 years. After this mornings opportunistic run I'd planned to run with Frogga but he bailed due to illness. I was quite happy to stick to one run but Miss Jones put her hand up to take Frogga's place so out we went at 7.45pm. Lap of Aranda with a long lap of Aranda Ovals at the end.
10 PM

Stretching & Exercises 10:00 [0]

Saturday Dec 24, 2016 #

8 AM

Running long 1:38:27 intensity: (1 @0) + (18 @1) + (17:49 @2) + (52:35 @3) + (21:00 @4) + (6:44 @5) 18.13 km (5:26 / km) +503m 4:46 / km
ahr:147 max:177 weight:76.7kg shoes: Dark Blue Nike Vomero 11

Longish run with Rob. Got going after Al and BA got back from their exercise so getting a bit warm. Arboretum, zoo, push bike hill and then home via Aranda Hill. Solid effort up push bike hill to tap at top (almost) of Blackie was like old days when boys pushed up the hills. Calf awareness from near the arboretum but no worse than awareness so ok with that.

Merry Christmas!
C • And Merry Christmas to you! 2
2 PM

Stretching & Exercises 20:00 [0]

10 PM

Stretching & Exercises 10:00 [0]

Friday Dec 23, 2016 #

7 AM

Running 59:59 intensity: (21 @1) + (16:49 @2) + (42:49 @3) 10.94 km (5:29 / km) +184m 5:03 / km
ahr:137 max:151 weight:77.3kg shoes: Dark Blue Nike Vomero 11

Run into work with slightly cumbersome back pack. Calf feeling pretty good so happy with that and almost forgot I'd been sick so happy with that. Also last day of work for the year so very happy with that!
10 PM

Stretching & Exercises 20:00 [0]

Thursday Dec 22, 2016 #

6 AM

Running 55:19 intensity: (30 @1) + (26:37 @2) + (28:12 @3) 10.16 km (5:27 / km) +128m 5:07 / km
ahr:134 max:148 weight:76.4kg shoes: Dark Blue Nike Vomero 11

AM run with Inspector Frogga. Calf felt pretty ok and good to catch up. Did concrete path loop plus some laps of Aranda Ovals. Finished at 2B10. Sweet.
10 PM

Stretching & Exercises 25:00 [0]

Wednesday Dec 21, 2016 #

9 AM

Running 25:26 intensity: (22 @1) + (19:35 @2) + (5:29 @3) 4.29 km (5:56 / km) +47m 5:37 / km
ahr:130 max:141 weight:76.3kg shoes: Dark Blue Nike Vomero 11

A run! From work along side of red hill. Felt dreadful - mainly tired and HR seemed a bit high. Calf was ok though and I felt better at the end than at the start. Needed to get out for my mental health apart from anything.
10 PM

Stretching & Exercises 25:00 [0]

Tuesday Dec 20, 2016 #

9 PM

Stretching & Exercises 30:00 [0]
(sick)

Back to stretches to rehabilitate calf for when Im not sick.... #oldman

Monday Dec 19, 2016 #

Note
weight:76.1kg (sick)

Some possible improvement. At least I've lost weight as a result.

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