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Training Log Archive: acejase

In the 7 days ending Jul 30, 2017:

activity # timemileskm+m
  Running5 4:59:30 37.93(7:54) 61.04(4:54) 809
  Cycling2 1:12:09 16.57(4:21) 26.66(2:42) 235
  Stretching & Exercises3 1:10:00
  Orienteering1 11:58 0.71(16:53) 1.14(10:29) 23
  Total11 7:33:37 55.2 88.84 1067
  [1-5]9 7:23:37
averages - weight:76.5kg

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MoTuWeThFrSaSu

Sunday Jul 30, 2017 #

7 AM

Running long 2:06:02 intensity: (40 @1) + (42:34 @2) + (1:22:48 @3) 25.0 km (5:02 / km) +314m 4:45 / km
ahr:136 max:150 weight:76.6kg shoes: Pegasus32 BlackWhite

Kinda loopy long run. Intention was lap of LakeG, back through saddle and down to Black Men Penninsula and then back up. But on way back through diverted up Painter, then bumped into Andy and then my leave pass was looming closer. Last 2k to get to 25k were laps of the block until Belinda left home for her race. Haven't run this far for little while so good to get some miles back under legs.

Saturday Jul 29, 2017 #

7 AM

Running warm up/down 16:15 intensity: (29 @1) + (5:35 @2) + (10:11 @3) 3.48 km (4:40 / km) +11m 4:36 / km
ahr:136 max:153 shoes: Mizuno Sayonara 3

Rundown to Park run. Very cold!

Running race 18:23 intensity: (5 @1) + (13 @2) + (27 @3) + (17:38 @4) 5.03 km (3:39 / km) +3m 3:38 / km
ahr:164 max:171 shoes: Mizuno Sayonara 3

Parkrun. Thought I might be up for a good time today but wasn't to be. Was very cold and the race on my own- 3 guys out front (including Jimbo Minto) and 1minute or so to guy behind me. Had some good k's but wasn't in the zone and was a bit flat after week of man-cold. Still happy with time and effort. Not happy with how cold it was!

Running warm up/down 15:06 intensity: (2:16 @2) + (12:50 @3) 3.01 km (5:01 / km) +50m 4:38 / km
ahr:142 max:152 shoes: Mizuno Sayonara 3

Run home with Jimbo most of the way.
11 AM

Orienteering 11:58 intensity: (6:19 @1) + (5:39 @2) 1.14 km (10:29 / km) +23m 9:32 / km
ahr:108 max:135 shoes: Pegasus32 BlackWhite

Walking round (with intermittent jogging) with kids and mums on Blue course at Red Hill. Beautiful day for it.

Friday Jul 28, 2017 #

Note
weight:76.4kg

Thursday Jul 27, 2017 #

10 AM

Running 44:54 intensity: (27 @1) + (15:47 @2) + (25:18 @3) + (3:22 @4) 8.01 km (5:36 / km) +286m 4:46 / km
ahr:137 max:157 weight:76.3kg shoes: Saucony Peregrine6

Skipped Reid due to man-cold but definitely on the mend. Ran from home up Black Mtn and back. Fog hadn't lifted so still cold at 10.30.
11 PM

Stretching & Exercises 5:00 [0]

Wednesday Jul 26, 2017 #

6 AM

Stretching & Exercises 1:00:00 [1]

Flex n Stretch. Tough on the abs today.
4 PM

Running 57:41 intensity: (33 @1) + (4:31 @2) + (52:37 @3) 12.31 km (4:41 / km) +68m 4:34 / km
ahr:141 max:151 shoes: Pegasus32 BlackWhite

Continued man-cold so just went for a steady run late in day from work. Felt a bit better than yesterday and legs ok. Figure just an easy few days to beat man-cold and can't hurt.

Tuesday Jul 25, 2017 #

4 PM

Running 21:09 intensity: (32 @1) + (11:36 @2) + (9:01 @3) 4.2 km (5:02 / km) +78m 4:37 / km
ahr:132 max:146 weight:76.6kg shoes: Mizuno Sayonara 3

Plan was usual intervals but some hints of a man-cold. Didn't feel awful running but could be more than just tiredness from weekend. Aborted intervals and ran back to the car. Figured there was nothin to be gained by running ints. Had a berocca and an orange when I got home. That should fix it.

Monday Jul 24, 2017 #

9 AM

Cycling 34:16 intensity: (18:09 @1) + (16:05 @2) + (2 @3) 14.0 km (2:27 / km) +103m 2:22 / km
ahr:108 max:131 weight:76.4kg shoes: Trek Domane 4.3

Snappy roll into work.
6 PM

Cycling 37:53 intensity: (22:32 @1) + (15:13 @2) + (8 @3) 12.66 km (3:00 / km) +132m 2:51 / km
ahr:105 max:127 shoes: Trek Domane 4.3

Less snappy roll home. Not as cold as it has been. Yeh!
10 PM

Stretching & Exercises 5:00 [0]

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