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Training Log Archive: acejase

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  Running8 5:40:59 41.14(8:17) 66.21(5:09) 821
  Stretching & Exercises4 1:15:00
  Cycling2 1:06:54 16.23(4:07) 26.11(2:34) 230
  Total14 8:02:53 57.36 92.32 1051
  [1-5]11 7:17:53
averages - weight:75.4kg

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MoTuWeThFrSaSu

Sunday Dec 3, 2017 #

9 AM

Running long 1:16:21 intensity: (16 @1) + (23:04 @2) + (46:05 @3) + (6:56 @4) 14.45 km (5:17 / km) +340m 4:44 / km
ahr:140 max:162 shoes: Nike Pegasus Rainbow

Family stuff meant short window for run. Also bit hungover from Staceys 40th! Met Andy on Bandjalong and we ran various hills through Black mountain and Bruce ridge. Nice to run with Andy again after a while.
4 PM

Running 33:29 intensity: (51 @1) + (13:10 @2) + (19:28 @3) 7.02 km (4:46 / km) +62m 4:34 / km
ahr:135 max:144 shoes: Nike Pegasus Rainbow

After the parenting duties done for day (volunteering at ballet rehearsal - don't worry I was on the bbq) I headed out to get a few more ks. Did UC loop. Legs probably finally feeling ok after Stromlo.
10 PM

Stretching & Exercises 15:00 [0]

Saturday Dec 2, 2017 #

7 AM

Running 53:26 intensity: (50 @1) + (8:12 @2) + (44:24 @3) 11.73 km (4:33 / km) +60m 4:27 / km
ahr:140 max:148 weight:75.3kg shoes: Dark Blue Nike Vomero 11

Plan was to do 10k or so including a cruisy park run. Got going in pouring down rain and ran down to park run but cancelled due to weather. So just kept going and did a lap of LakeG. Home via news agency. Pouring rain whole time. Calves still tender and shoulders / neck sore from yesterdays back pack.

Friday Dec 1, 2017 #

8 AM

Running 1:00:38 intensity: (54 @1) + (21:47 @2) + (37:57 @3) 10.82 km (5:36 / km) +174m 5:11 / km
ahr:135 max:147 weight:75.4kg shoes: New Balance Blue ones

Feeling good enough yesterday that decided to run into work. Drawback was I hadn't planned for it so had a backpack with my MacBook in it and lots of clothes. Pretty sore shoulders by end and ran pretty slowly but glad did.
10 PM

Stretching & Exercises 15:00 [0]

Thursday Nov 30, 2017 #

12 PM

Running 46:18 intensity: (7:27 @2) + (38:51 @3) 10.1 km (4:35 / km) +14m 4:33 / km
ahr:140 max:150 shoes: New Balance Blue ones

Feeling bit better today. Did laps of Reid Oval with Sam and others. Definitely not ready for any fast work but feeling lot better.
10 PM

Stretching & Exercises 15:00 [0]

Wednesday Nov 29, 2017 #

6 AM

Stretching & Exercises 30:00 [1]

cxworx at cisac. Not been for a few weeks but seemed to go ok.
7 AM

Running 20:11 intensity: (1:12 @1) + (18:59 @2) 3.82 km (5:17 / km) +11m 5:12 / km
ahr:123 max:133 shoes: Mizuno Sayonara 3

Jog along eastern side of LakeG from CISAC and back again. Still pretty sore in achilles / calves but less hobbly.
5 PM

Running 17:34 intensity: (26 @1) + (17:08 @2) 3.12 km (5:38 / km) +19m 5:28 / km
ahr:121 max:130 shoes: Mizuno Sayonara 3

Another slow sore jog this time in short window I had at end of day. Did a block round deakin office.

Tuesday Nov 28, 2017 #

4 PM

Running 33:02 intensity: (33 @1) + (26:52 @2) + (5:37 @3) 5.15 km (6:25 / km) +141m 5:39 / km
ahr:126 max:145 weight:75.9kg shoes: Mizuno Sayonara 3

Painful recovery jog. Pretty slow obviously. Mainly calves/achilles on outside hurting. Went up and down Painter from ballet to stretch them out. Hope helped.

Monday Nov 27, 2017 #

9 AM

Cycling 33:10 intensity: (27:27 @1) + (5:42 @2) + (1 @3) 13.57 km (2:27 / km) +93m 2:22 / km
ahr:100 max:121 weight:75.1kg shoes: Trek Domane 4.3

Pouring rain ride in.
7 PM

Cycling 33:44 intensity: (20:47 @1) + (12:55 @2) + (2 @3) 12.54 km (2:41 / km) +137m 2:33 / km
ahr:105 max:128 shoes: Trek Domane 4.3

Pouring rain ride home.

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