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Training Log Archive: acejase

In the 7 days ending Jul 22, 2018:

activity # timemileskm+m
  Running7 6:02:33 45.32(8:00) 72.94(4:58) 829
  Stretching & Exercises3 30:00
  Total10 6:32:33 45.32 72.94 829
  [1-5]7 6:02:32
averages - weight:78.3kg

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MoTuWeThFrSaSu

Sunday Jul 22, 2018 #

4 PM

Running 47:41 intensity: (45 @1) + (29:41 @2) + (17:15 @3) 10.01 km (4:46 / km) +31m 4:41 / km
ahr:133 max:144 weight:78.6kg shoes: Pegasus 34 Black on black

Laps of Aranda Ovals with Grant. Grant was nursing a sore achilles and a bad cough so stuck to the ovals. Not sure what the reason was for all the farting he did on the run but hopefully that improves too. Legs felt a bit weary and probably need a rest day.
10 PM

Stretching & Exercises 5:00 [0]

Saturday Jul 21, 2018 #

9 AM

Running long 1:37:16 intensity: (25 @1) + (25:12 @2) + (1:09:26 @3) + (2:13 @4) 19.04 km (5:06 / km) +381m 4:39 / km
ahr:139 max:159 shoes: Pegasus 34 Black on black

Longish run with Andy over to Arboretum. We went over Dairy farmers and then some loops down towards the river. Back along below dairy farmers and parallel to the park way. Coffee at Little Oink afterwards was pretty good.
10 PM

Stretching & Exercises 15:00 [0]

Friday Jul 20, 2018 #

5 PM

Running 53:38 intensity: (51 @1) + (9:55 @2) + (42:52 @3) 11.01 km (4:52 / km) +159m 4:33 / km
ahr:139 max:148 shoes: Pegasus 34 Black on black

Ran home from work. Was super cold as I got home at about 7. Legs a bit weary.

Thursday Jul 19, 2018 #

12 PM

Running warm up/down 20:44 intensity: (28 @1) + (9:26 @2) + (10:50 @3) 4.57 km (4:32 / km) +4m 4:31 / km
ahr:134 max:147 shoes: Nike Zoom Fly

Unbelievably I was early to Reid intervals so a 4.5k warm up for me to fill the time.

Running intervals 20:02 intensity: (9 @1) + (42 @2) + (7:51 @3) + (11:16 @4) + (4 @5) 4.18 km (4:47 / km)
ahr:154 max:172 shoes: Nike Zoom Fly

10 * 1min on 1min off with the boys. Strong headwind again which I sheltered behind Leaney for and took a few shifts myself. Pace pretty ok and felt better and faster than the 1ks on Tuesday.

Running warm up/down 6:47 intensity: (45 @2) + (5:32 @3) + (30 @4) 1.47 km (4:38 / km) +4m 4:35 / km
ahr:147 max:154 shoes: Nike Zoom Fly

Cool down to the car with Marty.
11 PM

Stretching & Exercises 10:00 [0]

Wednesday Jul 18, 2018 #

6 PM

Running 24:21 intensity: (1 @0) + (36 @1) + (16:01 @2) + (7:43 @3) 5.05 km (4:49 / km) +54m 4:34 / km
ahr:131 max:142 weight:77.9kg shoes: Pegasus 34 Black on black

Little trot in the dark after a long day driving Zoe to Westmead and back. Fortunately it was a great trip with her hip given the final all clear after nearly 10 years of visits to the Westmead surgeon which was great news.

Tuesday Jul 17, 2018 #

3 PM

Running intervals 49:05 intensity: (33 @1) + (24:01 @2) + (7:13 @3) + (17:18 @4) 10.0 km (4:54 / km) +44m 4:48 / km
ahr:142 max:168 shoes: Nike Lunartempo2 Grey

5 * 1km with 1min rests on Aranda Ovals. Felt pretty sluggish and first one in particular was slow although a fairly strong headwind on the long side of the ovals didn't help things. Kept them all under 3min50 at least.

Monday Jul 16, 2018 #

5 PM

Running 42:59 intensity: (59 @1) + (35:14 @2) + (6:46 @3) 7.59 km (5:40 / km) +153m 5:08 / km
ahr:127 max:145 weight:78.5kg shoes: Pegasus 34 Black on black

Laps of Aranda just to roll the legs over and get out.

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