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Training Log Archive: acejase

In the 7 days ending Oct 28, 2018:

activity # timemileskm+m
  Running4 3:50:35 28.84(8:00) 46.41(4:58) 656
  Cycling4 2:40:44 37.34(4:18) 60.08(2:41) 780
  Total8 6:31:19 66.17(5:55) 106.5(3:40) 1436
  [1-5]8 6:30:46
averages - weight:77.7kg

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MoTuWeThFrSaSu

Sunday Oct 28, 2018 #

8 AM

Running long 1:30:13 intensity: (1:17 @1) + (38:47 @2) + (46:07 @3) + (4:02 @4) 16.02 km (5:38 / km) +433m 4:58 / km
ahr:136 max:159 weight:77.7kg shoes: Nike Pegasus35 Sverige

Solo run over Gossan, Bruce Ridge and up Black Mountain. Intended longer but didn't get going early enough before had to be back to pick up girls from their sleepover.

Saturday Oct 27, 2018 #

4 PM

Cycling hills 54:59 intensity: (16:32 @1) + (21:16 @2) + (15:49 @3) + (1:22 @4) 20.24 km (2:43 / km) +418m 2:28 / km
ahr:122 max:154 shoes: Trek Domane 4.3

Something different did a Black Mountain on the bike. Listened to Winx win the Cox Plate on the way up. Also put some effort in up Aranda Hill on way home.

Thursday Oct 25, 2018 #

12 PM

Running warm up/down 12:06 intensity: (33 @1) + (8:54 @2) + (2:39 @3) 2.47 km (4:54 / km) +7m 4:49 / km
ahr:129 max:142 shoes: Asics DS Trainer

Running intervals 20:06 intensity: (9 @1) + (29 @2) + (9:14 @3) + (10:14 @4) 4.48 km (4:29 / km) +3m 4:28 / km
ahr:151 max:164 shoes: Asics DS Trainer

10 * 1min on off solo at Deakin Ovals. Wont be too long till too warm for lunchtime runs. Felt pretty crap but slugged it out.

Running 9:03 intensity: (1 @1) + (2:09 @2) + (6:53 @3) 1.71 km (5:17 / km) +20m 4:59 / km
ahr:139 max:147

7 PM

Cycling 33:45 intensity: (17:38 @1) + (16:05 @2) + (2 @3) 12.54 km (2:42 / km) +126m 2:34 / km
ahr:107 max:127

Wednesday Oct 24, 2018 #

7 AM

Running 53:07 intensity: (46 @1) + (12:03 @2) + (40:18 @3) 11.41 km (4:39 / km) +74m 4:31 / km
ahr:139 max:148 shoes: Nike Pegasus35 Sverige

Lap of Lake G.

Tuesday Oct 23, 2018 #

6 AM

Running tempo 46:00 intensity: (15 @1) + (1:59 @2) + (29:38 @3) + (14:08 @4) 10.31 km (4:28 / km) +119m 4:13 / km
ahr:149 max:161 shoes: Asics DS Trainer

Run with Marty round Pinncale. Somewhere between normal run pace and a tempo session.

Monday Oct 22, 2018 #

8 AM

Cycling 33:16 intensity: (13:40 @1) + (19:33 @2) + (3 @3) 13.65 km (2:26 / km) +89m 2:22 / km
ahr:110 max:130 shoes: Trek Domane 4.3

Beautiful morning for a ride. Bike still going well following service.
6 PM

Cycling 38:44 intensity: (33 @0) + (26:22 @1) + (11:48 @2) + (1 @3) 13.66 km (2:50 / km) +146m 2:41 / km
ahr:102 max:125 shoes: Trek Domane 4.3

HFW

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