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Training Log Archive: acejase

In the 1 days ending Apr 1, 2017:

activity # timemileskm+m
  Running1 55:45 7.39(7:33) 11.89(4:41) 54
  Total1 55:45 7.39(7:33) 11.89(4:41) 54
averages - weight:77.1kg

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Sa

Saturday Apr 1, 2017 #

7 AM

Running warm up/down 19:55 intensity: (27 @1) + (6:11 @2) + (13:17 @3) 4.05 km (4:55 / km) +6m 4:53 / km
ahr:137 max:151 weight:77.1kg shoes: Dark Blue Nike Vomero 11

Another longer warm up and again by accident. Bumped into Shane from VetsAths on way down so jogged with him the last bit.

Running race 18:29 intensity: (9 @1) + (11 @2) + (36 @3) + (15:45 @4) + (1:48 @5) 5.02 km (3:41 / km) +3m 3:40 / km
ahr:166 max:174 shoes: Nike LunartempoV2

ParkRun. Bit cold (6 degrees?). Enjoyed run and pushed hard but speed wasn't there. Good split in the dreaded 4th km. JasonK appeared on his BMX in the last 500m and probably got me over the line 5s quicker through revving me up. Fun morning race.

Running warm up/down 17:21 intensity: (14:33 @2) + (2:48 @3) 2.82 km (6:09 / km) +44m 5:42 / km
ahr:130 max:139 shoes: Dark Blue Nike Vomero 11

Run home with Al and Mace.

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