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Training Log Archive: acejase

In the 1 days ending Oct 7, 2017:

activity # timemileskm+m
  Running1 52:57 7.61(6:58) 12.24(4:20) 60
  Total1 52:57 7.61(6:58) 12.24(4:20) 60
averages - weight:76.1kg

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Sa

Saturday Oct 7, 2017 #

7 AM

Running warm up/down 18:42 intensity: (48 @1) + (2:42 @2) + (15:03 @3) + (9 @4) 4.17 km (4:29 / km) +3m 4:28 / km
ahr:142 max:156 weight:76.1kg shoes: Mizuno Sayonara 3

Run down to park run with marty. Bit early so longer warm up.

Running race 18:05 intensity: (16 @1) + (1:08 @2) + (3:46 @3) + (12:55 @4) 4.99 km (3:37 / km) +3m 3:37 / km
ahr:159 max:171 shoes: Mizuno Sayonara 3

LakeG Park run. Legs didn't feel great but put in none the less. Started out not too far behind Daniel (Marty gone) and pulled up behind him about 2k mark. Pushed hard with him through 3rd k but at the rise before the 4th k he put in an effort I didn't have. Stayed solid but each k seemed to be 2s or so slower than I needed it to be for sub 18. Was pretty wrecked through last k. Pleased with time though as 18.05 on bad legs is good sign for the days when I have good legs!

Running warm up/down 16:10 intensity: (6:02 @2) + (10:08 @3) 3.07 km (5:16 / km) +55m 4:50 / km
ahr:139 max:150 shoes: Mizuno Sayonara 3

Jog home with Marty.

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